Top Form is an individualised programme that offers everything that top athletes have at their disposal.

Today, intuition and experience are no longer enough to reach the top. Professional athletes train every day for their results, with the full support of a large team of experts to make sure they arrive at competitions in the best shape possible.

Every serious recreational athlete would like to be able to train under the same conditions, with a team that would help them to progress and get the results they want.

Top Form is a programme designed for recreational exercisers who want to maintain their physical fitness and the associated well-being in their skin. Over time, some people feel the urge to test their limits and take part in more serious competitions such as marathons, ironmans, triathlons and the like. Along the way, they often face challenges that they are not up to, or are stopped by an unprofessional approach. The result is a lack of progress or even injury.

1. Sports measurements or physical performance tests

Training without measuring and understanding the loads does not produce optimal results. Measurements are used to establish an objective level of current physical performance, to learn about the individual’s potential weaknesses, to provide a thorough analysis of the individual’s current abilities and recommendations for further work, and to identify risk factors for injury that may occur as a result of frequent training and heavy loads.

During the programme itself, we also carry out regular testing to help us determine the training intensity and check the athlete’s progress.

Measurements we take:

Measurement of potentiation or determination of maximal muscle response by TMG measurement

TMG (tensiomyography) is a method for measuring the contractile properties (muscle speed, muscle tone) of skeletal muscle. TMG measurements tell us what the lateral (comparison between the left and right side of the body) and functional (comparison between muscles in relation to the joint and tendon) symmetry of the muscles is. In other words, it tells us whether the muscles are developed evenly. This is important in many ways, but the most important is to be able to use the measurements to design an appropriate workout to prevent further asymmetry from developing, to correct it and to make the body more efficient and resistant to possible injury.

TMG also measures muscle potentiation, which tells you how “activated” a person is. A specific measurement protocol gives us the answer to how a specific exercise affects a larger muscle response. The difference that occurs between the initial and final measurement betrays a lot about physical fitness.

Body composition – measuring body composition

It is a non-invasive, rapid method of measuring body composition and function. The electrical conductivity of the tissues is used to measure and estimate the proportions of: muscle mass, fat mass, percentage of water, basal metabolic rate. Body composition measurement is recommended for anyone wishing to lose body fat or gain muscle mass, as this is the only way to know for sure whether weight is changing at the expense of body fat or muscle mass.

Kinesiological testing

Kinesiological testing consists of movement tests based on flexibility, balance, stabilisation and coordination in basic movements, the results of which allow us to analyse physical condition or functionality in more detail, revealing any limitations in movement and areas of deficiency or asymmetry. This can help to avoid injuries or at least significantly reduce the intensity and frequency of injuries.

2. Individual training planning based on measurement analysis

Individual training is the fastest and safest (reducing the risk of injury) way to achieve your goals. Whether it’s to build a physique or to achieve a good result in a marathon. To achieve the desired goals, the right loading methods and exercises need to be chosen and sequenced, which means that the programme needs to be planned accordingly.

With classic strength training, tailored to your goals, you increase the size of your muscles and improve their ability to withstand high acidity or to work against high forces for longer.

We don’t just focus on traditional strength training, we also focus on muscle activation to improve the overall potential of each muscle. This means that muscles of the same size are able to develop more force and get there faster.

3. Nutrition counselling

For competitive and recreational athletes, nutrition planning is a great help in achieving their goals, contributing to better training performance, increased endurance and strength, faster recovery and reduced risk of injury. Universal recommendations are not adequate to achieve optimal results, as optimal nutrition is unique to each individual. It depends on lifestyle, genetics, metabolic system, age, and of course goals, as the right foods, calorie intake, meal timing, fluids and supplements are specific to each individual and vary depending on the sport and training phase chosen. You will be advised by a renowned expert who works with recreational and elite athletes, including medal winners from major competitions.

4. Physiotherapy

Top Forma can arrange a check-up with a physiotherapist. Why is this useful? A physiotherapist can use certain tests to see if there is a focus area that could benefit from more attention during exercise.

Physiotherapy in sport is of paramount importance, as it would not be possible without restoring the athlete’s motor and functional abilities to their highest level. Whether you are a top athlete or a sporadically active individual, everyone has an injury or condition in their lifetime that requires the help of a physiotherapist (Achilles tendinopathy, runner’s knee, muscle injuries, sprains, lumbar spine pain, etc.).

5. Regeneration

Recovery is the key to restoring an athlete’s physiological and psychological fitness. The Vitalis Centre offers cryotherapy, Finnish sauna, infrared sauna and massage.

Adequate and sufficient recovery between competitions and training sessions can influence athletic performance by affecting the quality of training, exercise tolerance and adaptation to training. Without adequate recovery during training and competition, the chance of injury and the risk of poorer performance increases.

The recommended duration of the programme is 3 months. This is the period of time during which we can ensure optimal results for the individual.

Individual elements of the programme may be omitted if the individual does not feel they need them, or they may opt for a shorter programme period. The price of the programme is adjusted accordingly.

Initial monthly package:

• TMG measurement
• 1 x Tanita body composition measurement
• 1 x kinesiological testing (flexibility, coordination, explosive power)
• designing an individual training programme based on the results of your measurements
• 1-hour training session with a personal trainer 2 times a week
• unlimited monthly gym membership
• guidance, help and advice from a trainer for each training session
• maximum motivation
• 24/7 coach support (via phone or other media channels)