Bram Swinnen @Int_Performance
High performance coach @krcgenkofficial | Author of ‘StrengthTraining for Soccer’ (Routledge) | Consultant | Lecturer …mswinnenfootballperformancecourse.com/inscription-pe… Joined May 2012-
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Deceleration Football players perform 3x more high-intensity DEC than ACC, with 38% greater load on the body Progression: 1️⃣ Touch cones → external cues → hip/knee flexion → ⬇️ ACL load 2️⃣ Band below knee → co-contraction 3️⃣ Band at torso → posterior oblique chain
💡 Why Bulgarian Split Squat Pogo is essential •🏃🏼♂️ Soleus = major force producer in running/sprinting •💪🏻 Produces 8x BW vs. gastrocnemius 3x BW •📈 Stores & releases more elastic energy due to slower lengthening •🔋 Improves running economy with quasi-isometric work
Thrilled to share that we will be offering the Performance & Rehab course @LboroSport, the world’s #1 university for sport-related academia! 🏆 Join us on 14 & 15 September at the home of the UK’s largest world-class sport facilities & elevate your expertise. Link in bio 📲
There’s a weak correlation between #hypertrophy & #strength gains (r = 0.157 Ahtiainen 2016). Classic hypertrophy methods often shift muscles towards a slower phenotype & mainly result in sarcoplasmic hypertrophy. These methods boost myofibrillar & fast-twitch fiber hypertrophy:
Velocity-based strength training @KRCGenkofficial w/ combo of vertical & HFP 📈 Incorporating VBT boosts strength, power & speed w/ better control of NM fatigue, timing of super-compensation & more favourable anabolic-catabolic balance (Rodriguez-Rosell 2021, Pareja-Blanco 2017)
🏋️♂️ Unlock the power of flywheel training with the right technique! Flywheel operates as a closed system where energy is balanced. Technique is key to achieving that ECC overload: Explode in CON, gently brake during start ECC, then hit the brakes hard at end of ECC ROM.
Tell me and I forget, Teach me and I may remember, Involve me and I learn. Day 1 of Performance & Rehab course at Borussia Dortmund ✅ Horizontal Force Production ✅ VBT & neuromuscular efficiency ✅ Planning & Periodization #Horizontalforceproduction #VBT #neuromuscular
🎥💥 Dive into Elite Training! Our latest video from the Olympic Center Blocry Course reveals the power of our Performance & Rehab Program. See the action, hear participant stories, and grasp peak performance insights! 🚀 Next Course: Olympic Center Topsporthal Gent, 25&26/04
🌟 Prehab: Key to Athletic Performance 🚀 #Prehab 1/ Full ROM & Eccentric Overload: ⬆️ ROM & muscle mechanics 2/ Deceleration & Perturbation: ⬆️ high-speed movement resilience 3/ Hip-spine Dissociation & Core Stability: Improves hip mobility, #corestability & injury prevention
In case you missed it: Bram Swinnen (@Int_Performance) a S&C Coach who currently works with KRC Genk and previously worked with FC Anzhi talks to us about prevention and rehab of hamstring injuries🦵 🎧 Listen here: fmpa.co.uk/podcasts/preve…
‼️ Save the date! 22 & 23 March 💥 Performance & Rehab course at the training complex of @BVB09 🚨 Limited availability: Registration based on admission 📧 Interested in attending: send an e-mail to [email protected]
🇨🇭Performance & Rehab course💥⚡️ Topics: ✔️ Velocity-based training ✔️ Horizontal force production ✔️ Planning & periodization ✔️ Sport- & Rehab-specific brain training ✔️ Biomechanics & Exercise selection ✔️ Prehab & Activation ✔️ Plyometrics & Ballistics
Plyometrics prevent 2/3 of acute & 1/2 of chronic injuries (Lauersen 2014) NM adaptations: 1️⃣ ⬆️ pre-activation before landing (Wu 2010) 2️⃣ ⬆️ RFD (Waugh 2014) 3️⃣ ⬆️ stiffness of MTU (Foure 2011) 4️⃣ More symmetric co-contraction between opposing muscle groups (Chimera 2004)
The 10 most efficient hamstring exs. from a biomechanical perspective: ✔️ Horizontal force production ✔️ Explosive posterior pelvic tilt ✔️ Full ROM strength ✔️ Plyometrics ✔️ ⬆️ activation biceps femoris ✔️ Transition end-swing to stance phase ✔️ fast ECC loading
Speed-strength session Combining eccentrics, ECC+ ballistics, ballistics & plyos 1️⃣ Lunge VL 5% (PPL) 2️⃣ Jump squat VL 5% (30-50% 1RM) 3️⃣ ECC+ box jump 6x (30% BW) 4️⃣ ECC+ depth jump 4x (20% BW) 5️⃣ Air runner VL 5% (PPL) 6️⃣ Plyo push-up 7️⃣ AEL 1/2 inverse row (120% 1RM)
Proud that the World Champion kickboxing Khaled Kassas was in our 2-day Performance & Rehab course in Dubai! ✔️ Speed-strength ✔️ Horizontal force ✔️ Rot. coiled-core movements ✔️ Ballistics w/ forward intent ✔️ Velocity-based training ✔️ Prehab to prevent fighter-spec. injuries
Prehab avoids rehab 1-2 sets x 8-12 reps 1️⃣ Exs 1,3 & 5 combine full ROM with eccentric overload 2️⃣ Exs 2 & 4 combine deceleration w/ perturbation to enhance efficiency of self-stabilising processes 3️⃣ Ex 7 strengthens cross-body connection in all 3 planes & hip-spine diss.
Presenting for the Royal Spanish Football Federation at the Ciudad del Futbol in Madrid 🇪🇸 Topics: ✔️ Future of performance training & rehab ✔️ A functional approach of hamstring & hip adductor injuries @rfef @FormacionRFEF
👨🏻🎓👩🎓🏋🏻♂️ 'MÁSTER DE RENDIMIENTO Y REEDUCACIÓN FUNCIONAL DEPORTIVA EN EL FÚTBOL' 🙋🏻♂️ Bram Swinnen (@Int_Performance) ✅ The future of performance training 🗓 Hoy ⌚️ 9 h 📍 Ciudad del Fútbol #FormaciónRFEF
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