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A Must-Read for Personal Training Clients! About Training

We offer a variety of training programs that are sure to meet your needs!

Our training is broadly divided into five types:

- Functional Training

- Weight Training

- Conditioning Training

- High-Intensity Interval Training (HIIT)

- Kickboxing Training

The role of a personal trainer is to help you achieve your needs and goals in the shortest time possible.

We will consider combining various types of training for you, prioritizing injury prevention in the training plan and committing to providing engaging workouts that you can maintain long-term without getting bored.

FIRSTCLASSTRAINERS is a gym that provides personal training in line with world standards!

Functional Training

Functional training was originally designed to reduce injuries in athletes and sports competitors, enhance performance, and achieve higher levels of athletic competition. In recent years, it has become very popular among ordinary people worldwide to improve their quality of life (QOL). Common training tools include "TRX" and "ViPR." At FIRSTCLASSTRAINERS, we go beyond these by incorporating TRX-RIP, balance balls, medicine balls, balance discs, kettlebells, step platforms, smart barbells, and a variety of other equipment. This approach ensures that personal training is both highly effective and engaging, preventing monotony and keeping you motivated.

◆ TRX Training (Total Resistance eXercise)

TRX, also known as suspension training, is a type of exercise developed by a commander of the U.S. Navy SEALs. For Navy SEALs, maintaining good physical condition and enhancing muscle strength is crucial, especially in harsh battlefield environments where training facilities are not available. The SEAL commander used parachute cords and judo belts to create a bodyweight training system that allowed the troops to maintain and improve their physical abilities.

This system became the foundation of suspension training and has since spread globally. Today, TRX is not only a training tool for elite athletes but also a popular exercise method in over 80 countries worldwide. From top athletes to beginners, and from children to the elderly, TRX is a versatile training tool suitable for people of all fitness levels.

◆VIPR Training (Vitality, Performance, and Reconditioning)

ViPR is a functional training tool developed by Michol Dalcourt, a renowned personal trainer for the Canadian national ice hockey team. One day, Michol noticed that many of their strongest competitors came from farming backgrounds. These athletes frequently engaged in full-body movements such as "lifting heavy objects," "digging with shovels," or "pulling cows in uneven fields" as part of their daily agricultural work. These activities closely mirrored the physical movements required in ice hockey, which greatly impressed and inspired Michol, leading to the creation of ViPR.

Since then, Michol has trained numerous Olympic athletes who have gone on to win gold medals. ViPR is an all-purpose functional tool that helps build a "functional and flexible" body.

◆ Effective Training with SMARTBAR and SMARTSTEP

SMARTBAR, designed by LESMILLS, is a training tool widely used in group fitness classes across more than 80 countries. Known as the next-generation barbell, SMARTBAR allows for quick weight changes, minimizing non-training time for both clients and trainers, thereby significantly enhancing training effectiveness.

SMARTSTEP features a block locking system that makes assembly and disassembly very simple, allowing adjustments according to the client's level.These tools not only improve training efficiency but also make workouts safer and more convenient.

SMARTBAR

SMARTSTEP

Utilizing Functional Tools for Training

Functional training involves using body weight to perform full-body movements (multi-joint exercises). The training is divided into three categories: upper body, lower body, and core, each focusing on functional exercises. By increasing the load of body weight, the training progresses from basic to advanced levels, continuously improving flexibility and achieving the goal of a "flexible body."

At FIRSTCLASSTRAINERS, we have a wide range of functional training tools prepared for different objectives.

◆TRX-RIP

TRX RIP is a training tool introduced by TRX. It consists of a rubber resistance band attached to a bar. This tool is highly effective for training rotational power, core stability, core strength, and explosiveness. Not only can it help sculpt the waistline, but it is also highly favored by golfers!

◆ Balance Ball

The balance ball is the pioneer of functional training tools. Maintaining stability and balance in an unstable state helps train the core muscle groups, making it a versatile tool.

◆ Medicine Ball

We use medicine balls weighing 3kg and 5kg. Using these weighted balls for relay games or moving the ball from side to side while seated can effectively stimulate the core muscle groups.

◆ Kettlebell

The kettlebell is a training tool, demonstrated in the image with a swinging motion. Although it involves nearly the entire body, the movement primarily uses the lower body’s momentum to swing, effectively training the lower body and deltoid muscles.

Weight Training

Weight training primarily involves using equipment like Smith machines, dumbbells, and barbells to accurately target and stimulate muscles in the correct posture. The goal is to increase muscle strength and promote muscle growth (hypertrophy).

To effectively build muscle, a sufficient load must be applied. Additionally, maintaining the correct training posture is essential. At FIRSTCLASSTRAINERS, we ensure you reach your fitness goals by carefully selecting globally renowned brands, including TAFFSTAFF's Smith machines and ROGUE's Power Racks.

◆Smith Machine

The Smith machine is suitable for both beginners and advanced trainees. It is ideal for balanced training of the pectoral muscles. The stable track ensures effective targeting and training of the chest muscle groups.

Lower Body Training on the Smith Machine

Performing lower body exercises on the Smith machine allows for stable and focused workouts. The stable track enables effective targeting of the quadriceps, gluteal muscles, and hamstrings. This is highly effective for strengthening the lower body and sculpting a well-shaped buttocks.

The shoulder press on the Smith machine allows for higher-load training of the entire deltoid muscle compared to other machines. It is important to control both the concentric (muscle shortening) and eccentric (muscle lengthening) contractions for maximum effectiveness.

◆ Leg Extension Machine

The leg extension machine is the best equipment for targeting the quadriceps. Strengthening the quadriceps can boost your basal metabolic rate, helping you develop a body that resists gaining weight. Additionally, a strong lower body not only improves functionality but also looks impressive.

◆ Lat Pulldown Machine

Use the lat pulldown machine to train the latissimus dorsi muscles. For men, it helps achieve a V-shaped, athletic physique.

For women, it helps sculpt attractive back and shoulder blade lines. It is an excellent choice for attaining a beautiful body shape!

◆ Squat Rack

We use the world-renowned ROGUE brand squat rack.With this single piece of equipment, you can fully master all aspects of free weight training.

◆ Adjustable Dumbbells

Use adjustable dumbbells for lateral raises (shoulder) training. These dumbbells allow for quick weight changes, pushing your training to the limit. They are an excellent free weight training tool that delivers significant results in a short amount of time.

Use adjustable dumbbells for single-arm tricep extensions (back), followed by using a bench for bench press (chest), chest fly (chest), and incline press (upper chest) exercises. This sequence will enhance the overall effectiveness of your workout.

Conditioning Training

Conditioning training focuses on addressing and alleviating discomfort and poor movement patterns in the body. Our bodily habits, such as standing, sitting, walking, and running, are formed by the brain and spinal cord (central nervous system), and everyone has their own unique patterns. These habits can lead to muscle imbalances, tension, and discomfort.

By analyzing these habits, we implement strategies to "relax," "adjust," and "retrain" the body. This approach helps expand your range of motion and restores a vibrant, healthy physique.

At FIRSTCLASSTRAINERS, we are dedicated to helping you achieve optimal physical health by addressing and correcting these underlying issues.

■Relaxation

Relaxation involves reducing muscle tension. In pre-exercise conditioning training, promoting blood circulation and raising body temperature prepares the body for physical activity. This process also stimulates the parasympathetic nervous system, resulting in a relaxing effect and helping to alleviate stress. Training that targets joints and expands the range of motion can improve chronic muscle fatigue, body misalignment, pain, and stiffness caused by daily habits.

Using a stretching rod directly stimulates the lateral collateral ligament, the tensor fasciae latae, and the iliotibial band to improve the range of motion in the hip joint.

Supine Position

Relaxing the gluteal muscles to the back of the thighs improves the flexibility of muscles and joints and can prevent lower back pain.

Sitting Position

Neck stretching exercises that relax the trapezius and sternocleidomastoid muscles can improve common shoulder and neck pain often seen in modern people.

■Adjustment

Adjustment refers to enhancing the flexibility, stability, and functionality of the trunk through FCT's uniquely developed "Triple Core" training program. By training muscle groups, the goal is to allow the body to move freely and flexibly, including "bending," "stretching," "lateral movement," and "rotation." Focusing on the core and trunk, the combination of bending and stretching (flexion and extension), lateral flexion (side-to-side movement), and rotation (twisting) constitutes the "Triple Core" training, which effectively improves these movements.

Sitting Posture Improvement Training

Check the condition and range of motion of the shoulders and elbows.

Sitting Posture Improvement Training

Prevent shoulder and elbow stiffness and expand the range of motion of the shoulder joints.

Relaxation of the Hip Joint. Stretching the hip joint and extending from the ankle to the thigh, hamstrings, latissimus dorsi, and external and internal oblique abdominal muscles effectively increases the range of motion, making the body feel light and agile.

◆Exercise

Training the muscle groups known as the body's fitness belt (diaphragm, transversus abdominis, pelvic floor muscles, and multifidus muscles) aims to strengthen the most basic muscles needed to maintain posture. By strengthening the internal muscle groups, it can stabilize the internal organs, maintain correct posture, and correct motor functions, leading to a positive mood. The internal muscle groups are considered some of the most important muscles in the body. In exercises that target these internal muscles, emphasis will be placed on diaphragmatic breathing and strengthening the adductors to increase intra-abdominal pressure.

Diagonal Balance Training

In a quadruped position, lift opposite hand and foot simultaneously to engage the core muscle groups. This exercise strengthens the rectus abdominis, oblique muscles, pectoralis major, hamstrings, shoulders, and deltoids, enhancing muscle strength evenly.

This is a lunge exercise that incorporates both functional training and diagonal balance training.

Single-Arm Incline Push-Up

Effective for targeting the pectoralis major and triceps, the single-arm incline push-up is also an excellent exercise for enhancing chest definition.

HIIT

＜High Intensity Interval Training＞

HIIT is a training method that alternates between high-intensity and low-intensity exercises to enhance fat burning and cardiovascular function. Performing interval training at the end of a workout can also be very effective and is widely adopted.

Tabata training is a type of HIIT that involves 20 seconds of maximum effort exercise followed by 10 seconds of rest, repeated for 8 rounds, totaling 4 minutes. Another form of HIIT, aimed at improving performance and cardiovascular strength, includes a 10-minute warm-up, 30 minutes of HIIT, and a 10-minute cool-down. Additionally, there are personalized, efficient training programs developed by personal trainers that incorporate various modifications and variations.

Sample HIIT Workout Menu from the Video:

1.Side Plank (Slims Abdomen)

2.Lateral Jumps (Lifts Buttocks)

3.Forward Lunges (Lifts Buttocks, Slims Legs)

4.Skater Runs (Lifts Buttocks)

5.Jumping Jacks (Thighs, Biceps, Hamstrings)

6.High Knees (Fat Burning)

7.Mountain Climbers (Buttocks, Slims Abdomen)

8.Plyometric Push-Ups (Full Body Exercise)

Aerobic Kickboxing

In recent years, aerobic kickboxing has rapidly gained popularity due to the rise in interest in combat sports. Aerobic kickboxing combines the enjoyment of kickboxing with an effective fat-burning workout. Here’s how it works:

1.Stance and Movement:

1.Start by clenching your fists and taking a proper stance.

2.Move by stepping forward and backward, maintaining your balance.

2.Punching:

1.As you step, throw punches.

2.Pay attention to the movement of your shoulder blades, often referred to as "angel wings," which play a crucial role in the motion.

3.Kicking:

1.There are various types of kicks: low kicks, middle kicks, front kicks, and high kicks.

2.Kicking requires flexibility in the hip joints.

4.Core and Balance:

1.Core muscles and the ability to shift your center of gravity are important.

2.Through repeated practice, your abdominal muscles will strengthen, creating a defined waistline.

Aerobic kickboxing involves full-body, dynamic movements that not only enhance the "angel wings" and sculpt an attractive waistline but also improve cardiovascular function, achieving multiple benefits in one workout. It is considered one of the most efficient training methods.

Benefits of Kickboxing Training

Kickboxing is a full-body workout that combines punching and kicking, making the training intensity higher. Typically, matches are structured as three rounds of three minutes each. To win a match, it is essential to enhance both endurance and muscle strength during training. This means that both aerobic and anaerobic exercises are involved, which leads to remarkable fat-burning effects during an hour of personal training (as illustrated in the chart below). Moreover, the energy expended after training (the afterburn effect) is also the highest! By incorporating full-body movements, you can achieve balanced weight loss and muscle training, resulting in a beautifully proportioned body.

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