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Athletic Solutions

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Athletic Solutions

💻Remote coaching
📈I help improving performance/ return to sport
📜MSc. Physiotherapy - Sport&Orthopaedics
🏠Zürich
🏋️‍♂️🏐🏂Sport is my passion

Trenujesz ale nie osiągasz zamierzonych wyników? Trening wiąże się dla Ciebie z bólem? Chcesz stać się lepszym sportowcem, ale nie wiesz jak? Twój trening odbywa się w atmosferze chaosu i nie wiesz jak go usystematyzować? Masz problem z techniką wykonywanych ćwiczeń i nie wiesz jak dojść do pełnej sprawności? A może po prostu chcesz zacząć swoją przygodę z ruchem i nie wiesz od czego, gdzie i w jaki sposób zacząć? W każdym z wymienionych przypadków świetnie trafiłeś! Właśnie w tym pomaga Body Development Institute. Sprawiamy, że nasi podopieczni trenują w sposób efektywny i pozbawiony bólu, zyskując sprawność na najwyższym poziomie!

21/10/2025

If you don’t train your adductors, this is a friendly reminder that you should.

If you don’t know how to train them — now you know.

And if you’re looking for some new ways to challenge them even more, then you don’t have to look anymore.

They’re set in order according to difficulty so you can check what level you’re on. Try them and find your 10s max weight for the isometric hold (loaded) — share your record in the comments 💬

Training should challenge you — but also meet you where you are. If you want to experience scalable progress and smart, creative programming, that’s exactly what we do in our online systems.

👉 Check the link in bio to learn more.
👉 Save this post for your next training

Cooenhagen adduction | izometric volleyball

14/10/2025

October is a magic time in sport — for some, it marks the beginning of the new season, for others, the off-season, and for a few, it means a complete change of discipline.

What connects all of you is the same thing — the need for preparation before what’s coming next.

Let’s break it down 👇

1️⃣ Season just started
You’ve got 4, 6, maybe even 9 months of challenges ahead. The work you put in now will decide how well your body will handle them.

Keep your gym sessions intensive, but limit the volume.
Target minor injuries with frequent, low-dose accessory work and choose methods that don’t interfere with your training load.

2️⃣ Off-season phase
If your season starts in a few months, this is the best time to start preparing — and I’m personally in this group right now.
Here’s what you can gain if you start early:
✅ Focus on hypertrophy to a level that’s impossible closer to the season.
✅ Build maximal strength with higher volumes.
✅ Fix minor injuries that held you back.
✅ Profit from fewer interfering factors thanks to less sport-specific activity.
All of that means building a solid base that supports your performance and reduces injury risk — so you stay in the game longer.

3️⃣ Transition phase (sport exchange)
This one is the most challenging.
Maybe you’ve moved from the sand to the indoor court, or from cycling to weightlifting.
Maybe you’re switching from amateur to pro level.

Even if the sports seem alike, each change means new loads and movement patterns — and your body needs to adapt. Reshape your body’s qualities before jumping into new demands.

➡️ If you suffer from an injury and want to return to sport, check my AS RTS System — it helps you bridge the gap between recovery and full performance.
➡️ If you’re aiming to perform better and stay injury-free, my Performance & Injury Prevention System (PIP) will help you build the base you need.

Both are available online, so wherever you are in your season — we can start now.
📩 DM me or check the link in bio for details.

Sport performance | Injury prevention

06/10/2025

You’ve torn your ACL, had the surgery, and you’re ready to start your rehab — to work hard, improve every day, and get back to your sport.

Your nervous system though has other plans. Instead of firing up your quads, it feels like your brain just can’t connect with them. Every attempt to tense the muscle only activates everything around it… except the one you actually need.

This, my friend, is AMI – arthrogenic muscle inhibition. It’s a common problem after traumatic joint injuries.

👉 AMI makes it difficult to “switch on” your muscle, which leads to weakness, atrophy, and slower progress.
Sounds bad? It is — but here’s the good news: there are ways to fight back.

Early phase (up to ~4 weeks post-injury):
• 🟢 Electrical stimulation (NMES or TENS)
• 🟢 Focal cooling before exercise to activate the quad
• 🟢 Cross-eccentric training on the uninjured leg
• 🟢 BFR (blood flow restriction) to reduce exercise demands

Subacute phase (mid rehab):
• 🔵 Eccentric training for the injured leg
• 🔵 Vibration therapy
• 🔵 Antagonist fatigue

Emerging methods worth using in practice:
• 🔸 Neurocognitive training
• 🔸 Motor (re)learning & imagery
• 🔸 Attention focus training
• 🔸 Visual occlusion

What you’ll notice is the wide range of methods. And truth is — what works varies from person to person.

Pick the tools you have access to and monitor the effects. That’s the game.

ACL | Torn ACL

25/09/2025

Rehabilitation of patellar tendinopathy is mainly about reducing pain during sport by improving the tendon’s tolerance to load. It’s a fine balance between applying enough stress to enforce adaptation and giving the body time to recover. 📈

To manage this process well, you need to be aware of the load your tendon and entire body is experiencing. That’s why monitoring the right factors is crucial if you want to avoid setbacks:

1. Subjective well-being & function questionnaires
The VISA-P questionnaire is a solid standard for monitoring outcomes. But even a simple check-in on your well-being and symptoms after training can give you valuable insights.

2. Dynamic testing exercises
Regularly performing drop jumps, long jumps, or squat jumps can indicate your current load tolerance and help you avoid overloading the tendon.

3. Landing mechanics
Leaning forward and “stiff” landings increase patellar tendon load. By checking this regularly, you can track motor function and target better landing technique.

4. Sleep
Sleep can correlate (and if it does then strongly) with tendon symptoms. Monitoring how many hours you get is non-negotiable.

5. Changes in training environment
New exercises, different shoes, or a new surface can all flare up the tendon. Whenever you face new training conditions, be extra cautious.

⚠️ Remember: tendon response to training is delayed by 24–48h. If you want to understand the effect of your interventions, always look in that timeframe. 💪🏽

Injury | Get back to sport

20/09/2025

Too often I see rehab programs that look exactly the same from start to finish.
👉 Same banded external rotation.
👉 Same weights.
👉 Same patterns.

There’s no progression. No creativity. No variability. No link to the real demands of your sport. 🏐

Rehab is not about repeating the same exercise endlessly or using - it’s about exploring movement again, building load tolerance in different positions, moving forward step by step by matching the speed, chaos, and demands you’ll face on the court, field, or platform. ⛹️‍♂️

That’s why in AS RTS system, each week we add new layers: from mobility and stability work, to strength and control, all the way to speed, power, anticipation and sport-specific drills.

The shoulder is the most mobile joint in the body - and that mobility requires a suitable approach. Progression and variability let us restore the full potential of this joint. 📈

The shoulder during a spike can reach 7,3 revolutions per second. This is enough to say why training on the band with low speed is not even close to reach this kind of load.

👉 Save this post if you’re rehabbing your shoulder.
👉 Follow this profile if you want to return to sport.

Rehab | Physio Zurich

12/09/2025

Drop & Catch drills are rapid movements where you catch a ball or dumbbell with a sudden stop. This trains your muscles and nervous system to react quickly, making them a powerful tool for both performance and injury prevention. 💪🏽

👉 What they improve:
• Muscular coordination (activation timing)
• Proprioception
• Anticipatory Postural Adjustments (check my past post on APA’s)
• Dynamic joint stability
• Muscle strength

Because of the speed levels involved, they prepare your body for the demands of sport. That’s why they fit perfectly in the general preparation phase or as part of injury prevention.

But there’s more - they’re also great in Return to Sport. In the dynamic phase of rehab, drop & catch drills bridge the gap between controlled gym work and high-speed, sport-specific actions.📈

I use them widely with volleyball players, Olympic weightlifters, handball, basketball, tennis and squash athletes - mainly in overhead sports. The biggest advantage is their variability. You can adapt these drills to fit the specific demands of your sport.

👉 Save this post for your next training session
👉 Follow for more tips on RTS, performance, and injury prevention

Shoulders injury | Shoulders volleyball

08/09/2025

Classic rehab for patellar tendon tendinopathy (jumper’s knee) often stays in the world of low velocities.

We load the tendon with eccentric, isometric and HSRT exercises, but it’s easy to forget the bigger picture: why are we actually doing this? 🎯

Are we training just to reduce pain — where any sign of discomfort is seen as failure? Are we only trying to improve tendon properties or address the strength deficits typical in tendinopathy? Or should we look at the real goal of sports rehab: getting athletes back to sport? 🏃🏻

Too often, the end goal is missing. What’s the point of 12 weeks of low-velocity exercises if the very next step is jumping, which puts forces many times greater on the tendon?

That’s why my approach is always to bridge the gap between slow and fast work — allowing for some discomfort along the way. Adaptation requires stress, and nothing prepares you for jumping better than actually jumping. Especially when research shows that no single rehab method is superior, and that an individualized approach is needed. 📕

👉 Don’t lock yourself into one method.
👉 Add sport-specific, high-velocity movements (within pain limits).
👉 Manage load and allow more recovery time — jumper’s knee needs it.
👉 Stay patient and remember the real target: return to sport, not just pain relief.  💥 Follow for more on bridging rehab and real sport demands.
🏐 Check my bio if you need a system that takes you from rehab back to competition.

Performance | Get back to sport

01/09/2025

This warm-up will get you ready for the demands of the clean. 🏋️

In the first part, we focus on mobility to open up your hips, ankles, and thoracic spine, plus motor control in the deep squat position - exactly what you’ll need when receiving the bar.

💡 Like this warm-up? Save it for later and follow this profile so you don’t miss Part 2 - where we’ll prepare your knees for heavy lifts, build explosiveness, and warm up with the bar.

Clean warm up | Weightlifting warm-up

27/08/2025

You’ve probably seen it a hundred times on Instagram: “Do this terminal stance with band to fix your knee pain” or “Try this stretch and your back issues will be gone.” ✌️

They sound good. Simple solution, quick result. My problem with that, is they don’t include a person’s context at all.

Pain and injuries are rarely that simple. They are influenced by many factors - the structure of your body, how you load it, your training history, recovery, lifestyle, even your mindset. 🧘

Doctors, physios and coaches spent countless of hours on polishing their diagnostic skills because that let them be specific in their actions. Expecting that one single exercise will fix all of that is misleading at best and can extend the rime of your recovery. 📉

What I propose as an alternative then? Sometimes what you need is not a magic exercise but simply more sleep. Or less processed food. Or to look at your training plan and start monitoring the workload.
What I mean is to look for a systemic solution in order to get rid of the patterns that hold you back. It takes longer than performing an exercise but the effects stay with you for life and they are a good foundation for building your own system that will help you grow as an athlete.

If you need help in building your own system then check out my bio nd follow this profile for more tips on how return to sport, performance and injury prevention.

👉 Save this post if you want a reminder to stay critical of shortcuts.
👉 Follow this profile for content that goes deeper than quick fixes.
👉 Check my bio if you need your athletic solution

Personal trainer | rehab

25/08/2025

I’m not surprised why weightlifting elements or even full lifts are so popular among beach and indoor volleyball players. Full palete of benefits that come from these lifts such as: power production, speed, strength, mobility and RFD enhancement are making them a perfect choice for off and in season tools in improving performance and preventing injuries. 🏋️

Here are my favourite 3 that I see the most beneficial for a volleyball player:

1. Hang power clean - good ratio strength to speed, easier technical requirements than full version of the lift so you can focus on adding up weight, if you hit the floor with your feet strong enough then it looks badass 🦵

2. Hang sn**ch pull - easy to perform even with loads of weight, you can do it one rep after another to master the timing, low impact on your knees as there is no catching phase 🏐

3. Trap bar DL with bands - bands help you push the max out from concentric phase, great choice for fast eccentrics, the lowest technical requirements and highest loading possibilities ✌️

What are your favourite lifts for volleyball performance?

Volleyball | volleyball gym training

19/08/2025

Patellar Chondromalacia
A scary-sounding diagnosis where the cartilage of your kneecap shows visible lesions, often linked to anterior knee pain. 🦵

But does finding it on an MRI automatically mean your knee pain, function, and stiffness will get worse?

Not necessarily.
Here’s what the research tells us:

1. MRI findings don’t always match your symptoms
If your MRI looks bad but your symptoms are mild, there’s a good chance you’re in an early stage and could respond well to conservative treatment. 📈

2. Early and advanced stages can look similar on MRI
The longer you’ve had it, the higher the chance of developing knee pain so if you have this diagnosis, act quickly and start physiotherapy. 🦵

3. MRI alone isn’t a reliable predictor
It can’t tell us for sure how your symptoms will progress and what kind of treatment do you need. For the full diagnosis a physical examination must be performed. 🩺

The takeaway:
• If you have knee pain and MRI shows patellar cartilage damage – treat the symptoms, strengthen your muscles, and return to activity with progressive loading.
• If you have no pain but MRI shows chondromalacia – keep it in mind when planning your training, but don’t get too attached to the label.

Injury prevention | getting back to sport

12/08/2025

There can be many reasons why your rehab takes longer than it should - starting with structural issues, where your body is simply not ready for the challenges of your sport, moving through personal circumstances (lack of time, work, relationships) that don’t support your comeback, and ending with psychological readiness to step back onto the field. 🦵

That’s why answering the question “Why am I still not ready to return to sport?” is not so simple.

Here’s a list of possible reasons:
1. Your rehab lacked progressive loading 🏋️
The load in your rehab should challenge your body in a similar way to the sport you play. Ground reaction forces impacting your knee during a jump can reach up to 8 times your body weight - so a squat with 60 kg won’t prepare you for that.

2. You didn’t include sport-specific movements 🏃🏻
There’s no way to come back to sport without reintroducing the movement patterns it requires. Your rehab should gradually progress to more complex, sport-like tasks. Simple, one-plane moves, weightlifting, and stretching are not enough.

3. Your body is ready, but your mind is not 🧘Psychological readiness for RTS is just as important as the physical side. If you still consider part of your body “broken” or weaker, you’ll never fully trust it to perform. Mental preparation is physiological part of the recovery process.

4. You didn’t have a plan and clear goals 🎯
You need to know exactly where you’re heading and how you’ll get there. Track your progress (even with simple data like reps, sets, weight, time, or distance) and set realistic, measurable goals with clear deadlines.

Do you think one of these could be the reason you’re still not there? Book a free 15-minute consultation to discuss it.

Follow this profile for more on returning to sport after injury, preventing injuries, and enhancing your performance.

Injury recovery | training online

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