Bram Swinnen

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

[Bram Swinnen @Int_Performance]

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

[Bram Swinnen @Int_Performance]

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

[Bram Swinnen @Int_Performance]

💡 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

[Bram Swinnen @Int_Performance]

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 📲

[Bram Swinnen @Int_Performance]

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:

[Bram Swinnen @Int_Performance]

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)

[Bram Swinnen @Int_Performance]

🏋️‍♂️ 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.

[Bram Swinnen @Int_Performance]

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

[Bram Swinnen @Int_Performance]

🎥💥 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

[Bram Swinnen @Int_Performance]

🌟 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

[Football Medicine & Performance Practitioners @FMPA_Official]

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: https://t.co/NDObwrxHKZ

[Bram Swinnen @Int_Performance]

‼️ 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 [email protected]

[Bram Swinnen @Int_Performance]

🇨🇭Performance & Rehab course💥⚡️

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

[Bram Swinnen @Int_Performance]

@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.

[Bram Swinnen @Int_Performance]

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)

[Bram Swinnen @Int_Performance]

@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.

[Bram Swinnen @Int_Performance]

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

[Bram Swinnen @Int_Performance]

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

[Bram Swinnen @Int_Performance]

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

[Bram Swinnen @Int_Performance]

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)