Hochschulsport

Classes and workshops

Each semester, we plan an exciting and above all varied range of classes and workshops for our trainees. Whether you want to improve your technique in familiar exercises, get a taste of a new discipline, expand your knowledge of sports and health science or are simply keen to train in a group, we are sure to have something for you in our programme!

 


Handstand Workshops

Learn the art of the handstand or fine-tune your technique! In our handstand workshops, you will receive step-by-step instructions, helpful tips on controlling and balancing your body and individual exercises to help you progress.

 

Handstand for Beginners - Workshop

If you want to learn the handstand or improve your technique, this workshop is a must! In our handstand for beginners workshop, you will receive step-by-step instructions, helpful tips on body control and balance as well as individual exercises to help you progress.
 

Contents of the workshop
  • Basic anatomical and biomechanical knowledge
  • Suitable warm-up and preparation exercises
  • Learning the correct technique
  • Progressions and regressions of the handstand
  • Recognising and eliminating typical sources of error
  • Prioritising safety
     
Meet the Coach

Kai is our specialist for training with your own body weight. With his years of experience, he wants to help you take your handstand training to the next level.

  Details & booking

 


Partner Acrobatics Workshops

Dive into the world of partner acrobatics! In our workshops, you will learn to master impressive figures as a team. In this course you will gradually build up confidence in yourselves and in each other and learn helpful tips to improve your body awareness and balance.

Partner Acrobatics "Basics" - Workshop

In this workshops we will work on various partner acrobatics figures on the floor. Everyone can train according to their level/skills.
 

Contents of the workshops
  • Warm-up
  • Strength and mobility part
  • Learning acrobatic partner exercises
     
The workshops

In the “Basics 1” workshops, you will learn the basics of partner acrobatics. “Basics 2”, on the other hand, is aimed at all those who have already attended the Basics 1 workshop or have some previous knowledge.
 

About the coaches

Marshell and Jana have been a well-rehearsed acrobatic duo for several years. They would like to share their expertise and passion with you.


Important information

You can only register in pairs. Whether romantic, platonic, same-sex or not - everyone is welcome! If you are looking for a partner, you are welcome to use the university sports partner exchange.
 
  Details & booking

 


Powerlifting Workshops

Learn the basics or fine-tune your technique in the three disciplines of squats, bench presses and deadlifts. Our powerlifting workshops offer you tailored coaching in which we focus intensively on the correct and most efficient execution of exercises and explain the scientific background to effective training.

 

Squat, Deadlift & Bench press - Workshops

If you're looking to take your compound lifts to the next level, we've got you covered! While plateaus can be frustrating, we're here to help you overcome them. Our powerlifting workshops is all about perfecting your squat, deadlift or bench press form (depending on the workshop). Whether you're a beginner or an experienced lifter, we've got something for you. Learn how to squat from scratch or finally bust through plateaus and skyrocket your gains with some science-backed tips and tricks to optimize your technique. Get ready to take your training to the next level!


Contents of the workshops

  • Basic anatomy and biomechanics of each lift
  • Pre-mobility and warm-ups
  • Learn to perform each lift
  • How to safely spot someone who is lifting
  • How to fix issues and improve performance with your lifts

About the Coach

Luke is a powerlifting coach and has previously competed in New Zealand. He would like to share his experience from training and coaching about how to maximise the safety, benefits and performance of these lifts in your training.
 
 Details & booking

 


Strength Training Workshops

Whether you are new to strength training or want to improve your progress - in our strength training workshop you will learn everything from the basics to advanced techniques.

Strength training for beginner - Workshop

New to the gym and confused by the flood of information on the internet? Then this workshop is just right for you.
Here we focus on simple but effective approaches that will help you to build muscle, get stronger and stay fit and healthy in the long term. Under supervision, you will learn how to use training equipment safely and develop the confidence to train independently. You will find out what, how often and for how long you should train and which exercises should be included in your training plan to suit your individual goals.


Inhalte des Workshops
  • Physiology and anatomy
  • Scientific background of strength training
  • Exercise selection and execution tailored to beginners
    • Machine-based strength training*
    • Learning beginner-friendly exercises with dumbbells
    • Learning the correct technique
  • Training planning and control for maximum training success
    • Learning the basic principles of strength training
    • Focus on 2-3 training sessions per week

Structure of the workshop

The workshop consists of 2 sessions. On the first date we focus more on the upper body, on the second more on the lower body.


About the Coach

Florian is our specialist in strength training for muscle building and strength gain. As part of his biology studies, he deals with this topic on a daily basis and has been able to successfully apply his knowledge as a trainer and trainee for several years

*If you are already very familiar with common machine training, we recommend our advanced workshop.

  Details & booking

 

Strength training ‘Basics with the dumbbell and barbell’ - Workshop

Do you already have experience in strength training and want to take the next step? Then our workshop “Strength training for intermediates” is perfect for you! This workshop is aimed at anyone who wants to build on their previous progress, work specifically on weak points and take their training to the next level. We will show you common exercises with free training equipment that will not only make your muscles burn, but also make you functionally stronger and more resilient in everyday life.


Contents of the workshop
  • Physiology and anatomy
  • Scientific background of strength training
  • Targeted exercise selection and execution
    • Focus on free weight training (with dumbbells, barbells, cable pulley, etc.)*
    • Learning advanced techniques on machines
    • Learning the correct technique
  • Training planning and control for maximum training success
    • Learning important principles of strength training and scientifically sound training techniques
    • Familiarisation with suitable options for splitting training into different muscle groups

Structure of the workshop

The workshop consists of 2 sessions. On the first date we focus more on the upper body, on the second more on the lower body.


Meet the Coach

Florian is our specialist in strength training for muscle building and strength gain. As part of his biology studies, he deals with this topic on a daily basis and has been able to successfully apply his knowledge as a trainer and trainee for several years.

*You should already have a certain foundation in machine training or training with your own body weight in order to benefit from this workshop. If you are not yet familiar with this, we recommend our course for beginners.

  Details & booking

 


Calisthenics Workshops & classes

In our calisthenics workshop & classes, we show you how to train your entire body effectively using only your own body weight. Whether you are a beginner or advanced, you will learn a variety of exercises that target different muscle groups and improve your strength, endurance and mobility.

 

Calisthenics for Beginner- Class

Do you think handstands, pull-ups or push-ups are only for pros? If so, we want to show you that calisthenics can be done by anyone - regardless of your fitness level. Our Calisthenics for Beginner - Class is aimed at anyone who is interested in bodyweight training but doesn't know how or where to start. You will learn how to make the most of your own fitness level without overextending yourself. We will help you to become more confident, reduce your fears and approach new challenges step by stepWith her motivating manner, she will help you to achieve your goals, become stronger and more flexible and find your way into the world of calisthenics.
 

Contents of the class
  • Basics of the most important bodyweight exercises for calisthenics
  • Effective mobility exercises for more flexibility
  • Get into the handstand without fear: learning to fall correctly
  • Targeted progressions and regressions so that every exercise is feasible for you
  • Avoid typical mistakes - focus on safety and correct execution
     
Purpose of the training class

Our aim is to show you that calisthenics is for everyone! You will learn how to make the most of your own fitness level without overextending yourself. By the end of the course, you will be confident and able to integrate strength training into your everyday life.


About the coach

Sophia has many years of experience in training with your own body weight and knows exactly what challenges you face as a beginner. With her motivating manner, she will help you to achieve your goals, become stronger and more flexible and find your way into the world of calisthenics.
 

What you need

Warm clothing that offers sufficient freedom of movement
Optional: gloves, elastic pull-up straps, mat


Details & booking

 

Mobility x Calisthenics - Workshop

Stronger, more athletic, more flexible! Discover the perfect combination of strength and flexibility in our Calisthenics x Mobility - Workshop! This workshop is aimed at all fitness levels, from beginners to advanced athletes who want to take their physical abilities to the next level!

Experience how calisthenics and mobility go hand in hand to create a holistic training program. By integrating both elements, you will not only become stronger, but also more agile, more resilient and improve your body control.
 

Contents of the workshop
  • Basic anatomical and biomechanical knowledge
  • Introduction to calisthenics:
    • Learn the basics of this training method (which works exclusively with your own body weight), as well as progression levels for each level
  • Mobility training:
    • Increase your mobility and reduce the risk of injury through targeted mobility exercises
    • Mobility exercises for health and athleticism
  • Learn the correct technique for various bodyweight exercises
  • Recognize and eliminate typical sources of error
     
About the coach

Kai is our specialist for training with your own body weight. With his many years of experience, he would like to introduce you to the basics of calisthenic training.


Details & booking

 


Functional Training Workshops

Improve your strength and endurance as well as your balance, flexibility and coordination with functional exercises that will make you more efficient in everyday life and training. Our functional training workshops offer you a mix of bodyweight training and equipment and challenge both your muscles and your cardiovascular system.

Functional Training Workshops

Functional HIIT "Conditioning" Workshop

If you've always wanted to know what "EMOM" and "AMRAP" mean and how they can be combined with a "Devil's Press", you've come to the right place. In the Functional HIIT“Conditioning Workshop”, you will learn the basics of endurance-based full-body exercises that challenge your strength, endurance and coordination. Together, we will learn how to combine individual exercises to integrate sweat-inducing workouts into your training.

 

Content of the workshop
  • Basic anatomical and biomechanical knowledge
  • Suitable warm-up and preparatory exercises
  • Learning the right technique
  • Functional strength and strength endurance exercises
  • Recognising and eliminating typical sources of error
  • Prioritising safety

About the trainer

Anna-Lisa is our functional training specialist. She has been combining strength and endurance elements in her own training for years, which not only stimulate muscle growth, but also strengthen the cardiovascular system and improve mobility and coordination.
 
Details & booking

 

Functional Strength training "Functional Bodybuilding" Workshop

If classic strength training in the gym seems boring to you and you would rather get to know functional full-body exercises with free weights, this is the right course for you.

In functional bodybuilding, we focus on dynamic exercises that involve several joints and therefore improve your strength, coordination and mobility at the same time. We will look at the technique of several exercises together and I will give you tips on how you can use speed to make your training even more effective.

The course is suitable for all fitness levels as each exercise can be customised.
 

Contents of the workshop
  • Basic anatomical and biomechanical knowledge
  • Suitable warm-up and preparation exercises
  • Learning the correct technique
  • Functional strength and strength endurance exercises
  • Recognising and eliminating typical sources of error
  • Prioritising safety

Tip: Functional bodybuilding naturally also includes the three classics squat, bench & deadlift. If your interested to learn those lifts, we recommend visiting Luke's Workshops.


About the coach

Coach Anna-Lisa is our functional training specialist. She has been combining strength and endurance elements in her own training for years, which not only stimulate muscle growth, but also strengthen the cardiovascular system and improve mobility and coordination.

Details & booking


Nutrition Workshops

Learn the basics of a balanced diet or deepen your knowledge with special tips for athletes. Our nutrition workshops offer you practical knowledge on nutrients, meal planning and nutrition strategies to help you achieve your goals efficiently and sustainably.

Eating healthy: the basics - Workshop

Healthy eating: what exactly does that mean? Not gaining weight while eating? Eating enough fruit and vegetables? Getting enough protein? We explore these and other questions in this basic workshop on healthy eating.


Contents of the workshop
  • What makes a healthy eating pattern?
  • What are proteins, carbohydrates and fats and what are suitable sources of these in a diet?
  • ‘Nutritional design’ - modular principle of a healthy meal
  • Common nutrient deficiencies
  • Superfoods
  • Are there ‘unhealthy’ foods?

About the speaker

Lucas is a nutritionist and independent nutritional counsellor. Thanks to his many years of professional experience as a medical physicist, he also has scientific and medical background knowledge.


  Details & booking

 

Nutrition for athletes - Workshop

Are you active in sport and wondering whether you can get even more out of your performance and health with the right nutrition? Our nutrition workshop for athletes provides you with answers to these and other questions about nutrition in sport.


Contents of the workshop
  • Special nutritional requirements in sport
  • Macronutrients and their role in sport
  • Energy supply systems in the muscles
  • Nutrition in endurance sports
  • Nutrition in strength sports
  • Nutritional supplements and their role in amateur sports

About the speaker

Lucas is a nutritionist and independent nutritional counsellor. Thanks to his many years of professional experience as a medical physicist, he also has scientific and medical background knowledge.
 
  Details & booking