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
FORSTER STRUCTURE PROGRAM© Posture and Flexibility Self Assessment
The most important aspect of health and fitness exercise is posture and flexibility. In this video you will learn how to assess your posture and flexibility using the same clinical observations we use at PHASE IV.
FORSTER STRUCTURE PROGRAM© Foam Roller Workout
As a sports medicine practitioner, I like to say that “All training is futile if time for recovery was missed.” Foam rolling is an essential practice; so much so, that I created a foam rolling routine that will target all the major muscle groups. More than just recovery, foam rolling can give you myo-facial release, joint mobilization, and even improve your alignment and posture! A foam roller works by using your own body weight to give you many of the same benefits of sports massage, including the ability to restore sore, kinked-up, tight post-workout muscles, tendons, and fascia to their normal tone. Foam rolling speeds muscle recovery by increasing blood flow, circulation, and range of motion, making you resistant to injuries caused by adhesions and scar tissue that limit range of motion.
PHASE IV FUEL© 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. Our 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 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 for distance running. 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© STRETCHING FOR RECOVERY Flexibility Training
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. 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 Forster BodyRx Stretching for Recovery Program, it is the key component of healthy resilient joints and muscles. 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© Periodized Strength Training
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 running, 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 excel in your sport. 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 strengthens the bigger muscle groups with and a routine that favors developing strength and not size. This 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 CYCLING. impacting your performance, and achieving your running goals!
PHASE IV FUEL© Science Based Weight Management
At PHASE IV, we identify nutrition & hydration issues you may have in preparation for your next race/ride, and for your performance in life and sport! How to achieve your personal weight goals and ideal performance body weight begins with unlocking the mysteries of your personal physiology, and finding your optimum fat burning exercise zones. The perfect balance of training and exercise, recovery, and nutrition, is a science. Science-based heart rate prescriptions are based on your metabolic testing results. Using your testing results, we will design a weight management program for you based specifically on your own uniquely personal physiology, genetics and metabolism. Your dietary intake will be analyzed for macro and micronutrient content. Deficiencies and excesses in your diet and exercise will be identified. You will receive personalized dietary guidelines specific to your needs based on your activity level, and a PHASE IV registered dietitian will review your progress and make necessary adjustments to your program. We will define what you need to eat and when you need it based on the science of healthy nutrition and your activity level. Learn how to achieve sustainable weight management goals with PHASE IV science!