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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!

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

08/08/2025

Long story short a good training, gym, diet or rehab system contains time for recovery. Working hard is important but when you rest - then you progress. 🧘

Knowing that it seems so obvious that in case of each training plan the rest requires same amount of attention as the exercises you do or how much load you should take.

But how can you trust yourself the rest you take is the needed one? That it’s not another sign of giving and your lazy side just gained another win? Here is my way how to handle it:
✔️ Build a monitoring system around your training - note what you do during the week (we gonna call it weekly workload). That way, you can honestly say whether it’s been a tough week or if you’re just low on motivation today.
✔️ Collect simple data - Minutes trained, Kilometers run or biked, Weight lifted, Sets and reps, Hours of sleep, Type and amount of food consumed Use basic metrics
✔️Use scales like RPE (Rate of Perceived Exertion) or RIR (Reps In Reserve) to rate difficulty. Track HRV or resting HR to see what’s the impact of your training on your nervous system.
✔️ Trust the system you’ve build - If you’ve been consistent, honest, and following the plan, you’ll learn to trust yourself. Deep down, you’ll know if it’s a day for rest or a day to work hard. Rest isn’t a break from the plan - it’s part of the plan.
✔️ Be flexible - doing 50% of the workout is still a win if the alternative was doing nothing. The same goes for recovery - 6h of sleep is still better than 5. Learn how to optimise your training and recovery so it’s first of all doable and secondly effective.

If what I say sounds familiar but you have no clue how to implement it or if it is all new and you want to know more then follow this profile for more content on building effective system around your training and rehab. 📈

Personal trainer online | Volleyball gym

05/08/2025

If you’re looking for a recipe for success in the return to sport process, here are 4 things I found crucial in all the athletes I’ve worked with:
1. They clearly defined what was their issue.
2. They had a measurable, specific and realistic goal that was time-bound.
3. The sport was an integral part of their life.
4. They respected the physiological limitations and followed the protocol of the treatment.

Of course, every successful comeback has more layers behind it but these four things helped them build a system that carried them all the way to the finish line. 🚴🏽

What was crucial in your return to sport?

Share your insight in the comments. I’d like to hear your story.

Injury prevention | come back to sport

01/08/2025

Injury prevention programs (IPPs) are set of exercises that we use either off- or in-season, usually as a separate block or part of the warm-up. Basically it’s everything that you do outside of your sport in order to stay injury-free. 🏋️

Most moderate and high-quality studies agree: IPPs are effective at reducing injuries including ACL ruptures, ankle sprains, hamstring strains, shoulder pain, and more. The interesting part is there is no specific program that does it best.

So how should an effective IPP look like?

🔸 Injury risk is highest at lower levels of competition – where athletes are less exposed to game-like movement. If you train your sport just twice a week adding som sport-specific movements can improve your resilience.

On the other hand sport-specific programmes are not more effective than the general ones, so being specific in the gym room doesn’t always make sense. 🎯

However, there are best exercises to prevent certain kind of injuries like Nordic Hamstrings Curl for hamstrings strains - so if your sport has high risk of specific injury it’s worth including them.

A good program should include mix of: plyometric, balance, resistance, agility and/or flexibility exercises. This way your body is prepared for the challenges of the sport you do.

And finally - injury risk is highest in the first 4 weeks of the season. And that’s why it is so important to work on the conditioning during the off-season - to jump into the season already prepared.

So tell me, do you follow an IPP?
And if yes, when do you start it before the season?

Season preparation | Injury protection

28/07/2025

The belief that ACL reconstruction is the only way back to sport is being questioned more and more in the research world. 📕

A recent study shows that return to sport rates are comparable between those who undergo reconstruction and those who complete structured rehab alone.

Does it mean from now on everybody should treat their raptured ACL just with rehab? Not at all but it shows us a new perspective on a topic that’s dominated with one option. 🦵

Why is it so important to succeed in RTS? Because not returning to sport leads to lower long-term quality of life and in many cases an inactive lifestyle - which can lead to numeorous health issues. Putting both options on the table as realistic paths to success can be the motivation that helps someone commit to making a comeback.

That’s why giving patients realistic and complete options might change everything – including their mindset, confidence, and eventual success. 🧘‍♂️

Yes, there are cases where surgery is necessary.
Yes, in pro sport it may still be the best option.
But there might be more than one way - and that’s something worth considering.

What do you think about this? Is it a step forward or just wishful thinking? Let’s talk in the comments. 🤝

ACL | ACL Rehab

23/07/2025

APAs - your body’s invisible preparation system.

Before you move, your body already plans corrections to this movement basing on available information.
That’s thanks to Anticipatory Postural Adjustments (APAs) – a system that gets activated in 200–300 ms before the movement even begins. 🧠

These corrections travel together with an instruction to move a certain part of your body and are an integral part of each movement.

It happens when:
📌 You kick a ball and your stance leg catches balance before the swing.
📌 You cut sharply on the field and trunk adjusts to stabilise the shift.
📌 You want to hit a ball but it’s a windy day.

Here’s why that matters:
→ The accuracy of the movements are higher with better APA’s,
→ Higher adaptability to the unexpected circumstances which in sport are a regular thing,
→ Trunk position, especially in fast changes of direction, plays a massive role in injury risk,
→ Athletes with better APA responses show smoother and safer transitions.

Key points are:
1. You can train APA’s
2. With fatigue APA’s are slower so the injury risk increases.
3. Use: Reactive drills, perturbations, multi-focus tasks, training under fatigue.
4. Train reacting with the environment you’re in.
5. Leave some space for exploration and mistakes in your exercises.

Train to anticipate – not just react.

If you want to know how to use this knowledge in training or you already use it - let me know in the comments section. 🙌

APAs | Personal trainer Zurich

18/07/2025

Isometric exercises are almost always a safe option after an injury - a great way to build joint stiffness, achieve high muscle recruitment, and support recovery since the energy cost and joint impact are relatively low. 🦵

There are two types of isometrics, and it would be a shame not to use both in your plan. Yielding fits better with eccentric work, while overcoming pairs well with concentric. You can include them in supersets, as part of a PAP method, or just separately in higher volumes - it’s up to you. ⚙️

Nonetheless, isometrics are my go-to exercise type during the accumulation phase of athletic preparation, in the first stages of most rehab plans, and one of my favorite ways to target weaknesses in specific positions or angles.

Let me know - what’s your favorite (or the toughest) isometric exercise in your training? ⬇️

Isometric training | Iso rehabilitation

15/07/2025

As physiotherapist I see people taking action. Their choices are good - but the problem is they are not regular. There is no habit in their sporty lifestyle - just chaos and bunch of good intentions. 🚶🏻

1. To organise this chaos first what you need is a structure. You need to see what are the patterns that you follow and if your sporty lifestyle choices are an effect of consistent work or just an exception from generally poor life hygine. ⭕️

2. Second what you need is to adjust the system you follow to your circumstances. There is no point in going into extremes. Nobody can follow all the strict rules without neglecting the others. Go for a sweat spot - not perfection. 🧘‍♀️

3. All or nothing approach doesn’t work here. Everyday we make these choices for the better tomorrow and one day of worse performance doesn’t mean you need to abandon all the strategy. Just strust the process and start again and aigain. 🎯

4. Be realistic and set up the goals that matter for you. This will help you to first of all stick to it and then gain loads of satisfaction once you see you’re getting closer to your benchmarks. 📝

If you need help with building up a system that works in harmony with those rules reach me out in a DM.

Yes, but | Persistance

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