Scientific metabolic testing is at the foundation of Sports Science. This testing lets us to see what is happening inside your body during exercise. From this data we create accurate heart-rate training zones assuring all your workouts are100% productivity with no wasted efforts. As exercise intensity increases so does your heart rate.  As your heart rate increases your body’s preferred energy source shifts from primarily burning fat to burning carbohydrate. Whether your goal is set a PR or improve your health and appearance, finding the “Optimal Fat Burning Exercise Heart Rate Zone” is the starting point for all science based exercise programs. By training in the proper zone you will teach your body to burn more fat and less carbohydrate which allows you to run a faster pace with lower lactic acid levels and less fatigue. Proper heart rate training replaces random workouts and is essential to optimizing the effort/reward ratio of your training. Only VO2 testing provides the precise exercise heart rate zones you need to improve your performance and health while achieve your ideal body weight.

Periodization strength training breaks the training program into cycles (or periods) where fitness is developed in a scientifically rational sequence. After about six-to-eight weeks of the same activity the body becomes stronger and can handle the load without experiencing stress; performance will then fade if the exercise stimulus is not altered in such a way as to create new stress on the body, and peak hormone production again. Your PHASE IV team is using state-of-the-science training methods to set up your plan of Periodized Strength Training. Matching the requirements of your sport, you will be educated in proper strength development, stretching, warm up, cool down, and aggressive recovery techniques. The basic tenant of Periodization is that all exercise is futile, if rest and recovery periods are not provided. You will gain the knowledge of when to workout, and when to rest and recover to reach your performance goals. In short, you will learn to utilize science to improve your strength and performance, while avoiding injury, and preserving your body. This carefully orchestrated program of progressive resistance exercises to strengthen the bigger muscle groups with and a routine that favors developing strength and not size, will positively impact your power to body weight ratio. This is a comprehensive science based strength training program of carefully chosen exercises that relate to building strength for running, impacting your performance, and achieving your goals!

Healthy Running Step by Step will help runners of all ages and abilities understand the science behind every aspect of running: training program design, running technique, nutrition, recovery, flexibility and strength training and why running injuries occur, how to prevent them, and how to speed up recovery. Injuries plague the majority of runners, wrecking training plans and cutting running careers short by decades, but they are not inevitable. Authors Robert Forster, P.T., and Roy M. Wallack explain that nearly all running injuries can be rehabilitated quicker and even avoided altogether with the right training, strengthening, stretching, running form, and diet strategy. Drawing from Forster’s three decades of training and treating Olympic athletes and more than 10,000 runners at his award-winning Santa Monica, California, physical therapy and high-performance centers, this book emphasizes that better performance is inextricably bound to injury reduction and that a comprehensive, science-based training plan with built-in anti-injury “insurance” must include these crucial elements: Periodization training, Proper technique and footwear, Nutrition, Posture and flexibility, and Strength training. This book also includes detailed, step-by-step rehabilitation matrixes for the five most common running injuries: IT band syndrome, Achilles tendonitis, shin splints, plantar fasciitis, and hamstring injuries. Using these unique matrixes as your guide, you’ll recover from injuries more quickly and understand what you need to do to prevent their reoccurrence.