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Phase 3 Training: Perform Better

In Phase 3: Perform Better; we utilize an integrated performance process to develop physical and athletic integrity. We focus on managing ground reaction forces and improving functional thresholds. Expected outcome: Perform Better.

UpRight Movement has helped me a great deal, especially in the areas of strengthening my “core” and actually reshaping my body so that I stand tall and look thinner. People tell me I look great. Judith Edson

Who Is This Training For?

Some of the Bio-Markers we commonly see in Phase 3 Clients are:

  • Performs consistent progressive strength exercises, for the past 1 – 3 years, little to no injury and/or pain history
  • Participates in labor intensive activities, recreational sports or competes within sports
  • Moderate to high tolerance to physical activity and exercise stress, normally has a positive response to training

What You Do in This Phase of Training

An Individual’s Abilities + Expected Movement Demands = Proper Movement Based Planning

There are at least three filters that we may use to determine a starting point for your program, which help us to identify your functional symmetry, limitations, and risk of injury.

Fundamental: Breathing, Gripping, Head-Eye Tracking, Reaching, Leg Raising, Supine, Rolling, Prone, Hip Flexion/Extension, Short Foot Posture.

Transitional: Quadruped, Rotary Stability, Trunk Stability, Crawling, Half Kneeling, Full Kneeling.

Functional: Lunging, Stepping, Squatting, Carrying, Gait, Skipping, Running, Deceleration, Acceleration, Jumping, and Hopping.

Together these movement filters provide us with an accurate picture of your movement and performance capacity. Based on the information gathered during the Intake Session we can identify areas of opportunity for improvement and help to establish training routines that support you in feeling, moving, and performing better.

What you take away from the intake session:

  • Prehab (or pre-habilitation) is a proactive approach to injury prevention and reduction.
  • Corrective exercises that focus on postural muscles and developmental movements.
  • Approximately 90 minutes
  • Optional INTAKE + (Intake with one additional “learn by doing” session to be scheduled soon thereafter). To schedule INTAKE + with the one additional “learn by doing” session within a week of the Intake, contact us at info@uprightmovement.com to receive discount code.

Back to the Essentials! – What you can expect from Movement 101

In Movement 101 we explain and break down human movement and the why, how, what and when of recommended routines. We will be practicing essential patterns with a focus on function and feeling better.

Fundamental movements that will be covered:

Breathing, Gripping, Head-Eye Tracking, Reaching and Leg Raising, Supine, Rolling, Prone, Hip Flexion/Extension, Crawling, Half Kneeling, Full Kneeling, Transitional Movements, Short Foot Posture, and Gait.

  • Emphasis is on empowering you with the ability to perform your recommended routines successfully.
  • Q & A. Detailed answers to your movement and training questions.
  • Small classes mean more individual attention. Movement 101: Requires 2 – 4 people per group for class to be conducted.

MOVEMENT 101 REMOTE

What you can expect from Movement 101 REMOTE

In Movement 101 REMOTE we explain and break down human movement and the why, how, what and when of recommended routines. We will be practicing essential patterns with a focus on function and feeling better.

  • Emphasis is on empowering you with the ability to perform your recommended routines successfully.
  • Q & A. Detailed answers to your movement and training questions.
  • Private 1 on 1 Skype sessions mean more individual attention. Movement 101 REMOTE is limited to qualified individuals. Acceptance into this program may be established after your Intake or later on during your participation within UpRight Movement’s training continuum. To schedule 30 minute sessions once or twice a week, contact us at info@uprightmovement.com

What You Can Expect from Phase 3 Training:

Training builds upon your recommended routines and Movement 101. Your phase of training will be relevant to your needs and intended results. All to support you in feeling, moving, and performing better whatever your demands are.

Our seamlessly integrated training systems approach is guided by the following:

  • Safety throughout the process (exercise does not need to be distressing). We continually monitor your technical proficiency, intensity, volume, and regeneration.
  • Physical and movement asymmetries minimized
  • Reduced injury risk potential
  • Movement and performance development
  • Continual results

Phase 3 Training: Perform Better

In Phase 3: Perform Better; we use a five-stage process to help restore, improve, or maintain both performance integrity and the ability to manage ground reaction forces throughout your body.

  1. Durability Training: Durability helps to optimize neuromuscular efficiency, joint position/function, and maximize muscle regeneration. Durability training targets key load bearing regions of the body that are the most prone to injury, such as the back, hips, shoulders and knees.
  2. Performance Standards Test: A series of accurate, reality-based movement tests designed to determine the functional ability of your body. Each test demonstrates your ability to perform the movements (both Fitness and Performance) necessary to move through your life without being vulnerable to injury. If any of these movements are difficult or not currently possible, we are able to develop specific routines that help you to safely restore, balanced movement patterns.
  3. Developing strength and power. Once in the weight room it is important to develop strength within the boundaries of quality movement. We need to train at the speeds, loads, and movements appropriate for your abilities or sport/position.
  4. Developing plyometrics. As the bridge between strength and movement skills, plyometrics are the key to developing powerful movement patterns. This stage involves low quantity, high quality work to teach you how to improve power production and the rate of force development.
  5. Energy system development. We evaluate your requirements, assess your conditioning relative to those demands, and improve your capacity with appropriate movements in a fun and challenging environment.

Phase 3 – Perform Better – Developmental Goals:

  • Pushing, Pulling
  • Picking up Objects from the floor, approx. 1+ times your bodyweight
  • Locomotion
  • Trunk Stability
  • Deceleration, Lunging/Down Hills, 1-Leg Supported
  • Acceleration, Stepping/Hills, 1-Leg Unsupported
  • Squatting
  • Go Under Obstacles
  • Go Over Obstacles
  • Go Around Obstacles
  • Climbing
  • Skipping
  • Running
  • Jumping
  • Hopping
  • Perform Better, while moving within the Ground Reaction Forces of 4-11 times your bodyweight

Do You Want To Perform Better?

Contact us today to learn more about our Phase 3 “Perform Better” training.

 

Perform Better

Perform Better

Are you interested in signing up for Phase 3 “Perform Better” training?

 

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