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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!

10/12/2025

Your performance is not the same every day. Fatigue, stress, recovery — all of that changes your readiness and affects the load needed to achieve a desired intensity.

💡 That’s where VBT (Velocity-Based Training) comes in.
It helps you define the real intensity of your training — in real time — so you can stay specific to your goal, avoid unnecessary fatigue, and build performance that truly transfers to sport.

📊 Precision, feedback, and individualisation — that’s what separates good training from great training, a chaos from a system.

If you want to incorporate this and many more into your athletic development, check how I use Performance & Injury Prevention Systems to make your training more effective — link in BIO.

Velocity based training | Sport system

03/12/2025

Once you’re done with the protective phase of your ACLR rehab — you’ve got your full extension back, the swelling under control, and your knee feels stable — it’s time for the next big milestone in your RTS journey: returning to jumps.

Here’s how to move smoothly from something as simple as a squat to something as complex as a single-leg triple jump 👇

1️⃣ Build the strength
First things first — if your squat doesn’t look good or you’re not lifting heavy yet, you’re not ready to jump.
During plyometrics, your body experiences very high loads, so the strength work you do beforehand is crucial for the adaptation to this task.

2️⃣ Deficit testing
Before you start jumping, make sure your leg is ready.
Test both sides using:
• Double & single-leg squats
• Single-leg leg press
• Heel raises
• Hamstring bridges
If possible, get an isokinetic test to objectively check your strength ratios.

3️⃣ Bridging phase
Don’t go from simple strength workout straight to jumps. Gradually expose your knee to higher loads.
Start with skips in the water, flywheel training, or low-level, extensive plyos before you leave the ground.

4️⃣ Landing before jumping
Learn to land first.
Landing from a 60 cm box puts no more strain on your ACL than walking uphill — but it trains your control and coordination effectively and builds impact capacity of your tissues.

5️⃣ Double-leg before single-leg
Master bilateral plyos before you go unilateral.
Your knee (and your brain) needs to rebuild symmetrical movement first.

6️⃣ Extensive before intensive plyos
Start with low-impact, high-volume work.
Extensive plyos prepare your nervous system and tissues for the stress of more explosive movements.

🎯 If this topic interests you, follow this account for more ACL and RTS insights.

💬 If you’d like to see specific exercise examples for each point, let me know in the comments — I might prepare a reel showing exactly how to do it.

Injury protection | Get back to sport

13/11/2025

Answer honestly to yourself — how much time have you really lost because of injuries? Tournaments, competitions, trainings where you fought with pain instead of enjoying your sport…
All of that is worth much more than you think.

It’s not just the missed matches — it’s the joy you lose, the hours spent on ineffective methods, and the frustration of staying home when you should be out there doing what you love.

That’s why I suggest you take this seriously:
👉 If you’re experiencing minor injuries — take care of them today.
👉 If you feel fine — there will never be a better moment to start supporting your sport with proper gym work.
👉 If you’re coming back after an injury — a solid system is a must to return for good, not temporarily.

💬 In my BIO you’ll find how I help athletes build systems that bring them back to sport and keep them in their best shape for years.

Injury prevention | Sport performance

02/11/2025

Imagine this: you come to the gym, your first exercise is squats — and for once, you already know what to do for the warm-up.

You go through the set, and suddenly your muscles are warm, your joints are mobile, you’re focused, and your mood’s on point.

Because you’ve just done those mobility accessories every coach talks about…the same ones you usually promise yourself to do after the workout (and never do 😅).

Life is beautiful — and the best part? It only took 15 minutes ⏱️

🔥 Save this reel and follow this profile — make your sport life better.

Squats warm-up | Gym personal

28/10/2025

An eternal truth of my profession is simple:
👉 it’s easier to prevent than to treat.

And my personal experience keeps proving those words. Acting before the injury — being aware of the risks — gives you an advantage that can save you weeks or even months of hard rehab.

Here are 5 factors that make injuries more likely 👇

1️⃣ Change of conditions
Switching from sand to a hard surface, starting a game under the sun and ending it in rain, changing your shoes, ball, racket, or even the rules — all of that changes how your body is loaded.
Always consider such shifts as additional stress your body needs to adapt to.

2️⃣ Sudden increase in workload
Your body is incredible at adapting — but some structures need more time.
If the increase comes too fast, you might cross the line and end up with overload injuries or even ruptures.

3️⃣ High psychological and cognitive load
Your brain works like a processor .
If it’s already busy solving your life’s problems during the game, there’s less capacity left to keep you safe.
Low focus, stress, or intrusive thoughts are real loads for your nervous system which means less control, lower cognitive capabilities, higher injury risk.

4️⃣ Lack of monitoring
If you don’t track your daily readiness or overall workload, you’re walking a straight line toward injury 🚧.
Even basic monitoring can make a huge difference in preventing overload.

5️⃣ Existing injuries
If you got something already injured, your body compensates by overloading other parts of the chain — and that rarely ends well.
I think that point speaks for itself.

⚙️If you want to invest in durability and give your max — check out my two systems:
PIP (Performance & Injury Prevention) — to build resilience before injuries happen
RTS (Return To Sport) — to come back stronger and smarter after an injury

Injury prevention | Volleyball athlete

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

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