FORSTER STRUCTURE PROGRAM© STRENGTH AND FLEXIBILITY TRAINING
PHASE IV has thirty five years of expertise in the results driven world of elite athletics, and every day with clients just like you. We know that the essential foundation of life and sport performance is the Forster Structure Program© for Strength and Flexibility. This is not bodybuilding or the routines you will see in the local gym created by personal trainers, but a science based program of carefully chosen exercises that relate to running!
The key component of healthy resilient joints and muscles under the stress of running, is increased flexibility and strength. Flexibility:
During training our muscles shorten; therefore, they must be stretched to maintain full range of motion and good running posture. In addition as we continue to stress our bodies through running, connective tissue forms and naturally tightens the muscle which leads to functional limitations. These limitations lead to altered mechanics of the joint and eventually joint wearing (Arthritis), and almost all running injuries! You can reverse this process and avoid injury once you discover the safest and most effective stretching techniques to help you perform better, prevent injury, improve your range of motion, and aid in your recovery from exercise and lifestyle.
Posture and Flexibility Self Assessment
The muscles and ligaments that keep us upright atrophy over time and from misuse. Forster’s self assessment guide is critical to understanding that good posture is not just about how you stand or run. More important than standing straight are the postures you assume sitting and laying down, which is how you spend most of your day. Fortunately, compensating for the stressful positions that corrupt our bodies with age do not need to be strenuous or difficult. Sitting with good back support that maintains the natural curves in your spine is the most critical thing you can do to protect your joints from the stress that builds up and damages surrounding ligaments, circulation, and breathing. Having seen the painful results of posture neglect, Robert Forster PT created a series of stretching and strengthening exercises which prevent debilitating conditions caused by weakness due to misuse of the muscles in the back of the body. Strengthening posture and the muscles which provide the infrastructure of healthy movement combined with walking or any low intensity exercise is a complete fitness program!
Foam Roller Workout
Overload of stress without the reprieve of recovery exercise leads to a breakdown of the systems involved in training. No one will create adaptive strength if their training program is void of recovery adjuncts. Roller Work is a critical fitness adjunct for injury free peak performance, recovery, and a long, healthy life! Incorporating foam roller work in your fitness program will help avoid injury, improve recovery, eliminate knots and improve postural alignment creating a healthy body that is resilient to injury and primed for great performances.
Nutritional Optimization
Training is only half the battle when it comes to achieving the performance and body you desire. Food is the other.
Just like with your training, a science-based approach to what you put in your body and when you do it has a great effect on your ability to achieve your athletic and health goals. My approach to health and fitness involves guided exercise and an easy-to-follow, “close-to-the- earth” diet. Both are designed for one singular goal: metabolic efficiency—to make you a better butter burner. But where do you start? How DO YOU construct a dietary program that addresses your unique personal physiology, genetics, lifestyle, and metabolism? At PHASE IV Scientific Health & Performance Center our registered dietitians will provide science-based answers to these questions. Our thorough understanding of the intricate synergistic relationship between nourishment, lifestyle, exercise and enhanced metabolic function, will result in a science based program that defines exactly how to fuel your body. Your PHASE IV FUEL© PROGRAM will determine the exact calories you need to fuel your workouts and lifestyle while managing your weight goals. With PHASE IV professional support, you will achieve your goals and create the body you’ve always wanted!
FORSTER STRUCTURE PROGRAM© FLEXIBILITY TRAINING
Honed over the last thirty five years in the results driven world of elite athletics, and every day with clients just like you, we know that the essential foundation of the Forster Prescription for Exercise is the Stretching for Recovery Program, it is the key component of healthy resilient joints and muscles. The need for increased flexibility is vital for the young and the aging. During exercise our muscles shorten and the connective tissue must be stretched to maintain full range of motion and good posture; and as we age, connective tissue naturally tightens and begins to lead to functional limitations. These limitations lead to altered mechanics of the joint and eventually joint wearing (Arthritis). It is the one aspect of aging we can reverse. Discover the safest and most effective stretching techniques to help you perform better, prevent injury, improve your range of motion, and aid in your recovery from exercise.In this video you will learn:
- • The safest and most effective stretches for each part of your body
- • How to incorporate a safe and effective stretching routine into your active lifestyle
- • The importance of stretching in developing healthy joints and muscles for life
- • How stretching aids in the recovery process and helps to prevent injury
- • The performance benefits of a proper stretching routine as it pertains to sport and exercise
- • How stretching improves your range of motion, resulting in improved athletic performance
PHASE IV PERIODIZED STRENGTH TRAINING
This PHASE IV STRENGTH TRAINING PROGRAM is instructed for independent training at your home or gym and includes a Structural Examination conducted by a Licensed Physical Therapist at PHASE IV; and 4 monthly personal training sessions as you progress through the four phases of Periodization training. Whether you want to look and feel your best or train for your favorite activity or sport, Periodization training has been proven to be the best approach to exercise because it is based on the way the body responds to physical stress. You will receive a personalized training program to first develop joint stability, THE ANATOMICAL ADAPTATION PHASE, we will address posture deficiencies, and develop core strength before moving on to overall strength and power training. Delivered with the professional guidance of an experienced Exercise Physiologist, this program includes the essential exercises necessary to address your particular needs and achieve your goals.
PHASE IV FUEL© SCIENCE BASED WEIGHT MANAGEMENT
If you are like most Americans, your doctor has probably prescribed better eating and exercise habits to manage and reverse health risks. But where do you start? How DO YOU construct a dietary program that addresses your unique personal physiology, genetics, lifestyle, and metabolism? At PHASE IV Scientific Health & Performance Center our registered dietitians will provide science-based answers to these questions. Our thorough understanding of the intricate synergistic relationship between nourishment, lifestyle, exercise and enhanced metabolic function, will result in a science based program that defines exactly how to fuel your body to manage your weight. Your PHASE IV FUEL© PROGRAM will determine the exact calories you need to fuel your workouts and lifestyle while managing your weight goals. We will provide detailed to give you guidance, taking the guess work out of managing your goals, and we will help you adhere to better eating habits. All plans are set up so that it gives you detail, and teaches you how to build your own meals. We are dedicated to helping you achieve your goals and creating the fit body you’ve always wanted!