Training
Functional training 1-on-1.
One-to-one functional training at Teho Sport in Trzebownisko 928b near Rzeszów. We start with a talk about your goal and a movement assessment — the coach then builds the exercises, the workload and the load on that basis. Sessions cost between 140 and 190 PLN.
Specification
At a glance.
- Format
- one-to-one with a coach
- First step
- free consultation
- Equipment
- free weights, TRX, KEISER
- Price
- 140–190 PLN / session
- Booking
- by phone or at reception
About this facility
What is worth knowing
If you are looking for the group class of the same name, we run it too in the fitness timetable — the comparison of both formats is below.
What functional training is
Functional training works the whole body through compound, multi-joint movements — squats, deadlifts, presses, rotations — instead of isolating single muscles. It builds strength, mobility and stability in a way that carries over into everyday tasks and other sports.
The reference point is not your appearance but everyday fitness: carrying the shopping to the second floor, a weekend on the slopes, coming back to a sport after a season off.
What one-to-one gives you
In a one-to-one session the coach works only with you, your goal and your technique. Six concrete differences follow from that.
The plan is built after a talk and an assessment, not before.
The first meeting is used to set the goal and check what range of motion you have and which movement patterns need work. The list of exercises comes out of that. The same functional training looks different for someone after ten years at a desk and for someone after two seasons of running.
The coach's attention is on one person.
A small change in stance at the squat or the deadlift can change the whole movement. In a one-to-one session the coach sees that during the set and corrects it on the spot.
Load is changed in small steps.
KEISER equipment uses pneumatic resistance and lets you change the load by very small amounts. That matters when you are coming back after a break or need to build the load gradually, where the jump between two barbells would be too much.
You book by phone or at reception.
Group classes start Monday to Friday at 17:30, 18:30, 19:30 and 20:30 — either you fit that window or you do not train. A session with a coach is booked on 513 093 320 or in person at reception, at a time that fits both the coach's diary and yours.
Continuity between sessions.
The coach can carry each session on from the last one and from the plan you agreed. In open classes each session is a self-contained thing, because the room changes from day to day.
Room for your own advice.
If you have had a medical or physiotherapy consultation, the recommendations you pass on can be taken into account within the scope of the training. A programme written for a whole group has no room for that.
When one-to-one is the right choice
Four situations where it is the right call.
You are starting from scratch and drowning in conflicting advice.
One source says one thing, another the opposite. The coach settles that once, based on how you actually move — and the topic goes away.
You are coming back to training after a longer break.
After a year off the body is not where you left it. Better to start from where you are now than to jump straight back to old loads.
You have a specific goal with a deadline.
A trip to the mountains in September, coming back to squash or tennis, doing everyday things comfortably — picking up a child, for instance. The plan can be built around your goal.
The free-weights area intimidates you.
That is more common than people say. Walking in for the first time with someone who shows you where everything is and how to set up on a machine helps you get used to the equipment and the etiquette.
What a session at Teho Sport looks like
Every partnership starts with a talk about your training goal and a short movement assessment. Only then does the coach build the plan.
Sessions run in the free-weights area — with kettlebells, TRX and barbells — and on KEISER machines, in a dedicated functional zone reserved for training with a coach or physiotherapist, using pneumatic resistance that lets you change the load in very small steps.
If you are in pain, have a fresh injury or recommendations after treatment, talk to a doctor or a physiotherapist first. The recommendations you pass on can be taken into account within the scope of the training.
What it costs
A session costs between 140 and 190 PLN. The rate depends on how often you train and which coach you work with. We will confirm the exact figure before you start.
Training with a coach is a separate service. It is not part of the club membership and is not covered by partner cards.
If you are looking for a cheaper way into this kind of movement, the group "Functional Training" classes cost 30 PLN per drop-in or are included in the membership. You can also combine one-to-one training with the group class — how to combine them is something you agree with the coach.
How to book
Call 513 093 320 or drop by reception. The club is open Monday to Friday 07:00–22:00, Saturday 08:00–16:00 and Sunday 10:00–20:00.
We set up a consultation with the coach. The initial consultation is free — it can happen over the phone or in person. We talk about the goal and your training history.
There is free parking on site. Changing rooms and showers are available after the session.
Frequently asked questions
- How is this different from the group "Functional Training" class on the timetable?
- The plan and the pace are set by the coach after a talk and a movement assessment, not by a fixed timetable. The group class costs 30 PLN per drop-in, starts Monday to Friday at 17:30, 18:30, 19:30 and 20:30 and needs no sign-up. A session with a coach costs 140–190 PLN, and the time is booked by phone or at reception.
- Who leads one-to-one functional training?
- Coaches and physiotherapists. The competencies and specialities of each person are on the team page.
- I have never trained regularly. Will I manage?
- Yes. The first meeting is a talk and a movement assessment, not a test. The coach will pick the starting point and the load to fit where you are now.
- How often is worth training?
- You settle that with the coach at the consultation — it depends on the goal and on what your schedule allows.
- How much does it cost?
- Between 140 and 190 PLN per session. The rate depends on how often you train and which coach you work with. The initial consultation is free.
- Will my partner card cover the session?
- No. The card covers the gym, the cardio zone, the fitness room and the saunas. Training with a coach is a separate service.
- Can I train after an injury?
- If you are in pain, have a fresh injury or recommendations after treatment, talk to a doctor or a physiotherapist first. The recommendations you pass on can be taken into account within the scope of the training. It is also worth considering a physiotherapy consultation at our club.
Two different services
One-to-one or group class
Teho Sport runs two things with a similar name. They are not variants of the same service — they are two different products.
Functional training with a coach
one-to-one, plan after a movement assessment
- Format
- one-to-one with a coach
- Plan
- built for you after a talk and a movement assessment
- Attention
- on one person
- Time
- matched to the coach's diary and yours
- Booking
- by phone or at reception
- Coaches
- Teho Sport coaches and physiotherapists
- Cost
- 140–190 PLN per session
"Functional Training" class
group, no sign-up, membership or 30 PLN
- Format
- group in the fitness room
- Plan
- shared plan for the group, intensity set by participants
- Attention
- shared between everyone in the room
- Time
- Mon–Fri, starting 17:30, 18:30, 19:30 and 20:30
- Booking
- no sign-up, walk in
- Coaches
- Patryk Kołcz and Sebastian Oleszko
- Cost
- 30 PLN per drop-in or a membership from 149 PLN
"Functional Training" class
Choose the group class if you want to support your general fitness, have your evenings free and want the lowest cost of entry.
See the group classFunctional training with a coach
Choose sessions with a coach if you are coming back from a medical consultation, want to train to an individually built plan, have a specific goal with a deadline, or work hours that rule out the evening group blocks.
Book a session: 513 093 320We accept partner cards:
MULTISPORT, FIT PROFIT, MEDICOVER SPORT, PZU SPORT
The card covers the gym, cardio zone, fitness room and saunas. Sessions with a coach are a separate, paid service.