SPRC Blog

A PERSONALLY TAILORED WORKOUT JUST FOR YOU May 09, 2015 07:30

Part 1: HOW IN SHAPE ARE YOU?

 

Part 2: How FMS Shapes Your Workout

A few weeks ago, Brian Klepacki of OPTIMAX PERFORMANCE TRAINING took Sydney and I through a Functional Movement Screen (FMS). You can read all about our experience by clicking HERE.

The FMS test revealed certain imbalances and weaknesses for both Sydney and me. From there, Brian was able to create a workout personally designed to help us improve those imbalances and strengthen weaknesses.

For a client of OPTIMAX PERFORMANCE TRAINING, the application of the data typically leads to a 6-week training program. After that, Brian will retest with the FMS to gauge improvement levels.

For our first workout after the screening, Brian took Sydney and I through a custom corrective program. The process involved a series of exercises that included stretching. The stretches and exercises focused on maintaining balance and stability with a focus on lateral and overhead movements. As runners, Sydney and I both had weaknesses in those areas because we utilize the upper body muscles less than the lower half.

On Day 1 of the program, this is what our workout looked like:

    Dynamic Stretching

        Dynamic Warmup

           

             Corrective Exercises

                  

                  Explosive/Power Set

                     

                    Many of the specific movements were tailored to help get the body in proper alignment through exercise with a focus on fixing the specific areas where Sydney and I needed adjustment. The specific order of stretches and exercises helps create a firm foundation for the body while making sure the body is in alignment before getting into the Explosive/Power Set.

                    Why is this important for runners and athletes?

                    As a runner, I'd like to improve over time. Ideally, I want to be running when I'm in my 80s and 90s. Some of the things Brian shared with us helped me understand why an FMS test and the personally tailored workout was so important:

                    Injury Prevention and Longevity

                    • Athletes need to build a base before bringing power

                    • Runners need more strength in order to build longevity

                    • Fatigue leads to imbalances

                    The best way to promote a long, healthy life of athletic activity begins with an FMS test and a workout made especially for you that corrects and adjusts in the needed areas while strengthening the body.

                    Interested in your free FMS?

                    CONTACT BRIAN KLEPACKI, OWNER OF OPTIMAX PERFORMANCE TRAINING

                    Phone: 727-641-5584

                    Email: brian@optimaxperformance.com

                    Website www.optimaxperformance.com

                    Facebook: Optimax Performance Training

                    Instagram: optimaxpt

                     

                    NOT IN THE TAMPA BAY AREA?

                    Find an FMS expert in your area: http://www.functionalmovement.com/experts

                     

                     

                    Blogger Bria works at St. Pete Running Company as a customer service manager.


                    HOW IN SHAPE DO YOU THINK YOU ARE? April 17, 2015 09:00 1 Comment

                    Finding Strengths and Imbalances

                    Find out how in shape you are with a free FMS

                    The first thing OPTIMAX PERFORMANCE TRAINING owner, Brian Klepacki, wants blog readers to know is that he will do a complimentary FMS assessment if you mention that you read this post.

                    What is FMS?

                    FMS stands for FUNCTIONAL MOVEMENT SCREEN. FMS is the screening tool used to identify limitations or asymmetries in seven fundamental movement patterns that are key to functional movement quality.

                    When Brian Klepacki, FMS Certified Level 1, takes you through these seven basic movement patterns, he observes and assesses mobility, motor control weaknesses, and imbalances. The process only takes about 10 minutes.

                    FMS was created by Functional Movement Systems, a company with a mission to help people move better and then move often. The philosophy was introduced in 1995, at a time when there was no systematic tool to identify movement asymmetries or major limitations in functional movement patterns.

                    How in shape am I?

                    I had the opportunity to complete an FMS with OPTIMAX PERFORMANCE TRAINING owner, Brian Klepacki. You'll get to see how I did in this post.

                     

                    Why is FMS Important?

                    Anyone who spends time exercising, whether it be running, walking, gym workouts, cycling, etc., can benefit from a FUNCTIONAL MOVEMENT SCREEN.

                    Benefits include:

                    • The ability to quantify a person's full range of mobility

                    • Identifying strengths and weaknesses in motor control

                    • Identifying balances and imbalances in functional mobility

                    • A reliable baseline to screen and evaluate movement that provides actionable and effective steps for performance, injury prevention, and recovery

                       

                      Bria's Functional Movement Screen with Brian Klepacki

                      When Brian Klepacki offered to take me through a FUNCTIONAL MOVEMENT SCREEN, I dragged, er, brought Sydney Polhemus along so that I could gain a broader perspective beyond just my score.

                      The 7 Exercises of FMS

                      1. DEEP SQUAT

                      2. HURDLE STEP

                      3. INLINE LUNGE

                      4. SHOULDER MOBILITY

                      5. ACTIVE STRAIGHT-LEG RAISE

                      6. TRUNK STABILITY PUSHUP/PRESS-UP CLEARING TEST

                      7. ROTARY STABILITY

                      How did we do?

                      Each exercise was scored from 0-3 with 0 = pain, 1 = bad, 2 = average, and 3 = flawless.

                      FINAL SCORE

                      Bria: 17

                      Sydney: 15

                      Not that it was a competition or anything...

                      Brian also scored for imbalances and weaknesses. For me, I had an imbalance on the hurdle step where one leg was not lifting as high as the other. I also had upper body strength weakness on the the trunk stability pushup/press-up clearing test. For Sydney, she also had weakness on the the trunk stability pushup/press clearing test but in her core. Her imbalance was also on the hurdle step and the shoulder mobility.

                      Brian uses the FUNCTIONAL MOVEMENT SCREEN to create a training plan where imbalances and weaknesses are targeted and ideally improved over time through the program he specifically tailors to each individual.

                      Interested in your free FMS?

                      CONTACT BRIAN KLEPACKI, OWNER OF OPTIMAX PERFORMANCE TRAINING

                      Phone: 727-641-5584

                      Email: brian@optimaxperformance.com

                      Website www.optimaxperformance.com

                      Facebook: Optimax Performance Training

                      Instagram: optimaxpt

                      NOT IN THE TAMPA BAY AREA?

                      Find an FMS expert in your area: http://www.functionalmovement.com/experts

                       

                      Blogger Bria works at St. Pete Running Company as a customer service manager.