A.C. Team

21/05/2026

Specifications for sports clinicians and strength & conditioning professionals:

Traditional steady-state cardio won't maximize anaerobic capacity or systemic lactate buffering in elite combat athletes. To break through physiological ceilings, you need a targeted respiratory and chemical stress protocol.This multi-phase sequence forces rapid metabolic and neural adaptations by stacking explosive power output with controlled hypercapnic-hypoxic hyper-stress:

💥 1. THE METABOLIC DEFICIT (Zone 4): Start with high-velocity, repetitive low kicks to trigger rapid muscle glycogen depletion and drive acute heart rate elevation into Zone 4.🌬️

2. THE VAGAL DE-ESCALATION (Zone 2 Transition): Transition immediately to 5 slow, controlled nasal-in, oral-out recovery breaths. This rapid deceleration stimulates vagal tone to initiate a sharp parasympathetic drop in heart rate while preventing premature hypocapnia.🛑

3. THE APNEA HYPER-STRESS (10s Breath-Hold): Freeze your breathing completely. Under a strict 10-second absolute breath-hold, execute high-frequency jab-cross intervals using 1 kg dumbbells.

Superimposing dynamic upper-body contractions onto acute apnea forces the working musculature to sustain a high rate of force development under severe oxygen restriction and surging cellular carbon dioxide levels.This sequence is repeated 3 times as a metabolism to systematically condition the central nervous system to maintain technical motor precision under maximum air hunger.

modernphysio

:https://www.frontiersin.org/articles/10.3389/fphys.2025.1550659

16/05/2026

17/04/2026

1. Dr. Yury Verkhoshansky (The "Father" of Plyometrics)
Key Concept: The Shock Method. * Application: Verkhoshansky’s work (e.g., Supertraining) emphasizes that the "pre-stretch" or loading phase must be explosive to trigger the Stretch-Shortening Cycle (SSC). Loading the swing phase with a band creates a "pre-tension" that mimics the high-velocity demands of a full sprint.

2. Dr. Kenneth Clark (The Physics of Speed)
Key Concept: The "Bounce" vs. "Push" Mechanics.

Application: Clark’s 2014 and 2022 studies (Clark & Weyand) show that faster runners apply greater force in the first half of the stance phase. To do this, the swing leg must be moving faster and with more inertia as it approaches the ground.

3. Inertial Profiling
This refers to how a runner manages the mass and acceleration of their limbs. By adding band resistance to the forward-swinging leg, you increase the moment of inertia, forcing the hip flexors and core to produce more "Fast Force" to maintain the stride frequency.

Clark, K. P., & Weyand, P. G. (2014). "Are separate mechanisms responsible for running speed and stance time?" Journal of Applied Physiology. Verkhoshansky, Y. V. (2006). "Special Strength Training: Manual for Trainers."

17/04/2026

1. Dr. Yury Verkhoshansky (The "Father" of Plyometrics)

Key Concept: The Shock Method. * Application: Verkhoshansky’s work (e.g., Supertraining) emphasizes that the "pre-stretch" or loading phase must be explosive to trigger the Stretch-Shortening Cycle (SSC). Loading the swing phase with a band creates a "pre-tension" that mimics the high-velocity demands of a full sprint.

2. Dr. Kenneth Clark (The Physics of Speed)
Key Concept: The "Bounce" vs. "Push" Mechanics.

Application: Clark’s 2014 and 2022 studies (Clark & Weyand) show that faster runners apply greater force in the first half of the stance phase. To do this, the swing leg must be moving faster and with more inertia as it approaches the ground.

3. Inertial Profiling
This refers to how a runner manages the mass and acceleration of their limbs. By adding band resistance to the forward-swinging leg, you increase the moment of inertia, forcing the hip flexors and core to produce more "Fast Force" to maintain the stride frequency.

Clark, K. P., & Weyand, P. G. (2014). "Are separate mechanisms responsible for running speed and stance time?" Journal of Applied Physiology. Verkhoshansky, Y. V. (2006). "Special Strength Training: Manual for Trainers."

05/03/2026

Heavy lift → rest → explode.

In this video I’m using a concept called post-activation performance enhancement (PAPE).

The idea is that a heavy strength exercise, like a front squat, can temporarily increase the nervous system’s ability to produce force. After a short rest period, this can improve explosive movements such as jumps or sprints.

This principle was already explored decades ago by Fred Hatfield (Dr. Squat) through heavy-to-explosive training methods known as complex or contrast training.

Modern sports science now studies this effect as PAPE, showing that explosive performance can improve when a heavy squat is followed by a few minutes of rest before jumping.

Research suggests the optimal window is often around 2–6 minutes after the heavy lift, once fatigue decreases but neural activation remains.

📚 Reference
Sun et al., 2024 – Frontiers in Physiology
DOI: 10.3389/fphys.2024.1443899

17/09/2025

01/09/2022

16/05/2022

Under 200kg is spinning....😁😅

#

30/08/2020

These pictures are take before and after a highly glucidic meal.... why?

Insulin is one of the most anabolic hormones, is produced by the pancreas controlled by the hypotalamic axis.
But let's find out something else:

Insulin stimulates the absorption of glucose by the cells in the citosol.
Is insulin released only when we eat carbs?

No! Studies affirm that there is a releasing of insulin in every preprandial reaction (catecholamine release).

That explaines why it is connected with many metabolic reactions :

Proteogenesis (protein synthesis)

Glycolisis: conversion of carbs in pyruvate and in energy during the Krebs cycle (Adesine triphosphate) ATP

Lipolysis: the metabolic pathway of lipid triglycerides into glycerol and fatty acids used as energy

Release of leptin hepls to regulate energy balance by inhibiting hunger, however is also physiologically associated with the the release of gonadotropin, precursor of testosterone.

So this scenario is a great anabolic situation. But what happens if we have an IR insulin resistance.

Well exactly the opposite:

Proteolysis : breakdown of protein in order to make energy

Lipogenesis: metabolic process through which fats are soterd and not used as source of energy

Increase of glucogeogenesis: is the metabolic pathway used by the body to create glucose from other molecules

Excess of catecholamines in the blood stream connected with the regulation of hormones such as: prolactin, thyroid, growth hormone and glucagon

And of course worse regulation of the leptin and ghrelin release is releated to hunger disorder.

A disaster......

Whitout talking about all the pathology associated with IR from diabetes to obesity etc etc

Anyway how we can keep our metabolism healthy?

Many researchers suggest that high intensity training is an effective way of cutting risk of type 2 diabetes

Studies show that ketogenic diet in short-term increases the metabolic shift and a better insulin affinity

Hypertrophy decreases the IR

The cinnamon Ceylon is a good supplement to stimulate insulin but on high dosage, exemple 30gr, also the Bareberin has effects more comparable to the metformin.

So now keep your metabolism up..

06/05/2020

‼️Attention‼️: This might make you angry & motivated
A 5 minute read

A second attempt this year to lose weight or get fitter. The pandemic screwed all summer body ready plans. And now we're downloading yet another fat-loss app that won’t work. One will tell what to eat, another how to get abs + another to tell when to drink 💧. But months later - nothing. F&^% it - next year it is.

👏👏THE PART WHERE I BREAK IT TO YOU👏👏

Online Fitness and fat-loss apps are MADE to FAIL you.
All the Kayla, 30-day b***y or 👙 body challenge kind of apps are there to give just enough to be self motivated for max 2 weeks. They make 💰 the way Dating apps do - gives a short fling that’s just barely enough for you to come back and “give it another shot” after the fling fails.
Think about it - there are hundreds if not thousands fat-loss apps out there, one by Kayla itself has ±10mil downloads❗That is almost half of all working age women in the whole western world! So why aren’t every lady on the street a fitness model yet... 🤔

Don’t get me wrong, people behind these apps are industry professionals (at least most of them) who work their ass off in the gym/home over 10h a week, have strict diets, sleeping schedules and years of experience. Do they follow their 30-min abs workouts? Of course. As a warm up.

❌ Why exactly does it fail you every time? ❌

👉 THERE IS NO DISCIPLINE: 2 times a week, sometimes 3, morning, evening, a bit of abs... Why isn’t it working? How, when and how often to exercise or eat is as important as a plan itself.
👉 IT'S NOT MADE FOR YOU: experience, endurance, body shape, age - all these matter if you want real results.
👉 IT DOESN'T ADDAPT: Diet plans & workouts have to be modified every 2-4 weeks. When your body adapts to a new routine it needs to be challenged again to continue the slimming process.
👉IT'S NOT SUSTAINABLE: No one can eat 🥗 every day. Say goodbye to 🍞 forever and you say goodbye to your sanity. Do the same exercises every week and you’ll be quitting in a month.
👉IT GIVES ANSWERS, NOT KNOWLEDGE: Apps are built not to teach you, but to tell you what to do. So that you couldn’t do it without them. Was it instagram-worthy to make that pomegranate superfood salad for dinner? Sure. Do you weigh exactly the same and are broke by the end of the month? Also sure.

💪💪THE PART WHERE YOU LEARN💪💪

How long does it take to lose 5kg?⚖️

As a personal trainer I hear this question a lot. Like a-lot. Answer is 2 MONTHS. No “depends”, no “2 weeks” & no other abstracts. To lose 5kg, no matter who you are or your shape, or your metabolism - it will take up to 2 months. That’s it. 🎯

The difference between a personalised plan by a trainer and a plan you get with a 9.99€ monthly app subscription is well, the personalisation.
By measuring you, understanding what you eat now, how you sleep, how busy your work schedule is or even your food budget.

A personal plan and guidance is about body decomposition not fat-loss. That is why the results last. You can & should be eating 2000kcal a day without gaining weight or feeling bad❗❗ That is the real goal of a personal trainer - to reach the point where you’re eating enough and are fit enough to control your weight easily. Without an app.

Personal trainers are expensive. 💸💸
It takes time and money to train with one. I saw the frustration & heard all the excuses in the world. You know what I didn’t see? Failed results. 🎯
Let me put it in a perspective. One cheap practise dental tooth filling can be 20€ and you’ll be back every year. One proper filling for 120€ and you might not need to see the dentist forever. Do the math. 🧮

App subscriptions, pomegranate, chia seeds, binge 🍰 and new gym clothes every time you do a fat loss journey - that cost a lot over the years. You need one time investment in YOURSELF to have a machine of a body.
❗Your body can learn to keep you fit.❗
There is nothing wrong with your body, you just haven’t given it a chance yet.

If you haven’t taken much from this lengthy post, take this - stop downloading useless apps and go for a run instead - it will do you as good. 🏃‍♀️🏃‍♀️

If you are interested to talk about personal training and like a no BS approach - drop me a message. I’m based in Amsterdam :)