SPRC Blog

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.


    WHAT TO DO WHEN YOU HAVE SORE CALF MUSCLES April 9, 2015 09:30

    Sore after your run, walk, or workout?

    Chris McCaffrey demonstrates  how best to loosen up tight calves with a foam roller.

     

     

    If you need a foam roller, stop by St. Pete Running Company. We carry Trigger Point foam rollers in store.

     

     

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


    TRIGGER POINT STK CLINIC ANNOUNCED November 8, 2014 14:00

    Trigger Point Class - Tuesday, November 11th - 6:30 PM

    We're happy to be carrying a fantastic new product from Trigger Point Therapy called the Grid STK and Grid STK-X. These are self massage tools which would be great store item for people who are involved with running, cycling, triathlon, and crossfit.

    We suggest massaging your soft tissue with the Trigger Point STK as part of your everyday training routine. That in mind, we're holding a Trigger Point Class on how to best use this device before and after training and also in between training sessions as daily maintenance. Our class will be held on Tuesday, November 11th at 6:30 PM. The cost of the Class is $30, and participants will get a Trigger Point Massage STK for free!  We have an Trigger Point certified employee who will show you how to get the most out of this device and also take care of your muscles.

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    So if you get sore or want to learn how to get your body to perform at a higher level more often, please make plans to attend this class on Tuesday, November 11th at 6:30 PM from our shop, 6986 22nd Ave North, St. Petersburg.

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    RUNNING CLASS ANNOUNCED IN ST. PETE October 1, 2014 11:00

    St. Pete Running Company is hosting another round of our popular Running Classes.  Last time we did this back in June we instructed over 200 students to a more efficient running form. 65% of Runners will have an injury THIS YEAR! Don't become a statistic! A full description of the courses are below. These classes are open and informative and are a great tool to help you get started on your running journey. The cost to attend is $5 per class, and each participant will receive a $10 St. Pete Running Company  $10 Voucher to spend in our Running Store.

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    Running 101.  Saturday, October 4th at 8:00 AM.  Also bring cash because we're having a coffee truck there from 7:00 - 10:00!   RSVP to our Facebook Event

    Description:  If you've never run 1 mile in your life, this class is for you! This is for beginner to intermediate runners who want to learn the basics of proper run technique. We start with how to put your foot on the ground, and continue on from there. Like everything else we do, this is meant to be a friendly and non-intimidating class which will be perfect for the non-runner. The whole class will last approximately 1 hour and there won't actually be much running involved.  We will be outside moving around, so bring a bottle of water and wear your running shoes. The end result is that you will leave the class with a strong understanding of what's required to run efficiently.

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    Running Refresh Class. Sunday, October 5th at 8:00 AM. RSVP to our Facebook Event

    Description:  Come to this class if you can't make Saturday's class or if you've already taken one of our classes in the past and just want to freshen up on your running technique. The class will be designed for beginner to intermediate runners and we will go over how to run more efficiently. Depending on class size we will break off into smaller group and work on some running technique drills.  This class will be a great reminder those who already "get it" as to why cadence, positioning and posture are important. Also by the end of this class you should know how to reduce the loading forces on your knees, hips and back and use your tendons more when you run.... (That's a good thing!)

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    Running 201.  Saturday, October 11th at 8:00 AM. This class will last approximately 1 hour and we will be outside moving around. This builds on the foundations we learned in running 101. We will go over much of the Running 101 curriculum as well so if you missed class on Oct 4th, that's okay. This class will incorporate some running technique drills which are designed to help with positioning of your hips and legs. This class is designed for beginner to intermediate runners and is sure to be informative. Usually this is the biggest class we have when we run this course!

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    Running 301. Saturday, October 18th at 8:00 AM. This is designed for beginners all the way up to advanced runners. Learn techniques and drills that elite runners incorporate into their everyday training regimen to become more efficient at running. We will build from what we learned in Running 101 and 201, and although prior attendance isn't required, it is certainly encouraged. 75% of this class is outside and the final 25% will be inside using foam rollers and body weight exercises. The end result is that you will have a daily routine and will have a thorough understanding of training practices which will improve efficiency

    If you have any questions about this or any of our classes, please contact us via e-mail