FORSTER STRUCTURE PROGRAM© STRENGTH AND FLEXIBILITY
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 exercise is the FORSTER STRUCTURE PROGRAM© Strength and Flexibility Training. The vital component of fitness is healthy resilient joints and muscles, with increasing flexibility and strength to adapt to life, sport, and aging. Flexibility: During exercise our muscles shorten; therefore, the connective tissue must be stretched to maintain full range of motion and good posture. 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 in sport and training • How stretching improves your range of motion, improving athletic performance
FORSTER STRUCTURE PROGRAM© STRETCHING FOR RECOVERY
Stretching is the most effective self-recovery technique you can do to make a very significant contribution to the adaptive process you seek in training: increased fitness. Because your physiology adapts to training, a disciplined active recovery program is essential. No one ever became stronger during a workout, it is in the recovery period when we become fitter. Following periods of hard work, fatigue and an initial decrease in performance occur before the body becomes stronger or more efficient. However, this occurs only if time for recovery is provided. Focusing on the recovery of the structural systems is critical. In runners, limitations of the structural system (tendons, bone, fascia) to withstand the rigors of the training load necessary to peak the metabolic systems (energy production) is often their demise. Stretching sessions before and particularly after light recovery workouts are more productive when unencumbered by the tightness that would otherwise occur following hard workouts. In this way your stretching efforts go further toward elongating connective tissue and helping tendons and ligaments heal and grow stronger. A good indication of when your structural system is recovered and ready for another hard workout is when the stiffness from the last hard workout is absent. Stretching before and after every workout is critical to joint stability and structural integrity. Stretching prepares the body for exercise and minimizes the damage created during workouts. Stretching after workouts wrings the waste products out of the muscles and returns muscles to their normal resting length therefore avoiding maladaptive muscle and tendon shortening. The metabolic system can be overtaxed and weakened not strengthened with inappropriate balance of stress and recovery. 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.
PHASE IV PEAKRIGHT© COMPREHENSIVE TRAINING FOR SWIMMERS
PHASE IV offers the most comprehensive science based training and nutrition program for swimmers available anywhere! Beginning with a complete head-to-toe structural examination, RMR and VO2 metabolic testing, PHASE IV WATERPOWER© strength and speed training, and PHASE IV FUEL© with nutritional guidance, as well as technique analysis, we can build a PHASE IV PEAKRIGHT© daily periodized training and nutrition plan that will peak your fitness and performance and keep you healthy, injury resistant, and competing longer. If you are interested in improving your performance, and preventing injury, we will design a periodized training plan for you, complete with daily nutritional optimization, as well as strength and flexibility training. Our programs have been honed over 35 years in the results driven world of elite athletics, and with thousands of athletes who have chosen our science based approach to achieving complex performance goals.
PHASE IV PEAKRIGHT© Online Periodization Strength Training
This portable program is instructed for independent training at your home or gym and includes a Structural Examination conducted by a Licensed Physical Therapist 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, 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. Includes a Stretch Strap, Ice Bag, & Ankle Weights.
PHASE IV WATERPOWER© PERFORMANCE
Working against water’s natural resistance makes for a healthier more balanced workout than is possible on land, with virtually no risk of damage to the body. For rehabilitation, x-training and sport specific training, pool workouts build aerobic and anaerobic fitness, core strength, balance, muscle endurance, power and agility. The Complete Waterpower Workout Book is a comprehensive best seller in its 9th addition and translated in four languages.