Sports Success Powered by Dipl. Ing. Lukas Pezenka
Given the fact that I primarily work as a strength and conditioning coach, martial arts instructor and nutrition trainer, it is sometimes easy to forget I hold an MSc degree in computer science. In the past, I sometimes had people think that due to this academic background, I am not as qualified to do my … November 2019 Update weiterlesen
Hamstring injuries are a very real danger in team sports. Petersen et. al. (4) observed 374 elite Danish football players over the course of 12 months and reported a total of 54 hamstring injuries, 46 of which were first time occurrances. This roughly translates to one in nine players. Hamstring curls, in their countless variations, … Hamstring Curls weiterlesen
Programming a single strength training session is not particularly hard. Exercise selection will be dependant on the session goal or the demands of the athlete. You really can't go wrong with Dan John's Mexican food analogy (1). A push, pull, squat, hinge, carry and some ground based core work will probably do the trick. We … Shinergy Athletics Update Summer 2019 weiterlesen
Progressive overload is crucial for eliciting anatomical and physical responses to training. This progression does not always need to be implemented by increasing intensity, other variables such as workout volume, range of motion, time under tension or base of support (and hence, challenges to stability) can be manipulated instead. Much thought has been given to … Pistol Squats – now what? weiterlesen
I'm a big coffee drinker. "The Latte Factor", a term coined by David Bach, describes the phenomenon that small expenditures add up over time. My day usually involves working at different gyms and schools. Hence, I spend a lot of time on the road. Needless to say, a coffee to go every now and then … The Latte Factor weiterlesen
Schon immer hatte ich ein Interesse an Kampfsport und Kämpfen lernen. Mit neun Jahren habe ich angefangen, Shinergy zu trainieren und es bis ich 14 als Hobby und Ausgleichssport betrieben. Mit 14 habe ich beschlossen Shinergy leistungssportmäßig auszuüben. Mein erstes Turnier kämpfte ich in Opole, Polen bei einem Open-Taekwondo-Turnier. Die ersten Erfolge hatte ich bei … Valentin weiterlesen
On Saturday, February 23rd I competed in the I. Flowing Arts &Hammers MMA Newcomer Challenge in Corinthia. My fight was scheduled for three, three minute rounds under Aggrelin rules. In this post, I will shortly outline my preparation - which was quite different from what I usually do - and elaborate on the rationale behind it. First, … Flowing Arts & Hammers MMA Newcomer Challenge Feb 2019 weiterlesen
Introduction In this article, I am going to outline some changes to the athletics program we run at the Shinergy Base Vienna. Please excuse the quality of the figures - for the most part, I just took pictures of the material on the whiteboard I have in the gym. In a pinch, it will suffice. … Athletics 2019 – Improving on the System weiterlesen
Day 1: had a long, although not unpleasant flight from Vienna over Dubai to Bangkok. I expected greater difficulties with dealing with the fact that I switched from -10°C to + 30°C over night. Nothing. Went really smooth. First trip took us to the Khao San Road night market. Had some tasty Pad Thai and … Teeps, Temples and Tuk Tuks – Thailand 2018 weiterlesen
Over the course of the last couple months, I trained strength, following a rather classical linear program. On Tuesday and Thursday I trained for strength, Saturday was reserved for power. Week after week, I increased intensity and decreased volume per set, while keeping total volume pretty constant. The progression was really nothing out of the … Easy Strength weiterlesen
The Performance Engineer 
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