Athletic Performance Training

Throughout my football career, I learned that performance isn’t just about how hard you train—it’s also about how well you recover. Whether you're on the pitch, in the boardroom, or building something of your own, the same rule applies: "You can’t pour from an empty cup." Rest and recovery aren't signs of weakness—they're signs of wisdom. It’s in those moments of pause that your body and mind regenerate, that clarity returns, and that you're able to show up stronger and more focused for what really matters. We live in a world that often glorifies being “always on.” But I’ve seen firsthand that sustainable success comes from balance. High performers—athletes, leaders, creatives—understand the power of rest as part of their routine, not apart from it. Some periods can be very intense, but managing your work and rest can help you extract the top performance possible. Even if some things may be feel urgent, sometimes you have to create your pause moments, and then attack the task with full focus and energy. Motivation and intention are such important factors of success, and the right rest can keep your motivation at a high level resulting in better focus, better effort and better success!

Rarely do I miss an opportunity to apply techniques from work to things I enjoy doing in my free time. Often that thing is cycling, the greatest sport in the world. But when autumn comes around and the streets turn cold and dark, I prefer the iron of the weight room over the carbon of the road. A technical sport like Olympic weightlifting is of course best mastered with the guidance of an experienced coach. To the less fortunate or ambitious, video analysis may help hone skills and track progress. Various apps offer basic video tools, but I’ve yet to find one that provides the data I am truly interested in: ground reaction forces (GRFs), forces applied to the barbell, accurate kinematics, and mechanical power output. That is why I developed my own weightlifting video analyzer. The demo below is the result of several techniques from work combined: AI & computer vision (Raidyn), state-input estimation & multibody dynamics (KU Leuven Mecha(tro)nic System Dynamics (LMSD)), and biomechanical impact modelling (Classified Cycling). At the core is a flexible multibody model of the barbell that feeds into a combined state-input-parameter estimator to infer the forces applied to the bar. With accurate barbell forces, GRFs can be estimated  with higher precision than methods based solely on accelerations derived from video. In addition, the model unlocks a virtually unlimited supply of synthetic training data for the AI model, ensuring robust segmentation of barbell motion and deformation. Initially I cast myself as the hero of the demo, but I soon realized that a video starring the Pogačar of weightlifting would make for a more spectacular analysis. Enter Bulgarian Karlos Nasar, 20 years of age at this year’s European Championships in Moldova, lifting a record-breaking 229 kg overhead. Running my analyzer on Nasar’s low-resolution YouTube video allowed me to test its performance on a subject it hadn’t seen before in training, with frame rate and resolution far below what I use in my own sessions – and yet the algorithms didn’t miss a beat. Sure, it helps that weightlifting consists of only two precisely defined movement patterns, but I was still pleasantly surprised. The demo below is just the start. Belgium’s cold season still has a way to go and I’ve got plenty of ideas to improve and expand the algorithms. Next up: joint and muscle force estimation. 

Integrated brain training is a real game-changer for ACL rehab. 🤔 In sports, athletes perform in dynamic, unpredictable settings, making split-second decisions while executing complex movements. That's a far cry from the controlled environment of typical rehab sessions. 💡 Rehab focuses on task-oriented exercises and internal feedback, but it might be missing the mark. From recent research it even seems that classic rehabilitation induces as much, if not more, of the neuroplasticity than the injury itself, increasing the risk of re-injury (Grooms, in press).   🏋️♀️ There’s a need for an implicit and dual-task approach in ACL rehab, starting from the early stages. The video highlights the integration of this approach into ACL rehab.   🔴 SL squat right leg; Pass left; Count -1.  🟢 Step-up right leg; Pass left; Count +1.  🟣 SL RDL right leg; Count -2.  🔵 SL squat left; Header.  🟡 Step-up left leg; Header; Count +2.  🩵 SL RDL left leg.   1️⃣ Neuromuscular deficits and muscle weakness occur at different central nervous system levels (Cortical, subcortical and spinal level) in ACL patients (Tayfur 2020, Bodkin 2019). These deficits in central activation are linked to poor recuperation of quadriceps activation and strength (Criss 2023). These neural deficits not only prevent effective strengthening, but also contribute to secondary injury risk (Capin 2016). Impaired strength and central nervous system excitability persist for months to years after ACL surgery, suggesting the need for integrated brain training during the early stages of ACL rehab (Kuenze 2015). Traditional concentric exercises cannot overcome the inhibited cortical drive to the muscle and therefore fails to adequately activate muscles and restore neuromuscular control (Lepley 2015).     2️⃣ There's a link between how our brains work and the risk of ACL injuries. Brain activity related to visual, proprioceptive and attentional integration are crucial factors in rehab and prevention of ACL injury (Grooms 2022). Interestingly, athletes with high-risk landing biomechanics following ACL rehab exhibit a brain activation pattern shifted toward increased visual-proprioceptive and spatial processing to organize movement. However, this heightened reliance on attentional and sensory processing for movement coordination might compromise their ability to effectively maintain neuromuscular control in high-pressure sports situations involving opponents or the ball (common scenarios for ACL injuries) (Villa 2020) The current task-oriented rehab methods might actually reinforce these less effective brain activation patterns rather than fixing them. It is paramount to design rehab programs that challenge both the body and the brain, simulating the unpredictable situations athletes face during games. By integrating tasks that require perception, quick decision-making and neuromuscular control, we are able to retrain the brain and reduce the risk of injuries (Chaaban 2023, Grooms 2017). #acl

🦵 ACL Post-Op Rehabilitation Roadmap From Surgery → Strength → Safe Return to Sport Postoperative rehab after ACL reconstruction isn’t just about healing — it’s about restoring strength, confidence, and performance while minimizing reinjury risk. Recovery typically takes 9–12 months and follows a phased, criterion-based progression, not just time alone.👇 🔹 Phase 1: Early Protection (Weeks 0–6) 🎯 Goals: ✅ Reduce pain & swelling ✅ Restore knee ROM ✅ Rebuild quadriceps strength 📌 Targets: • Quad strength ≥ 60% LSI • NMES to improve activation • Gradual Open Kinetic Chain (after surgeon clearance) 💡 Focus: Control inflammation + wake up the quad 🔹 Phase 2: Intermediate (Weeks 7–9) (Enter only if early goals achieved) 🎯 Criteria to start: • ROM 0°–115° • Effusion ≤ 1+ • Normal gait 📌 Goals: • Full symmetrical ROM • Quad strength ≥ 70% LSI • Balance & neuromuscular training • Begin aerobic conditioning 💡 Focus: Stability + movement quality 🔹 Phase 3: Late Strength (Weeks 10–16) 🎯 Progressions: • Start running • Landing mechanics training • Gym-based strengthening 📌 Targets: • Quad strength ≥ 80% LSI 💡 Focus: Strength + controlled impact 🔹 Phase 4: Transitional (Months 4–6) 🎯 Introduce: • Jumping • Sprinting • Deceleration • Agility drills 📌 Targets: • Strength + hop tests ≥ 85% LSI 💡 Focus: Power + sport movement prep 🔹 Phase 5: Return to Sport (Months 6–12) 🎯 Sport-specific conditioning & drills 📌 Clearance criteria: ✅ No pain or swelling ✅ Quad + hop tests ≥ 90% LSI ✅ Psychological readiness (confidence & low fear) 💡 Focus: Performance + safety 📃 Key Takeaway 🚫 Don’t rush timelines ✔️ Follow criteria-based milestones Because: Strength + symmetry + confidence = lower reinjury risk

For years, ice baths were the badge of hard work. The photo of an athlete sitting in a barrel of ice looked like proof of discipline. But the science that built that ritual is starting to crumble. A meta-analysis in Sports Medicine (2024) showed that cold-water immersion does help reduce soreness in the first 24 hours after intense training, yet it also seems to blunt muscle protein synthesis and long-term strength adaptation. Cooling dampens inflammation, but inflammation is part of how muscles learn to rebuild. In endurance sports, some teams now schedule cold exposure only during congested competition phases where short-term recovery matters more than long-term adaptation. But in hypertrophy or strength blocks, the same method could reduce gains. A 2025 study in the Journal of Applied Physiology found lower mitochondrial and muscle growth responses in athletes who used ice baths after every session compared to those who recovered passively. There is also an emerging neural story. Cold immersion alters sympathetic tone and dopamine levels. Some athletes describe feeling sharper and calmer afterward, while others experience disrupted sleep and lingering fatigue when exposure is excessive. Recovery, it seems, depends on the individual’s nervous system balance, not just water temperature. In my own practice, I now use ice baths as a strategic intervention, not a habit. If the athlete is facing back-to-back games or acute soreness that affects movement, cold exposure can provide comfort and function. But during adaptation phases I prefer active recovery, gentle movement, and sleep optimisation instead. The longer I stay in this field, the more I see recovery as context, not prescription. The goal is not always to feel good quickly. Sometimes recovery means letting the body stay uncomfortable long enough to learn something. (Sports Medicine 2024, Journal of Applied Physiology 2025)

Some heavy hitters in this article: 25 Years of Blood Flow Restriction Training: What We Know & What’s Next. For sports medicine practitioners, performance coaches, and rehab specialists, Blood Flow Restriction (BFR) training has emerged as a relevantly new innovation in rehabilitation, strength development, and recovery. Where does the science stand today? Key Takeaways from 25 Years of Research: - Muscle Growth & Strength: Low-load BFR training produces similar hypertrophy to high-load training, making it ideal for injured athletes or those with load restrictions. - Rehabilitation Benefits: BFR has been successfully used in post-ACL surgery, patellofemoral pain, and tendon rehab, reducing muscle loss & atrophy. - Vascular & Bone Adaptations: BFR may enhance blood flow and bone health, making it valuable for older athletes and injury recovery. - Pain Management: BFR reduces pain sensitivity and may serve as a pre-treatment to improve therapy effectiveness. - Future Research Areas: Sex differences, individual responses, and BFR’s role in high-load resistance training need more investigation. Outside of the article (and interest to me); BFR's role in nutritional intervention post-game has a high potential for impact. Why It Matters: BFR training is now practical for the medical room and gym setting with qualified practitioners - it’s being applied across elite sports, rehab settings, and performance training. Understanding how to apply BFR safely and effectively can enhance recovery & performance outcomes.

If your back hurts, don’t blame your spine—blame your sleepy glutes. Your low back isn’t weak. It’s just overworked. And nine times out of ten, it’s because your glutes have gone missing in action. Let’s get this straight: the gluteus maximus is the largest, most powerful muscle in your body. It’s designed to support your pelvis, extend your hips, and stabilize your spine during movement. But thanks to long hours of sitting, poor posture, and lack of neuromuscular training, most people today are walking around with disengaged glutes—and an overcompensating lower back. What does that look like in real life? Chronic low back pain. Tight hamstrings. Stiff hips. Poor posture. And an injury just waiting to happen. As a Pilates educator, I see this every day. People come in complaining about back pain, expecting to work on their spine. But in reality, their glutes haven’t fired properly in years. And unless we re-train the body to move from the right place, that pain isn’t going anywhere. This is where Pilates shines. We don’t just “work out”—we re-educate movement. Through precise, controlled exercises, we teach the body to activate the right muscles in the right sequence. We restore the posterior chain. We help clients rebuild strength from the ground up—starting with glutes that can actually support the spine, not sabotage it. And here’s the thing: when the glutes start firing again, the back gets to breathe. ✓ The tension eases.  ✓ The compensation stops.  ✓ And the pain fades without needing invasive interventions. So, the next time your lower back screams after a long workday or workout, pause. Don’t just blame your posture. Don’t just reach for a stretch. Ask yourself: Are your glutes asleep while your back does all the work? #work #health #wellness #science #movement #training

Sportstech is transforming practice, performance, and injury prevention. • In Q2’23, sportstech startups added $1.6B in funding, with M&A deals worth $14.5B. • 31 sportstech funds raised $4B+ in the past 12 months. • The sports analytics market will grow from $2.1B to $16.5B this decade. Leveraging AI to decode fitness, recovery, injury risk, nutrition, and more — athletes are pushing the boundaries of performance. • Analytics platforms like Catapult and STATSports arm coaches with real-time insight. • Smart patches from Nix Biosensors and Supersapiens measure hydration and metabolic health. • ORRECO uses rapid biomarker testing for player diagnostics, while its FitrWoman provides cycle-informed training for female athletes. • Kitman Labs contextualizes player data for orgs across the NFL, NBA, and English Premier League. • VALD equips teams and military operators with force plates, blood flow restriction cuffs, and movement assessments. • DEXA scans and whole-body MRIs from companies like Springbok Analytics map bone density, body composition, and musculoskeletal health. And the list goes on… No longer a nice-to-have, new tech is redefining what it means to build a championship team. And for athletes, franchises, and leagues alike, embracing innovation will be key to staying competitive. Read the full report ⬇️ 💌 Presented by Jack Taylor

As a lifelong Detroit Lions fan, I know that grit, determination, and strategy are non-negotiables for success—both on and off the field (trust me, being a Lions fan takes serious heart!).   But in today’s game, it’s not just about talent and hustle anymore. AI is becoming the secret weapon for professional sports, changing the way teams prepare, play, and win. With the big game around the corner, here’s how AI is transforming football: • Game Strategy & Predictive Analytics: AI analyzes opponent tendencies and simulates thousands of potential plays. Imagine the Lions using AI to spot defensive gaps and exploit them in real-time—talk about next-level strategy! • Player Performance & Injury Prevention: AI-powered wearables track fatigue and movement patterns to help prevent injuries and maximize endurance—something every team can benefit from. • Scouting & Draft Strategy: AI processes massive amounts of player data to uncover hidden gems, ensuring smarter draft picks and better team-building decisions.   Just like football teams, businesses can use AI to make data-driven decisions, adapt to changing conditions, and stay ahead of the competition. The playbook might look different, but the principles are the same: analyze, adapt, and execute.   As the Lions continue to make waves and redefine their legacy (I can feel it—next year is THE year!), it’s exciting to think about how technology could further fuel their success. AI may never replace heart and hustle, but it’s changing the game in ways we never imagined. Whether it’s football or business, staying ahead means embracing innovation—and I’m here for it. 

After lifting for 16 years and working as a personal trainer, I hired a sports performance coach to minimise three major constraints. One of my current goals is to maximise performance and recovery through a multimodal approach. Training, sleep, nutrition, mobility, stress—all integrated and aligned. But as I started refining my system, I realised three things consistently stood in the way: • Time • Energy • Cognitive load Not lack of knowledge. Not motivation. But the invisible drag of managing everything myself. Time is the most obvious constraint. The more you try to stack health behaviours around work, family, and life admin, the more inconsistent they become. If your training and recovery are squeezed into leftover hours, they lose impact. The solution is not to find more time. It is to build structure that protects it. Energy is subtler. It is not just physical fatigue, but the psychological toll of context switching, decision-making, and under-recovery. Energy does not come from doing less. It comes from doing the right things in the right order, with the right inputs supporting them. Optimising energy is what allows high performance to be repeatable and not just occasional. Cognitive load was the constraint I did not fully see until I removed it. Every micro-decision—what to train, how to adjust, when to rest—was costing me bandwidth. I was holding too much in my head. By offloading the plan to someone I trusted, I created space to do what I do best: train hard, recover well, and focus on execution. In this case, you can’t outsource effort. But you should remove friction so effort can be applied at full force where it counts. When you reduce these three constraints, performance stops being a grind and starts becoming a rhythm. Your inputs become consistent. Your outcomes improve. And your healthspan expands—not through intensity, but through intelligent system design. Because high performance and recovery is not just earned through effort. It is sustained for a lifetime by clarity.