Fitness Training Programs at VMS Sports Academy
Certified trainers offer a variety of programs, including personalized training, workout programs, and tailored nutrition plans to meet your specific needs.
4-WEEK 2 SHRED TRAINING PROGRAM
Workout Program
4-Week Training Schedule designed for a strong and defined physique with tailored nutrition plans to support your goals.
Weight Training Protocol focused on lean gains and increased strength, paired with personal training for optimal guidance.
HIIT Workouts alongside steady state cardio aim to raise metabolism and enhance power.
Full Exercise Guide featuring images and written demos of every exercise included in the workout programs.
Supplement Recommendations provided to optimize your health and workout results, although this is optional.
12-WEEK Building Muscles PROGRAM
Workout Program
Our comprehensive 12-week training guidelines include a variety of workout programs tailored to enhance your fitness journey. The initial weeks (1-3) will focus on Y3T training, followed by FST-7 in week 4. As you progress, you’ll engage in German Volume Training in week 5, High-Intensity Training in week 6, and finally, DTP from weeks 7-12.
In conjunction with your workout programs, we offer a detailed muscle-building meal plan, outlining essential nutrition plans that specify what to eat on a daily basis. While you’ll receive guidance, you will still have some cooking to do in the kitchen to support your training.
To complement your efforts in personal training, we provide supplement recommendations that emphasize the significant benefits of supplements during this program, including a necessary multivitamin to enhance your nutrition strategy.
8-week Army COMPAT FIT PROGRAM
Workout Program
The Army Combat Fitness Test, or ACFT, is a daunting physical challenge that all soldiers, regardless of age, gender, or background, must face head-on to pass.
8 WEEK ACFT Training Program Muscular strength, endurance, mental toughness, and everything you are, from head to toe. This comprehensive program includes 3-4 workouts per week and requires full gym equipment, ensuring effective personal training.
Our nutrition plans work in tandem with the workout programs to fuel your training sessions, maximize recovery, and optimize your overall performance.
4-WEEK SIGNATURE GLUTE + NUTRITION PROGRAM BUNDLE
Workout Program
4-Week Training Schedule: Grow and shape your booty like an IFBB Bikini Pro with this comprehensive workout program designed to strengthen this powerful muscle group.
Full Exercise Guide: Explore our detailed exercise guide complete with images and written demonstrations for every exercise, ensuring effective personal training.
Nutrition 101 Guide: Gain insights into nutrition plans with a basic introduction to concepts such as macro nutrients, intermittent fasting, and flexible dieting.
Flexible Meal Plan: Follow our flexible meal plan that comes with easy-to-follow instructions on customizing the program to suit your personal nutrition needs.
6-WEEK JUNIOR YOUTH & ACTIVE KIDS PROGRAM
Workout Program
6-Week Girl/Boy Training Schedule suitable for a junior footballer and sprinter. This comprehensive workout program includes training approximately three times a week, ensuring players can perform faster, better, and safer. The focus is on various aspects of training: Part 1 involves running exercises at a slow speed combined with stretching to enhance flexibility. Part 2 consists of six sets of exercises that focus on core and leg strength, balance, and agility, each offering three levels of increasing difficulty. Finally, Part 3 features running exercises at moderate to high speeds, incorporating proper planting techniques. To complement these sessions, consider incorporating specific nutrition plans and personal training sessions that align with your athletic goals.
8-WEEK SIX-PACK TRAINING PROGRAM
Workout Program
Our comprehensive 8-week workout program is designed to help you commit to the necessary workouts and nutrition plans every day of the week for optimal progress. Complete four workouts per week, each lasting 15 minutes, focusing on effective training techniques and intensity guidelines that you need to learn.
Wondering about your nutrition? Does counting macros really matter? Don't worry; your personalized training program includes a fully detailed nutrition plan along with recommended supplements to support your fitness journey. Plus, you’ll receive a full exercise guide, featuring images and written demonstrations for every exercise on each workout day.
Please confirm your nutrition plans by email to gather your data, such as health condition and BMR, before processing the payment transaction. This will ensure that the selected personal training program is truly suitable for you! Additionally, kindly download the agreements, sign them, and attach them to your email. Don't forget to include your workout programs preference!
8-WEEK SIX-PACK TRAINING PROGRAM
Workout Program
This comprehensive 8-week workout program is designed to guide you through the essential workouts and nutrition plans you need to commit to every day to achieve noticeable progress. With 4 targeted workouts per week, each lasting just 15 minutes, you're sure to fit it into your busy schedule. The training guidelines will help you understand the intensity techniques essential for effective personal training. Additionally, do you find yourself questioning whether you really need to count your macros? Rest assured, this program includes a complete nutrition plan, along with recommended supplements to enhance your results. To ensure you execute each move correctly, a full exercise guide featuring images and written demonstrations is available for every workout day.