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Marc Sonderegger, Gründer von Personalworkout, Arm in Arm mit Tom Purvis (RTS) in Toms Fitnessstudio in den USA.

What Biomechanics Has to Do with Strength Training

In 2019, I first came into contact with RTS (Resistance Training Specialist), and in 2021, with the help of Michael Bachmann, a personal trainer from Zurich, I organized the first RTS course in Switzerland (Level I), which has since taken place three times. In 2023, I began the online learning for the RTS Mastery course, which took nearly a full year with over 120 hours of video material and is a prerequisite for attending the course in the USA with Tom Purvis. In this blog post, I want to share 10 key takeaways from nearly 200 hours of training, providing insight into the importance of biomechanics in strength training.

What Biomechanics Has to Do with Strength Training
Ein Mann in Schlafkleidung sitzt sitzt vornübergebeugt mit schmerzverzerrtem Gesicht  im Bett und hält eine Hand an die Seite, während die andere seinen Kopf stützt.

Pain – how it arises, what it tells you, and what you should do with the signals

Pain and its perception is a complex phenomenon that goes beyond biological mechanisms. It is linked to emotions, mental state, and individual tolerance thresholds. In this article, we explore the mechanisms of pain, unveil the secrets behind different pain tolerances, and discuss the controversial question of whether, when, and how to train while in pain. Additionally, we offer guidance on deciding when it’s time to consult a doctor or physical therapist

Pain – how it arises, what it tells you, and what you should do with the signals
Ein Junge sitzt entspannt auf einem Baumstumpf im Wald, wendet sich mit geschlossenen Augen der Sonne zu und nimmt eine Meditationshaltung ein.

Vitamin D – Production, Functions, and Reference Values

Who hasn’t heard of Vitamin D? At the latest since the Covid pandemic, everyone should have come across it. Several studies have shown that better vitamin D levels are associated with a lower risk of severe illness.
But what exactly is Vitamin D? How is it produced, and what functions does it serve? How and when should it be tested, and what are considered “good” values? In this blog post, we answer all these questions.

Vitamin D – Production, Functions, and Reference Values
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How to Adjust Your Training and Nutrition to Your Cycle to Get the Most Out of It

Talking about cycle-oriented or cycle-based training has become more mainstream in recent months. The hormonal fluctuations during the female cycle influence training, nutrition, and even the risk of injury for women. Especially in personal training, addressing this can allow for perfectly tailored adjustments to each “situation.” In this blog post, we provide an overview of hormonal differences and their potential consequences for training and nutrition, along with practical tips.

How to Adjust Your Training and Nutrition to Your Cycle to Get the Most Out of It
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What impact do training, sleep, and nutrition have on optimizing athletic performance?

In the pursuit of a healthy and thriving lifestyle, the symbiotic relationship between training, sleep, and nutrition plays a pivotal role. Achieving optimal performance, whether in sports or daily life, requires a harmonious balance among these three pillars. In this blog post, we will delve into the intricate connections between training, sleep, and nutrition, exploring how each element influences the others and contributes to overall well-being.

What impact do training, sleep, and nutrition have on optimizing athletic performance?

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Holistic advice with medical analysis & nutrition plan