Amsterdam Sports and Exercise Week 2025: we’re participating!

From September 19th to 28th, the city of Amsterdam will be focusing on sports and exercise.

During this week, sports clubs, healthcare institutions, and (sports) schools will open their doors. You can also participate in (accessible) sports activities with us. Whether you’re a beginner, have been exercising for a while, or want to try something new: now’s the time!
View our program here .

So tell your family and friends if they want try out, this is the perfect opportunity!

Amsterdamse Sport- en Beweegweek 2025: wij doen mee!

Van 19 t/m 28 september staat de gemeente Amsterdam in het teken van sport en bewegen.
In deze week openen sportclubs, zorginstellingen en (sport)scholen hun deuren. Ook bij ons
kun je meedoen aan (laagdrempelige) sportactiviteiten. Of je nu beginner bent, al langer
sport of iets nieuws wilt proberen: dit is het moment!
Bekijk ons programma hier .

Vertel het je familie en vrienden als ze het ook eens willen proberen, dit is de perfecte kans!

If you train in martial arts, you already know that strength, speed, and stamina are crucial.
But what about mobility and control?
What if you could move more fluidly, strike more powerfully, and recover faster. All without picking up a single weight? That’s where ZUU Fitness comes in.

ZUU fitness is not just another fitness trend.

It’s a revolutionary training method that combines mobility training and bodyweight exercises into one high-intensity workout. The JYM Movement specifically incorporate this fitness method to enhance your performance as a martial artist. Whether you’re into boxing, kickboxing, BJJ, MMA, or traditional martial arts, ZUU Fitness can unlock new levels of movement, power, and resilience.

In this article, we’ll break down what ZUU Fitness is, why it’s perfect for martial artists, and how you can start incorporating it into your training today.

What is ZUU Fitness?

ZUU Fitness was developed in Australia by Nathan Helberg, initially used by elite military units and professional athletes. It’s a form of High-Intensity Interval Training (HIIT) that emphasizes mobility, flexibility, and raw bodyweight strength. All in one session.

What sets ZUU Fitness apart from conventional workouts?

• No Equipment: You use your own body weight as resistance.
• Joint-Friendly: Movements open up the joints and tendons, improving overall mobility.
• Functional Patterns: Exercises mimic primal movements like crawling, squatting, and lunging.
• Mental Toughness: The sessions are intense, challenging both your body and your willpower.

Think of ZUU Fitness as the missing link between strength and fluidity. Two essential qualities in martial arts.

Why martial artists need mobility training

Mobility is your ability to move freely through your full range of motion, not just flexibility, but active control over your movements. It’s one thing to kick high; it’s another to do it with balance, speed, and no risk of injury.Most martial artists spend hours perfecting technique, sparring, and conditioning. But neglect mobility. That’s a problem.Without proper mobility:

• Your punches and kicks lose range and power.
• Your joints become stiff and prone to injury.
• Recovery takes longer, and fatigue sets in faster.
• You’re more likely to plateau in performance.

ZUU fitness fixes that by prioritizing dynamic mobility exercises from the very first minute. You’ll be moving through low stances, crawling patterns, and rotational sequences that open up the hips, shoulders, spine, and ankles. All the major problem areas for martial artists.

Bodyweight training that transfers to the mat

Traditional strength training is great for raw power, but it often lacks transferability to the mat or ring. ZUU Fitness’s approach is different: it builds functional strength with natural movement patterns.

• Bear crawls (for core stability and shoulder endurance)
• Gorillas (for hip opening and dynamic coordination)
• Frogs (for explosive leg strength)
• Push-up variations (for upper body strength and joint control)

These movements are done in high repetition and often flow into each other. Mimicking the unpredictable, full-body demands of martial arts sparring or competition. The result? You get stronger where it counts.ZUU doesn’t just work your muscles. It rewires your movement.

Benefits of ZUU Fitness martial artists

Let’s look at the direct benefits ZUU Fitness provides for martial artists of all disciplines:

1. Injury prevention

By improving joint mobility and tendon resilience, ZUU Fitness reduces your risk of common martial arts injuries like:

• Tweaked knees
• Tight hips
• Shoulder impingements
• Lower back strain

2. Improved recovery

ZUU Fitness enhances blood flow, oxygenation, and flexibility. Helping you bounce back faster between training sessions.

3. Increased functional strength

You’ll build strength that translates into stronger clinches, takedowns, and strikes. Without bulking up unnecessarily.

4. Explosive conditioning

Because ZUU Fitness is structured as a HIIT workout, it trains your anaerobic and aerobic systems simultaneously. Think: short bursts of animal-style movement followed by brief recovery periods. Exactly like a real fight.

5. Mental toughness

The workouts are deliberately intense. You’ll be challenged physically and mentally, simulating the grit and focus required during a sparring match or a tough belt test.

How ZUU Fitness complements your martial arts practice

If you already train 2–3 times a week in martial arts, you don’t need to replace your routine. Instead, ZUU Fitness can be added as:

• A warm-up or cool-down to improve joint prep and recovery
• A standalone session for strength and mobility on off-days
• A group class to build team conditioning and camaraderie

A 30–45 minute ZUU Fitness session 1–2 times per week is enough to see massive improvements in how you move, feel, and perform. Both in training and in life.

Ready to train smarter? Join Our ZUU Fitness trainings

If you want to move better, fight better, and feel better — ZUU Fitness is the missing link in your training. We offer weekly ZUU Fitness trainimgs at our martial arts gym, specially tailored to support fighters, beginners, and movement enthusiasts alike.

👉 Whether you’re looking to prevent injuries, improve mobility, or gain real-world strength without the gym machines. This is your next step.

✅ No experience needed

✅ All fitness levels welcome

✅ Taught by certified ZUU Fitness instructors

Final thoughts

Your body is your greatest weapon. And it deserves training that supports every joint, every muscle, and every movement. With ZUU Fitness, you’re not just working out. You’re developing mobility, power, and control. All with nothing but your bodyweight. So whether you’re a striker, grappler, or just someone who wants to move like an athlete, now’s the time to step up your game.

Train smart. Move better. Fight stronger.

Looking to take your martial arts performance to the next level? Your body is your most powerful weapon. And it all starts with a strong core, mobility, and endurance. At our martial arts gym, we’re excited to introduce a dynamic new workout session led by trainer Jimmy, designed to push your limits and build real functional strength. This isn’t your average fitness class. It’s high-intensity, bodyweight-only training. Crafted for martial artists, athletes, and anyone ready to level up.

Almost everyday, check our schedule.

Why bodyweight training?

Bodyweight exercises are more than just convenient—they’re brutally effective. You use your own weight as resistance, which mimics real-life movements and combat scenarios. This helps develop control, coordination, and explosive power—essentials for striking, grappling, and defensive work.

Trainer Jimmy’s sessions focus on:

• Core Endurance: A strong core is your power center. Expect planks, leg raises, mountain climbers, and dynamic movements that challenge your stability and stamina.
  
• Strength Training: Using only your bodyweight, you’ll perform variations of push-ups, squats, lunges, and holds. These exercises will build lean muscle, improve posture, and give you better control during sparring or rolling.
  

Mobility Work: Tight hips and shoulders can limit your range and leave you vulnerable to injury. Trainer Jimmy integrates mobility drills that enhance flexibility, joint health, and functional movement.

What to expect

This is not a chill session—it’s a grind. Be ready to sweat, breathe hard, and push through fatigue. But the results? Increased endurance, a rock-solid core, and the kind of strength that actually transfers to your martial arts game.

Who is it for?

• Martial artists looking to boost their performance
  
• Beginners who want to build a solid foundation
  
• Fitness enthusiasts who crave a bodyweight challenge
  
• Anyone who wants to train like a fighter—without needing equipment

Train smart. Train hard.

Trainer Jimmy brings not only experience but serious energy. His coaching style is motivational, hands-on, and focused on helping you achieve progress every single session.

It’s time to ditch excuses and show up for yourself.

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Ready to train like a fighter? Join Trainer Jimmy’s bodyweight strength and mobility called Core & Strength this week and feel the difference. Sign up for a try out  now and become the strongest version of YOU.

Discover the power of mastering the foundations in a high-energy, beginner-friendly environment.

Whether you’re stepping into a boxing school for the first time or returning after a long break, one thing remains essential: boxing basics. At our martial arts school in Amsterdam, we place a strong focus on teaching the fundamentals of boxing—because the right start makes all the difference.

In this article, we’ll explore why boxing basics are so important, what you can expect to learn in our classes, and how these foundational skills lay the groundwork for everything else in martial arts and fitness.

What are Boxing Basics?

Boxing basics are the core techniques and movements every boxer, beginner or advanced, must master. They include:

• Proper stance – Learning how to position your feet and maintain balance for movement and defense.

• Guard position – How to keep your hands up to protect your face while maintaining fluid mobility.

• Punching techniques – The correct way to throw a jab, cross, hook, and uppercut with control and power.

• Footwork and shifting – How to move forward, backward, and side-to-side without losing stability.

• Reflex training – Sharpening your ability to respond quickly to movement or strikes.

These aren’t just random drills—they are the foundation of effective boxing, and they support your progress in all other areas.

Why are Boxing basics so important?

At first glance, throwing punches and moving around might seem simple. But just like with any art form, boxing requires precision, coordination, and rhythm. Here’s why mastering the basics is essential:

1. Injury prevention; Many people make the mistake of jumping into high-intensity workouts or sparring sessions without a solid foundation. This can lead to poor form, strain injuries, or overuse of muscles. By learning proper form, you train your body to move safely and efficiently.
   
2. Faster progress;
   When your basics are solid, everything else becomes easier. You’ll build speed, strength, and endurance more effectively, because you’re not wasting energy on incorrect movements.
   
3. Better reflexes and coordination;
   Boxing isn’t just about power—it’s about timing and quick decision-making. Through drills focused on reflexes and movement, your reactions become sharper and your confidence grows.
   
4. Confidence;
   Nothing beats the feeling of knowing exactly what to do, how to move, and how to protect yourself. Our students often say that learning the fundamentals helped them feel grounded and empowered— both in and out of the school.

What to expect in a Boxing Basics training at our Amsterdam school?

In every session, we combine technique training with high-energy workouts that boost your fitness and reinforce what you’re learning. Whether you’re training for fitness, self-defense, or personal development, here’s what a typical class might look like:

• Warm-up with dynamic exercises to activate muscles and improve mobility.
• Stance and movement drills to practice footwork, balance, and shifting weight.
• Punching combinations using focus pads or the bag, with guidance on form.
• Reflex and reaction games to challenge your coordination and response time.
• Conditioning finishers to build strength and stamina.

We keep the vibe positive, motivating, and beginner-friendly. You’ll sweat, learn, and leave every training a little sharper than before.

Who is this for?

Our boxing basics classes are perfect for:

• Complete beginners who want a safe, structured introduction to boxing.
• People looking to improve their fitness in a dynamic, skill-based way.
• Anyone interested in martial arts, self-defense, or stress relief.
• Returning boxers who want to refine their technique.

You don’t need prior experience. Just bring your energy and a willingness to learn.

Why learn in Amsterdam with us?

Located in the heart of Amsterdam, our martial arts studio is more than just a gym. We focus on personal development, discipline, and community. Our expert trainers bring years of experience in boxing, martial arts, and coaching. You’ll feel supported, challenged, and welcomed—whether it’s your first day or your 100th.

Ready to train?

Start your boxing journey with us today. Join our Boxing basics training and build a foundation that will last a lifetime.

Book your first training now and experience the difference the right training can make.

Spots are limited, especially for beginner sessions, so don’t wait too long!

The unique blend of standing martial arts

Introduction: a new form of stand-up mixed martial arts

Martial arts have evolved over centuries, with different styles emphasizing power, speed, technique, or discipline. But what if someone integrated the different styles and found a way to let you experience it from your own level? Learning new techniques and skills by integrating your unique way of moving. By using your own background of sports, or other movement background.

Welcome to the world of ART Boxing—a unique blend of traditional martial arts techniques, movement, rhythm, and self-expression.

If you’re in Amsterdam and looking for a dynamic, creative, and effective martial arts experience, ART Boxing could be your perfect fit. In this article, we’ll explore what makes ART Boxing different, its benefits, and why it’s gaining popularity among students of all skill levels.

What Is ART Boxing?

ART Boxing is a modern evolution of practising different standing martial arts , incorporating elements of savate, Kyokushin karate, Muay Thai, traditional boxing and Dutch kickboxing. This martial art form focuses on your personal stance and movement and integrating the different fight styles in your way of moving, hence making you an unique fighter. 

At its core, ART Boxing is about:

• Mastering technique while allowing space for improvisation
• Enhancing movement with dynamic footwork and fluidity
• Building mental resilience through discipline and adaptability and to relax under pressure
• Expressing oneself in a way that feels natural and personal

This approach makes it accessible to people of all ages and fitness levels, from complete beginners to experienced martial artists looking for a fresh challenge.

The difference between ART Boxing and traditional martials arts.

While ART Boxing is very keen on fundamentals, it’s uniqueness is, when you gain understanding by practicing fundamental fighting mechanics, you’ll find out as an unique individual you move in a certain way. Your way. So it showing you how to learn martials arts techniques in your way of moving.  ART Boxing is not just about fighting—it’s about movement and flow, making it an ideal workout for those who love creativity as much as physical challenge.

Why Choose ART Boxing?

If you’re searching for a full-body workout that also engages the mind, ART Boxing offers a unique experience. Here’s why more people in Amsterdam are turning to this exciting martial art:

1. A full-body workout

ART Boxing improves strength, agility, endurance, and coordination. Unlike traditional gym workouts, which can feel repetitive, ART Boxing keeps training engaging and dynamic—you’re always learning new techniques.

2. Boosts mental focus and confidence

Boxing is as much a mental sport as it is physical. ART Boxing, with its emphasis on strategy and adaptability, helps you develop quick thinking, confidence, and stress management skills.

3. Suitable for all fitness levels

You don’t have to be an athlete to start. The structured training at our Amsterdam ART Boxing gym ensures that everyone—whether a complete beginner or an advanced martial artist—can progress at their own pace.

4. A supportive community

Our school fosters a welcoming and inclusive atmosphere where students support each other in learning and growing.

What to expect in an ART Boxing training session?

A typical ART Boxing session includes:

1. Warm-up & Mobility Drills – Preparing your body with dynamic stretches and movement exercises.
2. Fundamental Techniques – Learning proper punching form, footwork, and defensive maneuvers.
3. Flow Drills – Practicing combinations with rhythm and fluidity.
4. Partner Work – Light sparring or guided exercises with a partner (optional).
5. Cool-down & Reflection – Stretching and reviewing key takeaways from the session.

Conclusion: why you should try ART Boxing

ART Boxing offers an exciting, engaging, and empowering way to train. Whether you’re looking to get fit, develop self-discipline, or just try something new, this unique martial art provides a well-rounded experience that benefits both body and mind.

If you’re in Amsterdam and interested in ART Boxing, sign up for a free trial training session today and experience the difference for yourself!