Personal Training is a comprehensive program of training individually tailored to your needs, desires and goals. Personal training can be one-to-one or one-to-many.

Pascal Bollmann offers his personal training services at his Personal Training Gym in Freienbach SZ (100m² PT-Area, 200m² CrossFit Freienbach - TheOpenGym). Just minutes from Wollerau, Wilen, Schindellegi / Feusisberg, Pfäffikon SZ, Bäch, Hurden, Rapperswil, Altendorf, Richterswil and Greater Area of Zurich.

In addition, as a PT client, you can benefit from the unique 24h OpenGym concept of CrossFit Freienbach - powered by Move4Health AG. So, if you are interested, you have the opportunity to practice the exercises taught independently until the next PT appointment.

You can request my personal training services generally between 6 a.m. and 10 p.m. from Mondays to Saturdays:

• Do you only have time early in the morning?
• Are your commitments constantly changing?
• You are able to plan only week-by-week?
• Do you sometimes have 60 minutes, sometimes an hour and half, two hours at other times?

You don't need to compromise any more. I will accommodate your needs and wishes wherever possible. Flexibility is one of the strengths of Move4Health AG. It sets our services apart. As your personal trainer I will, naturally, point out the advantages and disadvantages in relation to your goals and training plans.

• Health / fitness / beauty training
• Strength training for muscle toning
• Personal Training (amongst others with Rings / TRX, Kettlebell, Metabolic Conditioning, Weightlifting, Gymnastics ...)
• Kinesis Personal Training
• Trunk stabilization training (Core Training / Power House - inter alia Personal Training for a flat stomach)
• Endurance training (walking, running, marathon preparation, walking, hiking, aqua jogging, biking)
• Coordination training / Functional Personal Training & Body Weight Exercises
• Flexibility training / Mobility training
• Performance Diagnostics (lactate threshold test)
• Kinesitherapy and therapeutic gymnastics as a NVS A-member
• Weight reduction
• Nutritional guidance (especially weight loss combined with exercise)
• Mental Training
• CrossFit Freienbach - TheOpenGym

You decide! Choose and combine! Your personal trainer will be there to support you; together, you will experience the satisfaction of achieving the goals you have set for yourself. 

• Weight reduction / reduction in body fat percentage
• An increased sense of well-being
• Improved sleep quality
• Optimization of recuperative ability (faster regeneration)
• More robust health
• Increased effectiveness in your professional, everyday and family life
• Increased resistance to stress
• Balance
• Enhanced attractiveness
• A more satisfied appearance and a better figure through efficient, targeted training

In principle, as many times as your needs or personal goals require. The important thing is to maintain the appropriate training intensity.

15 years as a personal trainer have shown me that people who have exercised relatively little in the past derive very good results from personal training twice a week for a period of up to four months.

Training intensity
Improved performance with lactate threshold testing. Training, nutrition and recovery must be planned in such a way as to (1) stabilize your health at the highest level and (2) promote your regenerative ability as much as possible. Only then may you train with the necessary duration, frequency and intensity. This is just as true for those who pursue sports for fitness and health and who must balance the demands of training, work, rest and family life. Training properly is a matter not only of muscles and the cardiovascular system, but also of making the immune, hormonal and central nervous systems more efficient. Better health, greater efficiency, more motivation, better concentration, more vigor, greater potency and a more upbeat state of mind - all this is surely more than one could ever have hoped for from endurance training at the right level of intensity.

Training management through performance diagnostics (lactate threshold testing)
The lactate threshold test (measurement of the lactic acid concentration in finger capillary blood) provides the most reliable means of training management. The consequences of training too intensively would be overtraining, susceptibility to infection, performance stagnation or a decline in performance. In practice, it is evident that far too many people, relying as they do on maximum heart rate formulas, are training improperly. The formulas have been derived statistically and can have little relevance to the individual.

The lactate value (lactic acid) determines "burning type"
Measuring lactate concentration in the blood provides precise information on training intensity. It shows the energy-providing processes, fat burning, carbohydrate burning, or carbohydrate metabolism in the absence of oxygen (anaerobic glycolysis) that a muscle needs for the performance demanded of it. Anaerobic glycolysis produces lactic acid. As intensity increases, the share of energy provided by the anaerobic process, which produces lactic acid, becomes ever greater, and the concentration of lactic acid in the blood rises. The training adaptations change.

How many lactate threshold tests are recommended per year?
At least one per year, though one every six months would be ideal. In high-performance sports it is customary to conduct a lactate threshold test every three to four months or, for training management purposes, to have it measured in order to determine whether an overtraining condition exists, or whether the body has already sufficiently recovered.

Why is a lactate threshold test helpful?
With lactate threshold testing, an individual's training intensities can, as described above, be determined on the basis of his/her lactic acid levels, from which the appropriate heart rate is derived. Thus it is a matter of individuality versus the statistics involved in the traditional heart rate formulas, which reveal broad individual discrepancies. Faster progress is guaranteed.

Summarized after Ueli Schweizer, certified sports instructor, Director of Performance Diagnostics, GUT TRAINING, and Dr. med. F. Peroni, Italian medical specialist in sports medicine, director of sports medicine, GUT TRAINING

• Increased physical efficiency
• Optimization of recuperative ability (faster regeneration)
• Minimization of the risk of injury (later onset of fatigue)
• Increased mental endurance (increased stress resistance/mental stability)
• More robust health (improved immunological resistance, prevention in HVAC environments)
• Reduction in body fat percentage
• A slowing down of the aging process
• Improved sleep quality
• Stress reduction
• More efficiency in the work performed by the heart (a lower heart rate as the result of increased stroke volume)
• Lower blood pressure
• A lower LDL cholesterol level and a higher HDL cholesterol level
• Of particular importance for athletes are:
• A consistently high reaction and action speed as the result of delayed onset of fatigue
• Fewer technical mistakes as the result of the later onset of fatigue
• Avoidance of tactical errors caused by fatigue

Our first Contact will be devoted to getting to know one another, and to an interview in which I gather your personal data as well as information on your physical condition. A comparison of wishes and conditions enables the personal trainer to formulate realistic training goals that you will then be able to achieve together in a motivated and enjoyable way.

So that we may make optimal use of our time right from the beginning, please print out this health questionnaire, fill it out and bring it with you.

The half-hour initial consultation, in which we discuss our prospective work together and get to know one another, is free of charge. Further consultation will be billed as a percentage of the hourly rate according to the price list. In the past, it has proven worthwhile to combine the initial consultation with a lactate threshold test.

You will find a detailed price list by following the Services - prices link. Please read the General Terms & Conditions. Contact me for an appointment.