Do you want to get stronger and build muscle, but don’t know how to get started or how to improve your training in a targeted way? In this workshop, you’ll learn the basics of strength training and find out how to safely and effectively incorporate free-weight exercises into your training. This will expand your training options and lay the foundations for long-term progress.

Content of the Workshop

• The scientific principles of strength training:
  • How do I build muscle?
  • How do I get stronger?
• The basics of training planning:
  • How do I plan and structure my training?
  • How and when should I increase the intensity?
• Targeted exercise selection and execution:
  • The basics of key free-weight exercises
  • Safe and effective use of dumbbells, cable machines and other equipment
• Debunking common strength training myths
   

About the trainer

Florian is our specialist in strength training for muscle building and strength gains. As part of his biology degree, he deals with this subject on a daily basis and has been successfully applying his knowledge as both a trainer and a trainee for several years.

_{*If you are not yet familiar with standard equipment-based training, we recommend that you take an introductory session first.}

  details & booking

Want to take your squat, bench press or deadlift to the next level?
Then this workshop is just right for you! Plateaus can be frustrating – you will learn whether and how you can overcome them with targeted technique work.
The aim of the workshop is to analyse and optimise your execution so that you become stronger more efficiently and without injury. Whether you are a team athlete, strength athlete or ambitious trainee – you are guaranteed to take away valuable tips for your training. With the right technique, new personal bests are only a matter of time!

Contents of the workshops

• Basic understanding of technique
• Biomechanics of basic exercises
• Targeted and context-specific learning & improvement of execution
• Safe ‘spotting’

About the Coach

Octavian has gained a wealth of experience in competitive sports, from martial arts to American football and rugby to his current focus on powerlifting. He also coaches and trains athletes of all levels in strength and athletic training. With his evidence-based approach as a sports scientist and practical background in competitive sports, he will provide you with lasting support in achieving your goals during the workshop!
 
 Details & booking

Experience how traditional flexibility training can be taken to the next level. This workshop is designed for anyone who wants to improve their mobility while building strength. By integrating both elements, you will not only become more mobile but also stronger, gaining greater control through larger ranges of motion, resulting in a more resilient body. Learn new movement patterns through various mobility flows and dive into the world of calisthenics (bodyweight training).

This workshop is suitable for all fitness levels and is beginner-friendly. However, a basic level of fitness (such as experience with strength training, yoga, calisthenics, other recreational sports or fitness classes, or simply maintaining an active lifestyle) provides a solid foundation for the two-day workshop.
 

Contents of the workshop

• Fundamental knowledge of anatomy and biomechanics
• Introduction to calisthenics: Learn the fundamentals of this training method (which relies exclusively on bodyweight exercises), along with suitable progressions for every skill level
• Mobility training: Improve your range of motion and reduce the risk of injury through targeted mobility exercises
• Mobility exercises for health and athletic performance
• Learn proper technique for a variety of bodyweight exercises
• Identify and correct common training mistakes
   

Structure of the workshop

• This is a two-day workshop.
   

About the coaches

Details & booking

Olympic weightlifting is a maximum strength sport that requires explosive power. This makes it ideal for transferring to many other sports – from all disciplines of athletics to ball sports. The workshop is aimed at all sports enthusiasts – beginners and advanced/competitive athletes are welcome. 
 

Content of the Workshop

The focus is on the basics of the snatch and clean & jerk. After a short theory section, we will (initially) move straight on to the practical part with an empty barbell.
 

Structure of the workshop

The workshop consists of two sessions (Saturday & Sunday).
 

About the Coach

Sebastian is a DOSB C-level competitive weightlifting coach. He would like to share his knowledge from years of experience as an athlete and coach with you so that you too can get started in Olympic weightlifting.

 
  Details & booking

Level 1: Learning the Handstand

If you want to learn the handstand, this workshop is exactly right for you. In the Level 1 workshop, you will receive clear step-by-step guidance, effective tips for body control and balance, as well as individually tailored exercises to help you progress safely.

Workshop Content

• Fundamentals of anatomy and biomechanics – explained in a clear and practical way
• Effective warm-up and preparatory exercises
• Learning a clean and stable handstand technique
• Progressions and regressions – tailored to your current level
• Identifying and correcting common mistakes
• Focus on safety and sustainable development

Level 2: Freestanding Handstand

If you can already hold a handstand safely against the wall and want to take the next step, this Level 2 workshop is perfect for you. Here, you will learn how to safely move away from the wall and balance freely in space – with greater precision, control, and confidence.

Workshop Content

• Refining your technique for a stable freestanding handstand
• Exercises for a controlled transition from the wall to a free handstand
• Training balance, body tension, and alignment
• Effective drill exercises for greater control in free space
• Strategies for safe catching and rebalancing
• Analysis and correction of individual mistakes
• Focus on safety and sustainable progress

About the Coaches

Kai, Lynn and Magnus are our specialists in bodyweight training. With their many years of experience, they aim to help you take your handstand training to the next level.

  Details & booking

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 Basics - Workshop is aimed at anyone who is interested in bodyweight training but doesn't know how or where to start. 

Contents of the class

• Basics of the most important bodyweight exercises for calisthenics
  • Pull-up
  • Dips
  • Push-up
  • Inverted Row
• Effective mobility exercises for more flexibility
• Targeted progressions and regressions so that every exercise is feasible for you
• Avoid typical mistakes - focus on safety and correct execution
   

About the coach

Want to finally master the muscle-up? Then this workshop is just right for you! We'll show you step by step how to build the strength, technique and flexibility you need for this calisthenics classic. 
 

Content of the Workshop
 

• Basics: performing pull-ups and dips correctly
• Exercises for explosiveness in pulling and pushing
• Learning the transition: how to move from the pulling to the pushing phase
• Progressions: band support, negative reps, etc.
• Mobility & stability to prevent injuries
• Avoiding common mistake
   

About the trainer

Magnus has many years of experience in training with his own body weight and knows exactly what challenges beginners face. With his motivating style, he will help you achieve your goals, become stronger and more flexible, and find your way into the world of calisthenics.

Details & booking

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 basics of partner acrobatics
   

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

Do you want to improve your athletic performance, develop more well-rounded skills, and learn the basics of effective athletic training? Then this two-day athletic training workshop is just right for you! Athletic training forms the foundation for nearly every sport. A good combination of flexibility, coordination, speed, and strength not only helps you perform better but can also reduce your risk of injury. In this workshop, you’ll gain insight into the most important athletic skills and learn how to train them specifically.
 

Contents of the Workshop

• Fundamentals of Athletic Training
• Training Structure and Training Management
• Mobility and Stability as the Foundation of Athletic Performance
• Improving and Specifically Training Coordination Skills
• Speed and Reactive Strength Training Using Sprinting and Jumping Exercises
• Basic Strength Exercises and Their Practical Application
• Applying These Concepts to Your Own Training

Structure of the Workshop

The workshop consists of two sessions (Saturday and Sunday).

Target Group

The workshop is designed for all sports enthusiasts who want to further develop their athletic skills. Whether you’re a recreational or competitive athlete, and whether you participate in team sports, individual sports, or fitness activities—the content is sport-agnostic and suitable for a range of skill levels.

About the trainer

Mandy Münkle has more than 20 years of competitive and elite athletic experience in the heptathlon. As a DOSB Level C Elite Athletics Coach, DOSB Level C Instructor, and sports scientist (M.Ed.), she combines scientifically grounded knowledge with many years of practical experience in elite and athletic training.
 
Details & booking

The rowing machine is a true all-rounder: It gets your whole body moving, builds endurance and strength, can be used in any weather, and is available at every gym. It’s time to get to know the rowing machine better!

Have you tried the rowing ergometer before, but just started rowing without any guidance? If you want to know what really matters, then our workshop is just right for you: Discover the rowing ergometer’s full potential and how to get the most out of every stroke from a technical standpoint.
 

Content of the workshop

• the basics of rowing technique
• adjustment of the erg
• effectiv use for warm-ups and workouts

Target audience: People with little experience on the rowing ergometer who want to learn proper rowing technique and use the rowing ergometer more effectively for their future training. Even though the workshop is held in a group setting, we place great emphasis on individual support.
 
Details & booking

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