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김준서 | 피지컬 코치

@kinetic_jun

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(现) 솔리드피지컬 수석코치
(前) 엘지 트윈스 트레이너
(前) 롯데자이언츠 재활군 인턴
(前) 엠에스피지컬 코치
(前) 올핏바디SSL 코치
🐯고려대 스포츠과학전공

POSTS STORIES REELS TAGGED

🫀 전반적으로 체력이 안 좋다면
1️⃣ 심장 용적 (Cardiac Capacity)
⏱ 30–60분
📅 주 2–4회
💨 숨은 차지 않지만 대화는 불편한 강도
❤️ 65–75% 최대심박수
🔥 RPE 3–4 / 10
📈 8주 이상 지속 시 확실한 변화

⏳ 경기 후반에 체력이 급격히 떨어진다면
2️⃣ 심장 출력 (Cardiac Power)
⏱ 2–4분 지속
🛑 휴식 1분
🔁 총 4–8세트
💨 2분 지점에 숨이 많이 차야 함
❤️ 85–95% 최대심박수
🔥 RPE 7–9 / 10

⚠️ 완전 회복 못 한 상태로 경기가 계속되면 지친다면
3️⃣ 고강도 지속 능력 (HICT)
📅 주 1–2회
⏱ 15–20분
🗣 대화 불가능한 강도
❤️ 80–88% 최대심박수
🔥 RPE 6–7 / 10

⚡ 반복될수록 스피드가 떨어진다면
4️⃣ 폭발적 반복 능력 (Explosive Repeat)
📅 주 1–2회
🚀 100% 전력
⏱ 5–10초
❤️ 90–100% 최대심박수
🔥 RPE 9–10 / 10

🏟️은평점 @solid_p.t_official
🏟️성북점 @solid_p.t_seongbuk
🏟️태릉점 @solid_p.t_taereung

#체력훈련 #스피드훈련
#Conditioning #SpeedTraining #AthleticPerformance

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🏅
2025 FK컵 우수선수상을 받았습니다.

함께 뛰고, 함께 땀 흘린 은평 팀원들
늘 든든하게 이끌어주신 감독님과 단장님, ZD스포츠 직원들
그리고 현장에서, 또 멀리서 응원해주신 모든 분들께
진심으로 감사드립니다.

이 상은 저 혼자만의 것이 아니라고 생각합니다.
여러분 덕분에 여기까지 올 수 있었습니다.

이번 준우승의 아쉬움은 다음 대회에서 꼭 우승으로 갚겠습니다.
계속 성장하는 모습 보여드릴게요!

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LG Twins 인턴쉽을 끝내며…⚾️🏟️

LG Twins라는 최고의 프로 구단에서 트레이너로 인턴쉽을 할 수 있어서 영광이었고 다양한 트레이닝과 컨디셔닝 등을 배우면서 더욱 성장하는 시간이였습니다.

처음에는 설렘반 걱정반으로 선수분들과 라포 형성, 트레이닝 코칭을 어떻게 하면 잘할 수 있을까 고민을 엄청했던거 같습니다.
동작을 정확하게 설명해드리고 문제없이 진행하기 위해 계속 연습하고 피드백하며 부족한 부분을 채워갔습니다.
야구 선수에게 맞는 가동성, 코어, 보강, 웨이트 프로그램은 어떤 동작이 있는지 많이 배울 수 있었고 “왜 이런 동작이 도움이 될까?” 라는 생각을 지속적으로 할 수 있는 시간이었습니다.
코치님들께 궁금한 점도 여쭤보면서 현장에서는 비시즌때 어떻게 진행되는지 알게된거 같습니다.
처음에는 걱정이 앞섰지만 계속해서 적극적으로 티칭하고 선수분들과 대화하면서 걱정보다는 즐거움이 더 컸고 저의 목표를 더욱 확실하게 할 수 있었습니다.
이번 인턴쉽을 통해 제가 앞으로 어떤 공부를 더 해야하고 변화를 만들어야하는지 구체화할 수 있었던거 같습니다.
항상 적극성을 갖고 진심으로 다가가는 선수 트레이너가 될 수 있도록 더 노력하겠습니다!!!

좋은 경험과 성장을 할 수 있도록 해주신 코치님들, LG Twins 구단, 선수분들, 그리고 약 2개월동안 함께한 인턴 선생님들께 감사의 말씀을 드리고싶습니다😊
다 함께 성장하고 2024년도 승승장구하는 시즌이 되면 좋겠습니다🔥🐉🔥
정말 행복하고 잊을 수 없는 추억 쌓을 수 있게 해주셔서 감사합니다👍🏻👍🏻👍🏻
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#lg트윈스 #인턴쉽 #야구 #트레이닝 #잠실야구장 #선수트레이너 #배움 #성장 #감사 #스포츠의학 #남서울대학교 #바이오헬스컨디셔닝학과 #NES #2024년 #발전해보자

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⏺️11월 26일 대학스포츠의학연합 학술교류 행사를 성공적으로 진행했습니다

어느덧 10회를 맞아 감회가 새롭습니다

많은 체육전공, 물리치료전공 학생들이 모여 서로 발표하고 교류했습니다

항상 우리는 노력함과 동시에 새로운것을 보고 듣고, 자신을 알려야합니다.
대학스포츠의학연합이 교류의 장이 되어드리겠습니다.

*대학스포츠의학연합은 비영리를 추구하며 현재 진행되는 모든 활동은 무료로 진행되고있습니다
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✅️회장,부회장
@sanai_s.y ,@kinghong_sports_

🙋‍♂️2023년 학생대표
@woonigg

👨‍👩‍👧‍👦운영진
@seeehwa_n5 , @myeong_j_h_ @lxlll0_0 , @_chung_i , @98_chany
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#대학스포츠의학연합 #스포츠의학 #스포츠과학 #트레이닝 #트레이너 #체육학과 #물리치료학과 #부산외대 #고려대 #한국교통대 #부산과기대

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#대학스포츠의학연합 #대구경상권

제 10회 대학스포츠의학연합 대구경상권역 학술교류에 대단한 동료 멘토 선생님들과 함께 졸업생 멘토로 참가하였습니다.

제가 처음 대학스포츠의학연합을 알게된 것이 2018년인데, 어느새 훌쩍 5년이라는 시간이 지났네요. 2018-19년에는 ‘외부인 참가자’로, 2020-21년에는 ‘대학생 발표자’로, 2022-2023년에는 ‘졸업생 멘토’로 제 위치가 변해왔네요.

대학스포츠의학연합이 생긴 완전 초기는 잘 모르지만 제가 활동하던 때부터 대학스포츠의학연합은 많은 시련과 고난, 그리고 운영방법과 채계 등 다양한 변화를 거친 것으로 알고있습니다. 학생들의 활동이 부진하든 흥하든 간 신경쓰지않고, 비가오나 눈이내리나 꾸준하게 학생들을 좋은 환경에서 성장시키기 위한 인프라를 조성해주시기위해 애써주신 운영진 분들과 선후배 모든 분들 덕입니다.

대학스포츠의학연합은 ’상생‘을 추구합니다. 체육계열과 물리치료분야와 의학분야를 가리지않고 서로 함께 영역을 존중하며 나아가기를 원합니다. 전국의 더 많은 학생들이 연합활동에 적극적으로 참가하여 자신의 꿈에 한발짝 더 가까이 다가가기를 희망합니다.

이번 행사를 기획해주시고, 부족하지만 졸업생 멘토로 초청해주신 대학스포츠의학연합 운영진분들과 대표자분들께 진심으로 감사의 인사를 드립니다.

@university_of_sportsmed
@bufs_coordination

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제 10회 대학스포츠의학연합 학술교류(열정 가득한 현장🔥)
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4년 전 이곳에서 꿈을 키워왔던 학생이었는데, 어느덧 먼저 진출하여 다양한 정보를 줄 수 있는 사람이 되어있었다.
하나하나 해줄 말이 너무 많아서 아쉬움이 있지만 조금이나마 도움이 된것 같아 기쁜 시간이었다.
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많이 부족하지만 멘토라는 자리에 불러주신 대스의 운영진 분들 감사합니다 너무 즐거운 시간이었습니다!
#대학스포츠의학연합 #학술교류 #컨퍼런스 #롯데자이언츠

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카르페 pt.2

교육 이수증을 받았다, 이제 CPT, ceu 5학점만 채우면 되겠네... 자료정리도 중요하지만, 먼저 시험공부와 기본 공부에다 올인하는걸로...
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#스포츠과학#스포츠의학#야구#ncdinos#박일봉교수님#정연창코치님#karfe#카르페

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선수 트레이닝 전문 아카데미 #엠에스피지컬 에서 진행하는 러닝팩토리 1기 프로그램에 참여하게 되었다.

그동안 트레이닝 없이 나 혼자 마구잡이로 달리다가 부상으로 고생도 하고, 열심히만 하다가 실력이 늘지 않아 고민 중이었는데.. 이번 러닝팩토리 프로그램을 통해 개선되길 기대해본다!!🔥

1회차 프로그램에서는 신체 능력 및 운동 수행 능력 테스트 진행했다. 심폐지구력, 가동범위, 코어 능력, 러닝 패턴 등을 진단 하였고 취약점을 보완하기 위한 개인별 맞춤 강화 훈련을 지도 받았다.

나는 심폐지구력이 높은 편(다이버해도 되겠다고 하시더라? ㅋㅋㅋ🤿)이었고, 상대적으로 코어와 무릎이 약하다고 한다ㅠㅠ.. 그 영향으로 축구나 풋살같은 종목을 하면 발목이 많이 삘거라고 하는데, 실제로 나는 공만 차면 발목 나가서 축구 절대 안함.
'역시 전문가의 눈은 정확해..' 라며 감탄함.. 무한신뢰👍😂

열심히 참여해서 목표 달성에 한 걸음 한 걸음 다가가길 기대해 본다!!! 팟팅

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트레드밀 영상을 찍었는데 사실 달리는 모습을 찍은건 이번이 처음이라 그런가 내 모습이 참 소름 돋더라.. '와, 저렇게 엉성하게 뛰고 있었다고..?'

전장 위를 내달리는 적토마 같은 모습을 기대한 건 아니었지만,,, 문제가 무엇인지 하나하나 찝기도 애매할 정도로 어색하다 누군가 이 글을 본다면 조언의 댓글 부탁드려요 제발...😞

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2018/10/5.
Korea vs. Yonsei BBall Opening Event.

It was great to watch these guys give their hearts out. 5 minutes into the fourth quarter we were trailing by 6 points but they managed to keep their composure and finish with a 82-77 victory. I stood in the sidelines helping them with their warm-up and "voodoo-floss" if they had any aches or stiffness in their joints. There were couple of times where I got stuck and couldn't provide any solutions for their problems. Overall, I need to enhance my understanding of the human anatomy & physiology & other subjects to give a more accurate + in-depth + holistic analysis of their problems.

#고려대스포츠의학팀CNS#스포츠의학#exercisemedicine#고연전#농구#개막식#sportsscience#kinesiology#conditioning#dustyourselfoff#kaizen

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Day 1.

Preparing the SFA Basketball team for the Korea-Yonsei opening event.

Taking part in warm-up and athletic taping + flossing band care.

Rather than simply imitating other basketball team’s warm-up routine, I’ve tried to understand the sport’s movement patterns, intensity, and the environment to effectively plan a warm-up routine. It was easy to pick the appropriate exercises once I had a basic understanding of the sport. After finishing the program, I’ve cued the athlete’s movements and tried to provide them with “logic” behind these drills.

In the program, I’ve incorporated the jump & push exercise at the end of the routine (where an athlete is pushed by a partner in mid-air and is required to effectively stick the landing). The reasoning behind this is that 50% of ACL injuries happen through non-contact. Usually by a bump from an opponent in the air prior to landing or prior to changing direction. However, by performing a jump & push drill prior to competition or scrimmage, it enhances proprioception (awareness), allows for landing technique corrections, which can mitigate the negative effects from indirect-correct.

#CNS스포츠의학동아리 #운동 #농구 #SFA #웜업 #트레이닝 #training #exercise #고려대국제스포츠학부 #kaizen

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