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Trail, ultra, triathlon, marathon: why strength training changes everything
Running more isn't enough. In trail, ultra, triathlon or marathon, strength reduces injuries and makes you more efficient. Here's why and how.
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80 articles
Strength training for teenage girls: should we really be afraid?
No, well-supervised strength training is not dangerous for teenage girls. It simply needs to be progressive, technical and matched to the sport calendar.
Endurance: mitochondria matter, but they don't do everything
Mitochondria became the star of endurance. What they really explain, what they don't, and where to look when you plateau.
Hamstring asymmetry: why one number isn't enough
A strength gap between your two hamstrings isn't automatically a risk. How to actually read that number — and when it deserves to be corrected.
The best player at 13 isn't necessarily the one who will go furthest
Maturation, relative age, early selection: why a young athlete's current level doesn't predict future potential — and what to look at instead.
Why young athletes shouldn't only play their sport
89 studies analysed in 2026: playing the sport doesn't develop every physical quality a young athlete needs. Strength, sprinting, jumping, braking.
Getting better at a test doesn't mean getting better at your sport
A 2026 study on goalkeepers shows the transfer trap: improving on a test isn't improving in competition. How to read your performance data.
The menstrual cycle is only one part of female athlete health
360 studies, 134,506 participants: a 2026 review shows female athlete health goes far beyond the cycle. Energy, mental health, pelvic floor.
Your watch says you recovered badly: should you listen?
WHOOP, Garmin, Oura and other wearables score sleep and recovery. But should a bad score really change your training?
HYROX: if you want to improve, don't underestimate the running
An analysis of almost 40,000 HYROX performances shows the major role of running. But running more isn't enough — here's what really matters.
Can AI really predict injuries? For now, no.
GPS, physical testing, sleep, wellness… can all this data predict an injury? A study in professional rugby gives a clear answer.
Why your gym training doesn't need to look like your sport
An exercise isn't useful because it resembles your sport, but because it produces the right adaptation. How to actually choose your exercises, explained simply.
When to eat your carbs: recover better without stalling fat loss
Carbs before, during or after training? What timing really changes for your recovery and your ability to burn fat — explained simply, with a sample day.
Stop imitating the sport: what specificity really means
An exercise isn't relevant because it looks like the sport, but because it solves an identified problem. The intervention pyramid, a 6-question audit and 3 real cases.
Ice-cold water during exercise: myth, danger or performance tool?
Cramps, digestive shock, effect on the heart: the case against icy water is full of misconceptions. What science actually says about the ideal temperature and how to use it in the heat.
Does resistance training stunt children and adolescents' growth?
Evidence review: no, well-supervised resistance training does not stunt growth. Origin of the myth, real growth-plate mechanics, quantified benefits, and age-based practical recommendations.
Summer 2026 meal plan: cook whole food in 15–20 minutes a day
A weekly meal plan, NOVA 1–3, built around Swiss seasonal produce (Migros/Coop). 45 min of Sunday batch cooking, then 15–20 min per evening. Zero ultra-processed food, controlled budget.
Motor unit synchronisation: the neural mechanics of peak force
Why your RFD is decided in the first 35 milliseconds, how the cortex drives motor unit synchronisation, and which methods (FCT, plyometrics, cluster) actually reprogramme your nervous system.
Force-Velocity Profiling: the new science of mechanical power
Why measuring your 1RM isn't enough anymore, how Force-Velocity Profiling maps your real explosive capacity, and how to use it to gain speed, jump higher and avoid hamstring injuries.
Antagonist inhibition & co-activation: the real brake on your speed
Why your antagonist muscles never truly 'switch off', how the brain doses co-activation by load and velocity, and what it changes for programming strength, sprint and mobility.
Kinematics vs kinetics: seeing motion, measuring forces
Video shows what your body does. The forces driving it stay invisible. Why mixing both changes everything in performance and injury prevention.
Why running fast wears out your Achilles tendons (and why walking isn't enough)
Walking, running, sprinting: the same tendon, three different worlds of load. Why loading rate changes everything, and how to program running to strengthen your tendon instead of breaking it.
Push-up or bench press: why your body responds differently
Same apparent movement — pushing — but two very different biomechanical responses. Closed vs open chain, free vs pinned scapulae, active vs passive bracing: what the science actually says.
Balance: why you fall (and how your body catches you)
Center of mass, center of pressure, base of support: the simple science of balance. Understand how your body stabilizes itself and how to train it daily.
HealthNutrition
Summer Fruits & Vegetables 2026: The Essentials from July to September in Canton de Vaud
Tomatoes, peaches, apricots, melon, zucchini: discover the essential summer seasonal produce in Canton de Vaud and how they boost your hydration, performance, and recovery.
Complete guide to physical preparation in French-speaking Switzerland (2026)
Everything about physical preparation in French-speaking Switzerland: physical qualities, methods (strength, power, speed, endurance), planning, scientific testing, costs, and choosing a coach.
Swiss LAMal Reimbursement for Physiotherapy: Complete 2026 Guide
How many physio sessions does Swiss LAMal cover? How do prescriptions, third-party billing and supplementary insurance work? Practical guide for patients in Gland, Nyon, Rolle and Morges.
Back pain: when to see a physiotherapist?
Low back pain, mid-back or neck pain: warning signs, most common causes, and the care pathway to consult a sports physiotherapist on the Lake Geneva arc (Nyon, Gland, Rolle, Morges).
Shoulder tendinopathy: diagnosis and treatment
Shoulder pain when reaching overhead? Precise diagnosis, validated treatment protocol, and sports physiotherapy care pathway on the Lake Geneva arc (Morges, Gland, Nyon, Rolle).
Knee pain: what to do and who to consult?
Knee that cracks, swells, or hurts when running? Causes, the right reflexes, and the sports physiotherapy care pathway on the Lake Geneva arc (Rolle, Gland, Nyon, Morges).
Ankle sprain in Gland: recovery protocol
Ankle sprain in sport or daily life in Gland? Discover the 4-phase recovery protocol, common mistakes to avoid, and where to consult a sports physiotherapist.
HealthNutrition
Spring Fruits & Vegetables 2026: The Essentials from April to June in Canton de Vaud
Asparagus, strawberries, wild garlic, cherries: discover the essential spring seasonal produce in Canton de Vaud and how they boost your performance, recovery, and immunity.
PerformanceHealth
Physical Preparation in Switzerland: How Much Does It Really Cost?
Transparent comparison of physical preparation rates in Western Switzerland. Independent coach vs specialized center: the calculation that changes everything.
HealthPerformance
Stretching Before and After Exercise: The Complete Science-Based Guide
Should you stretch before or after training? Static or dynamic? Discover what science actually says and the protocols recommended by our coaches.
PerformanceHealth
How to Choose a Sports Coach in Switzerland: The 2026 Guide
Personal trainer, strength coach, gym instructor: how to navigate? Selection criteria, certifications to check, and pitfalls to avoid when finding the right coach in Switzerland.
HealthRecovery
Achilles Tendinitis: Complete Treatment and Prevention Guide
Achilles tendon pain? Discover evidence-based causes, treatments (eccentric protocol, isometric, load management) and effective prevention of Achilles tendinopathy.
NutritionSport
Ultra-Endurance Nutrition: Complete Guide for Ultra-Trail Runners
Carbohydrates, hydration, sodium, race-day protein: ISSN recommendations to optimize performance and prevent gastrointestinal issues in ultra-endurance.
SportPerformance
Tendon Adaptation to Load: Stiffness and Performance in Sprint and Jump
How tendon stiffness influences sprint speed and vertical jump. Training methods (heavy strength, plyometrics, PIMA/HIMA isometrics) and science-based practical recommendations.
SportPerformance
Off-Season: The Only Time to Get Stronger
The off-season is the only time of year to truly get stronger. Learn why 3+ strength sessions, speed and explosiveness training make all the difference for next season.
HealthSport
Menstrual Cycle and Female Athletic Performance: What Science Says (2011–2026)
Comprehensive analysis of 15 years of research on menstrual cycle, contraception, ACL injury risk and RED-S in female athletes. Based on IOC and UEFA consensus statements.
NutritionHealth
Creatine: proven benefits, safety and practical recommendations
Complete scientific analysis of creatine monohydrate: efficacy by sport, genetic profiles, kidney safety, dosing strategies and myths debunked. Based on 70+ studies (2011-2026).
SportPerformance
Shield & Integrity: Late-Season Physical Preparation for Elite Athletes
Complete methodology to protect structural integrity and maintain performance during the late season. ForceDecks diagnostics, isometrics, controlled eccentrics, and sport-specific protocols.
HealthRecovery
Concussion: Recognizing the Signs and Returning to Sport Safely
Warning signs, immediate actions, and progressive return-to-sport protocol based on international recommendations.
HealthRecovery
Impact on Performance and Injury Recovery: The Importance of Sleep
Sleep affects speed, precision, injury risk, and tissue repair. Understanding why and what to implement this week.
HealthPerformance
Personal Trainer in Gland: Transform Your 2026 Goals into Measurable Results
Take stock, set realistic 2026 goals and follow a tailored plan in Gland. Coaching, technique, progression and consistency.
HealthPerformance
Exercise and IVF: Physical Activity Recommendations
Complete guide to physical activity during IVF treatment. Discover the benefits, precautions, and scientific recommendations to optimize your chances of success.
HealthPerformance
Exercise During Pregnancy: Benefits, Recommendations and Precautions
Regular physical activity during pregnancy improves the health of both mother and baby. Discover the recommendations, suitable exercises and essential precautions.
HealthRecovery
Muscle hypertrophy in rehabilitation: complete scientific guide
Hypertrophy for rehabilitation: physiological mechanisms, minimal effective load, BFR, protocols and scientific evidence. Guide for physiotherapists and patients.
HealthNutrition
Winter Vegetables & Performance: Local in Gland/Lausanne
Aubonne kiwi, cabbage, root vegetables, lamb's lettuce: the best winter vegetables for recovery, tendon strength and immunity. Guide + Off-Field CTAs.
HealthNutrition
Seasonal Fruits and Vegetables in Canton Vaud: Practical Guide for Local Eating
Discover truly seasonal fruits and vegetables in Vaud, with their health benefits, simple meal ideas, and a focus on winter stars from the Vaud region.
HealthPerformance
Longevity Engineering in Gland: Morbidity Compression and Precision Training
How to reduce the average 12 years of decline through precision training. Biomarkers, Type II fibers and RSI-mod explained.
HealthNutrition
Obesity: Understanding the Mechanisms and Taking Effective Action in Gland
43% of Swiss are overweight. Meta-inflammation, myokines, NEAT: the science behind sustainable solutions. Practical guide for the Vaud Lake Geneva region.
The essential benefits of physical preparation for athletes
Comprehensive scientific analysis of physical preparation benefits: performance, injury prevention, athletic longevity and adaptation to modern sport demands.
SportTesting
Field Hockey: Complete Physical Preparation and Performance Testing
Analysis of modern field hockey physical demands. Testing protocols (30-15 IFT, sprints, agility), athletic quality development and injury prevention.
HealthNutrition
Proteins and tendon health: complete guide for active athletes
How collagen and targeted nutrition can strengthen your tendons, prevent injuries and improve explosive performance. Scientifically validated protocols.
Health
Physical Activity, Sedentary Behavior and Health: What Science Says (WHO, BAG)
WHO recommendations, cost of inactivity in Switzerland (CHF 2.5B/year), sedentary-mortality link. Complete guide with practical goals and scientific sources.
HealthRecovery
2026 Active Longevity Guide: Biohacking and Data-Driven Health
High-performance strategies, biohacking and quantified health for Lake Geneva region. Force plates, RSI, sarcopenia and morbidity compression.
SportTesting
Goalkeeper Physical Tests: Complete Battery and Protocols
Goalkeeper physical testing battery: power, RSI, 5–10 m sprint, 5-10-5 agility, Yo-Yo GK, mobility. Protocols + training plan.
HealthRecovery
Active Recovery During Holidays: Passive vs Active Rest (Mobility + Stretching)
Passive vs active rest: a simple routine (10 min/day) to reduce stiffness, maintain mobility, and return to sports pain-free after your holidays.
Performance
Strength Development Methods in Physical Preparation: Complete Guide
Discover the most effective scientific methods to develop your strength: VBT, cluster sets, rest-pause, undulating periodization, and eccentric techniques. A comprehensive guide based on the latest research.
HealthNutrition
Nutrition And Holidays: How To Manage Overindulgence Without Losing Your Fitness
The holiday season comes with its share of hearty meals and tempting treats. Discover science-backed strategies to enjoy festivities while maintaining your physical fitness and health.
PerformanceHealth
Fundamental Cardio: Why Zone 2 is the Champions' Secret (Simply Explained)
Discover why all professional athletes talk about the famous 'Zone 2' and how cardiovascular training can transform your sports performance, even if you're a beginner.
SportPerformance
Ski Preparation: The 3-Week Protocol To Protect Your Knees
Hitting the slopes in 3 weeks? Discover the science-based emergency protocol to prepare your legs and prevent ACL tears. A complete program adapted for skiers in the Lake Geneva region.
Health
Back Pain and the Importance of Exercise: Breaking the Chronic Pain Cycle
Science is clear: movement isn't the enemy of your back, it's the cure. Discover why prolonged rest worsens pain and how to resume sports intelligently.
Health
Longevity Can't Be Bought, It Must Be Earned Through Sweat: Why Running Isn't Enough
Think your Sunday jog is enough? Discover why true longevity requires much more than cardio: strength training, intensity variation, and fighting sedentary behavior.
Performance
Power Development: How to Become Explosive Like a Rocket
Force + Speed = Power! Discover why being powerful is better than just being strong or just being fast, and how to explode in your sport.
Performance
Strength Development: Why Your Brain Is More Important Than Your Muscles
Think strength is just about big muscles? Discover how your brain plays the lead role and how to become truly strong intelligently.
SportPerformance
Youth Athletic Development: How to Grow Strong and Healthy
Why don't all kids grow at the same speed? Discover how to train smartly according to your age and development, not your friends'.
SportTesting
Rugby Union: Indoor Testing Battery (2 h) Explained Simply
In 120 minutes, indoors, we map your rugby physical identity: strength, power, reactivity, endurance, and robustness, position by position (forwards vs backs).
SportTesting
Volleyball: Complete 2-Hour Testing Battery
100% indoor testing battery for volleyball players: vertical jump, reactive strength, explosive endurance and specific injury prevention (ankle, knee, shoulder).
SportTesting
Ice Hockey: Complete 2-Hour Testing Battery
100% indoor testing battery for youth and professionals: strength, explosiveness, anaerobic power and hockey-specific injury prevention.
SportTesting
Football: Complete 2-Hour Testing Battery
Indoor testing for footballers: speed, agility, power and football-specific injury prevention.
SportTesting
Basketball: Complete 2-Hour Testing Battery
Specific tests for basketball players: vertical jump, explosiveness and prevention of ankle and knee injuries.
SportTesting
Football Performance Testing: Measure What Really Matters
Sprint, jumps, agility, endurance... How scientific tests reveal your strengths and weaknesses to help you become a better footballer.
SportTesting
Ice Hockey Performance Testing: Become More Explosive Than Ever
On-ice speed, explosive power, agility... Discover how scientific testing can transform your performance and make you unstoppable on the rink.
SportPerformance
Trail Running: The Science To Run Stronger, Longer
Discover how strength training can transform your trail performance. From running economy to downhill resilience, here are the scientific secrets of the best trail runners!
SportPerformance
LTAD: How To Build A Champion Step By Step
Discover the secret of the world's best athletes: progressive and intelligent development. Like building a rocket, becoming a champion takes time and precise steps!
Health
Sport And Aging: How To Stay Young Longer
Discover how sport can slow down your body's aging. Science has found the secret to the fountain of youth, and it's simpler than you think!
HealthNutrition
Sport And Weight Loss: The Scientific Truth Nobody Tells You
Discover why losing weight with exercise is more complicated than 'burning calories'. Science reveals fascinating secrets about your body!
Performance
Strength Training Progression: The Science To Get Stronger Without Getting Hurt
Discover the scientific secrets to progress in strength training intelligently. Like climbing stairs, every step counts to reach the top!
Editorial
We write what we practise, every week, grounded in research and our clinical work.
No content churned out at scale. Every article is reviewed by a team member (physiotherapist, strength coach or partner physician).