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Alex | Physio & Personal Trainer

@the.physio.trainer

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I help you get pain-free and perform better💪🏼
Helped hundreds of athletes get pain-free🫱🏻‍🫲🏼
DM "coaching" or click below👇🏼

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Braces... are they worth it?🤔

If you're just pre-surgery or post-surgery and you have some MCL damage too. Yeah, good shout!

For others... throw them in the bin. Build your own brace. Put the work in

From Pain To Performance🫡 taken in Amsterdam, Netherlands by @the.physio.trainer

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5 months ago

Be like Milo

@millenonnn worked his ass off and that got him great results💪🏼

You can do the same

Comment "coaching"👇🏼 taken in Amsterdam, Netherlands by @the.physio.trainer

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2 years ago

Awesome transformation by Romeu💪🏼

@romeu_mrt and I started working together in June. His goal; put on muscle and become strong!

He weighted in at 71.2 kg, benched 80 kg, squatted 112.5 kg and deadlifted 145 kg. He was determined to give it his all and that result shows!

At the end of September he weighted in at 79 kg! That's almost 7 kg gained in 3 months. That deserves a big applause👏🏻

His lifts went up like crazy aswell! Bench from 80 kg to 92.5 kg, squat from 112.5 kg to 132.5 kg and deadlift from 145 kg to 170 kg!

Romeu is the true example of having trust in the plan and giving it 100% with everything🤌🏼

Let me know what you think of this amazing transformation👇🏼

DM me the word "coaching" if you want similar results as Romeu!

#transformation #fitnesstransformation #coaching #fitness #fitnessjourney #bodytransformation taken in Amsterdam, Netherlands by @the.physio.trainer

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2 years ago

3 things every athlete needs...

Not sexy. Not flashy. Very fucking useful👇🏼

1️⃣ STRENGTH

Strength is your foundation.

It gives you the ability to produce and absorb force, control positions and handle the physical demands of your sport.

Running faster, jumping higher, changing direction harder — all require you to deal with force.

2️⃣ POWER

Being strong is great.

But sport rarely gives you 3 seconds to produce that force.

Power is about producing force quickly.

Jumping, sprinting, accelerating, reacting, changing direction — you need to turn your strength into action.

3️⃣ LOAD TOLERANCE

This one gets ignored until it becomes a problem.

It’s not enough to be strong and explosive once.

You need to repeat those efforts in training, under fatigue, week after week.

That means progressively exposing yourself to the volume and intensity your sport demands.

Because being a great athlete isn’t just about having a high ceiling.

It’s about being able to live up there consistently.

Strength gives you the base.
Power makes it useful.
Load tolerance lets you keep doing it.

From Pain To Performance🫡 taken in Amsterdam, Netherlands by @the.physio.trainer

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19 days ago

One awkward landing and your ankle suddenly has other plans.

Especially in basketball, you need to prepare for the demands you’re constantly throwing at it.

A proper warm-up.
Progressive strength work.
Plyometrics.
Change of direction.
And learning to absorb, control and transfer force.

Because you can’t prevent every ankle sprain.

But you can make your body much better at dealing with the shit basketball throws at it.

Don’t just hope your ankle holds up. Train it so it does.

From Pain To Performance🫡 taken in Amsterdam, Netherlands by @the.physio.trainer

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21 days ago

Stop trying to prevent injuries by doing less.

Your body doesn’t become more resilient because you keep avoiding the things that challenge it.

It becomes resilient because you teach it to handle them.

That means progressively exposing yourself to the demands your sport actually puts on you:

Heavy force.
High speed.
Jumping and landing.
Acceleration and braking.
Change of direction.
Fatigue.
More training volume.

Not all at once, obviously. We’re building an athlete, not trying to speedrun an MRI.

The key is progressive exposure.

Give the body a manageable stress → recover → adapt → increase the demand.

Over time, the things that used to overwhelm you become normal.

And that’s what strength training is really doing for an athlete.

A stronger athlete generally has more capacity to produce and absorb force, tolerate training and keep performing when the demands increase.

You can’t eliminate injuries.

But you can stop making your body fragile by constantly avoiding load.

Don’t build an athlete that needs less.
Build one that can handle more.

From Pain To Performance🫡 taken in Amsterdam, Netherlands by @the.physio.trainer

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22 days ago

If your “injury prevention” is 20 minutes of bands and balance exercises that you do because you were told to…

We might be missing the point🫣

Good injury prevention should build qualities that actually transfer to your sport:

Strength. Power. Speed. Movement quality. Load tolerance.

You’re not just trying to avoid getting hurt.

You’re building a body that can produce force, absorb force, handle fatigue and perform at high intensity.

That’s how I approach training athletes.

Don’t just make the athlete harder to break.

Make them better.

Want to train like this? Comment “ATHLETE” and I’ll send you the details👇🏼

From Pain To Performance🫡 taken in Amsterdam, Netherlands by @the.physio.trainer

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24 days ago

Injury prevention isn’t just about staying healthy. It can make you a better athlete.

Strength gives you the capacity to produce and absorb force.

Power lets you use that force quickly.

Load tolerance allows you to keep doing it again and again without falling apart.

And that matters because missing training is more than missing training.

You lose exposure.
You lose fitness.
You lose rhythm.
You lose time developing your sport.

A resilient athlete can train harder, recover, adapt and keep building.

So strength, power and load tolerance aren’t just there to keep you off the treatment table.

They’re part of performance.

The goal isn’t to make you injury-proof.

It’s to build a body that can handle more of what your sport demands.

From Pain To Performance🫡 taken in Amsterdam, Netherlands by @the.physio.trainer

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25 days ago

Why do we only start caring about resilience after something breaks?

Performance drops.
Little niggles start appearing.
Training feels harder.

And suddenly everyone discovers strength & conditioning. Bit late to the party😅

Good injury prevention is built before the injury.

Not with one magical exercise, but by building the qualities your sport demands.

And no, you can’t prevent every injury. Sport is unpredictable. Bodies are not bulletproof. Even though some people claim that their program makes your joints bulletproof🫣

But you can improve your capacity, manage your workload and prepare your body for the demands you repeatedly throw at it.

That means fewer avoidable setbacks, more consistent training and more time actually doing your sport.

Don’t wait until you’re injured to start building an athlete that can handle the work.

From Pain To Performance🫡 taken in Amsterdam, Netherlands by @the.physio.trainer

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a month ago

Basketball is brutal on the ACL.

Jumping, landing, cutting, pivoting, stopping, accelerating — all at ridiculous speed.

So why would ACL rehab stop at getting your range of motion back, jogging, and passing a strength test?

It shouldn’t.

ROM matters. Strength testing matters. But passing a test doesn’t automatically mean you’re ready to perform at your old level.

As you get closer to returning, rehab should start looking more and more like the sport.

Because your knee doesn’t just need to pass a controlled test.

It needs to handle basketball.

If the goal is return to performance, you need more than a “cleared” knee.

You need an athlete who is strong, explosive, confident and prepared for the demands of the game.

Rehab should prepare you for your sport — not just get you out of the clinic.

From Pain To Performance🫡 taken in Amsterdam, Netherlands by @the.physio.trainer

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a month ago

He was fast as fuck. Explosive, powerful, technically gifted.

But every time training ramped up, something broke down🫠

And that’s the part of performance people forget.

Being able to perform at a high level once is one thing.

Doing it week after week, season after season is a completely different skill.

Your body has to handle the workload that comes with being a high-level athlete: more training, more sprinting, more high-intensity work, more games, more fatigue.

That’s why resilience is part of performance.

You need the strength and power to handle force, the conditioning to tolerate the workload, and enough exposure to sprinting, jumping, braking and changing direction to prepare your body for what your sport actually demands.

And then you need to manage that load intelligently.

Because going from 0 → 100 every time you feel good and calling it “training hard” isn’t progression.

That’s a subscription to the injury clinic.

The difference between being a one-game athlete and becoming someone who can actually perform at a high level is the ability to keep showing up.

Performance gets you noticed. Consistency keeps you there.

From Pain To Performance🫡 taken in Amsterdam, Netherlands by @the.physio.trainer

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a month ago

You can’t keep adding more training and expect your body to magically keep up🤷🏻‍♂️

I see this all the time...

Athletes doing plenty of sport, conditioning and high-intensity work, but constantly feeling beat up, fatigued or injured.

The problem isn’t always that they need to train harder.

Sometimes the whole system is wrong.

That’s where I start.

I look at the full picture: training load, intensity, recovery, strength, previous injuries, sport demands and where the biggest gaps are.

Then we build around it.

Strength to create capacity.
Power and speed to improve performance.
Progressive sport-specific exposure to make that capacity usable.

The goal isn’t just to survive your training.

It’s to build a body that can handle more, perform better and stay available.

Because “just do more” is a pretty shit training strategy🫣

Want to know how I approach this with athletes? Comment “ATHLETE” and I’ll send you more info🫱🏻‍🫲🏼

From Pain To Performance🫡 taken in Amsterdam, Netherlands by @the.physio.trainer

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4

a month ago