@Int_Performance profile picture
Bram Swinnen @Int_Performance

High performance coach @krcgenkofficial | Author of ‘StrengthTraining for Soccer’ (Routledge) | Consultant | Lecturer

Joined May 2012
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  • Followers 6,108
163 Photos and videos
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
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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
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💡 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
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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 📲
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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:
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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)
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🏋️‍♂️ 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.
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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
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🎥💥 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
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🌟 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
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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/preventi…
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‼️ 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
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🇨🇭Performance & Rehab course💥⚡️ Topics: ✔️ Velocity-based training ✔️ Horizontal force production ✔️ Planning & periodization ✔️ Sport- & Rehab-specific brain training ✔️ Biomechanics & Exercise selection ✔️ Prehab & Activation ✔️ Plyometrics & Ballistics
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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)
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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
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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)
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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
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Full house @nsca conference in Munich! Proud to be a speaker for the @NSCA - worldwide the leading association of top strength and conditioning professionals
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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.
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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
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