Bram Swinnen

Groin injury prevention & rehab requires integrating biomechanics, neuromuscular and neurocognitive control ✔️ Adductor plyometrics ✔️ ECC adductor strength ✔️ Posterior pelvic tilt control ✔️ Anterior oblique sling ✔️ Neurocognitive, game-embedded drills ✔️ Dynamic flexibility

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 info@integratedperformancetraining.com

🇨🇭Performance & Rehab course💥⚡️ Topics: ✔️ Velocity-based training ✔️ Horizontal force production ✔️ Planning & periodization ✔️ Sport- & Rehab-specific brain training ✔️ Biomechanics & Exercise selection ✔️ Prehab & Activation ✔️ Plyometrics & Ballistics

@lahti_johan 2/2 Some studies indicate performance gains after plyos are especially attributed to changes in the mechanical properties, others focus on impact of neural strategy on stiffness. Wu is a good example of this. Isolating pre-activation, other studies like Chimera is better example.

@Int_Performance Hey Bram! Did i miss something or didnt wu 2010 study electromechanical delay and not pre activity? Or is that what you meant?

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)

@lahti_johan 1/2 Limited amount of characters on X. The neurophysiological‐biomechanical response of potentiation includes pre-activation, mechanical delay, preferential FT muscle fibers recruitment to a high‐speed small amplitude pre‐stretch.

@SloTurn This are great drills for youth athletes. I apply it in cluster sets: 5s jumping with 15-20s rest interval.

@Int_Performance is this suitable for 12years old child? If so,how many raps should we do?

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

@PatCeulemans @EuroBasketWomen @BenoDeno @CedricWarlop @TheBelgianCats Goed gedaan Patje! 💪🏻👊🏻

What a great ⁦@EuroBasketWomen⁩ with our media team and ⁦@BenoDeno⁩ and ⁦@CedricWarlop⁩ ! Thanks and congratulations ⁦@TheBelgianCats⁩. #Basketballbelgium #EurobasketWomen23🏀🇧🇪❤️

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)