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Save The Date
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Injury Prevention Talk & Free Injury Assessments
Wednesday, October 15th 7:00pm at Top to Top 2621 Wilshire Blvd.
Saturday, October 25th
1:00pm at Phase IV 1544 20th St.
*Please Note: There is a $25 fee for this clinic
Space is Limited so **Please pay in advance** to hold RSVP
Includes Stretch Strap - at Phase IV
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Phase IV Women's Weight Training Class
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**NEW START TIME**
5:00 PM TUES & THURS
BE A BETTER "BUTTER BURNER!"
If you are looking to increase your metabolism and strength while getting lean and toned, and who isn't, you need to weight train! Lean muscle burns more calories so if you want to decrease body fat, perform better, train for an event or just look & feel great, this class is for you!!!
About the Class:
- A Weight Training class for Women of all ages and abilities
- Each class will consist of a total body workout designed to increase muscular strength and speed up your metabolism
- The class will follow our Phase IV fitness progression developed by Phase IV Founder and CEO, Robert Forster PT, who has over 30 years experience working with female athletes of all abilities.
- It's a fun, energetic, group workout with fantastic music alongside other like-minded women (NO MEN) that will alleviate stress and leave you feeling great
- Class is designed to train your body properly through scientific principles, so you don't have to do any thinking....Just SHOW UP and HAVE FUN!
Why Weight Training:
- To increase your resting metabolism, decrease blood pressure & body fat
- Reduce bone deterioration and build bone mass to prevent osteoporosis
- Weight training done properly and with planning will NOT give you large muscles, but increase your metabolism which burns more calories and transforms your body into an efficient machine with the tone that we all strive to attain!
Join Lorna Richardson, Trainer
every Tuesday & Thursday -
5:00 pm to 7:00 pm here at Phase IV
Give us a call at 310.582.8212 or email us at info@phase-iv.net
Ask about special 10-pack rates!
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Personal Fitness with PT
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BUILD STRENGTH, FITNESS, AND INJURY RESILIENCE
If you are finishing a Physical Therapy rehabilitation program, looking to build athletic or sport-specific strength and fitness to improve performance, or hoping to steer clear of the setbacks of injury, Phase IV's Personal Fitness with Physical Therapy program has you covered!
* Tuesdays and Thursdays from 7 to 11 a.m.
* Mondays from 3 to 5 p.m.
* Wednesdays and Fridays from 1 to 5 p.m.
* Periodized strength programs developed by and executed in the hands of experienced Physical Therapists
* Scientifically verified progressions to train all modes of strength
* Individualized workouts that maximize health and fitness and minimize risk of injury
* Develop joint stability, strength, power, and endurance for a sport, hobby, or life
* Malleable to your personal objectives
* Builds on Forster Physical Therapy's rehabilitation methods in the hands of the same Physical Therapists
If Forster Physical Therapy is your body's college education, Phase IV's Personal Fitness with PT is its Ph.D. program.
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Phase IV in the News
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On Bended Knee
The Source spoke with Forster PT's Amy Tran, DPT, on rehabilitating basketball-related ACL injuries; her advice to undertake consistent physical therapy before and after surgery applies to ACL injuries from any sport, as well as daily life activities.
Muscleandbodymag.com spoke with Robert Forster, PT, about recovery methods such as the Rumble Roller and low-intensity active recovery. Read the full article here.
Phase IV athlete Joe Warren and his team faced off against the Renzo Gracie Academy in Madison Square Garden on December 1, 2013, as a host of MMA fighters returned to their wrestling roots.
Robert Forster, PT, and Dr. Ivan Huergo discuss periodization training to maximize performance and minimize the risk of injury. Listen here. Phase IV MMA fighter Joe Warren returns to his wrestling roots in Grapple in the Garden 2013. Watch highlights here.
Robert Forster, PT, discusses prevention and treatment of youth concussion syndrome on NBC4 Southern California News with Dr. Bruce Hensel, Chief Health, Medical and Science Correspondent. An article with Robert Forster, PT, featured in TIME Magazine's Healthland
What you don't know may hurt you.
Learn the calf raise variation to train the neglected muscles in the lower leg.
Sick of Squats? 15 Workout Upgrades That'll Get Better Results - an article from www.ivillage.com featuring Robert Forster, PT.
Watch Robert Forster as he is interviewed on NBC by Dr. Bruce Hensel on training Olympic athletes.
Click Here
KCRW's Warren Olney interviews Robert Forster from the London Olympics on "Which Way LA"
Click Here to listen
Listen to Robert's interview on the radio show, Dr. Fitness & Fat Guy, on the Sirius Radio Network. Robert discusses training elite athletes and his Olympic experiences.
Click Here to listen
"Countdown to better habits, What physical therapists want you to know - and do" featuring Robert Forster, PT - February 29, 2012|By Danielle Braff, Special to Tribune Newspapers.
Click Here to view archived newsletters
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Forster Physical Therapy
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427 Wilshire Blvd.
Santa Monica, CA 90401
Forster Physical Therapy has been chosen as "The Best Physical Therapy clinic in Los Angeles!" for good reason:
- We have a 30 year history of helping people overcome physical problems and achieve their goal to live an active lifestyle.
- Featuring a compassionate Professional Staff with over 115 years of collective experience.
Services Include:
- Rehabilitation programs for all Spinal Conditions
- Sports PT
- Post Surgical Care
- Joint Replacement Rehab
- Shoulder, Knee & Running Injuries
- Water Exercise Therapy
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Phase IV Student
Fitness Academy
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Laying the foundation for athletic achievement in student athletes for over three decades.
**NEW START TIME**
Every Tuesday & Thursday
afternoon from 3:30 - 5:00pm
Phase IV Student Fitness Academy was created to bring 30 years of experience in training elite Olympic and Professional athletes to the student athletes of our community.
"With the right exercise program, puberty offers a once in a lifetime opportunity to make the most dramatic and long lasting bodily changes" Robert Forster, Physical Therapist, Founder and CEO Phase IV Scientific Health and Performance Center. Read More
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Message from the CEO
 | | Phase IV-trained Joe Warren will fight this Friday to retain his Mixed Martial Arts title. |
Tough Words from Tough Men
Phase IV-trained and three-time bantamweight world champion, Joe Warren will fight Eduardo Dantas for the unified 135-pound Bellator MMA World Championship at the Bellator 128 card in Thackerville, Oklahoma., this coming Friday. The match will be televised on Spike TV.
Dantas was scheduled to defend his bantamweight title against Warren in May, but was forced out of the bout with a head injury. Rafael Silva replaced Dantas, and Warren beat him in an interim title fight by unanimous decision.
There is no love lost between Warren and Dantas, and the trash talking has continued. "There isn't a bigger loud mouth than Joe Warren," Dantas stated in a press release. "He can talk all he wants, I'm going to rip his head off anyway. I think about the fight 24 hours a day, I want to show the world what a lie he is, and how he is a fraud."
"He backed out of the last fight a week before. I am the Bellator world champion now," said Warren. "The belt is on my waist. If he wants it back he can try to come get it."
Warren is now 38 years old, but has been on a four-fight win streak since he began to work with Phase IV on his training and performance nutrition. "I'm in an elder class of fighter so I need to train as smart as possible," Warren stated. "I need to use Bob Forster, I need to use Phase IV exercise physiology, I need to train smart... I need to be sure I'm not overtraining, I need to make sure I'm doing everything humanly possible to be physically ready."
From our perspective, Joe is going to be tough to beat. He a seasoned veteran warrior with a Greco Roman Wrestling world championship and two MMA world championship belts hanging on his wall. He is among the most disciplined and focused athletes we have worked with, and he is in the best shape of his life. He has improved all aspects of his game, and has a "secret weapon' of sorts that will be unveiled in this fight which will certainly please the crowd - it might even make Dantas wish he hadn't had been so vocal leading up to the match.
"This boy has been running his mouth... on social media for months," Warren said. "He's made this fight very personal for me and my family."
>> Read each week's CEO Message here
At Phase IV we are continuously working to update our services and information to better inform our communities. Check out our newsletter and let us know your feedback. - info@phase-iv.net - 310.582.8212
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Feature Article
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A Tutorial on MMA History and Terminology
 | | Phase IV's Joe Warren beat Rafael Silva in May to earn an interim MMA world title, and will compete this Friday, October 10th, to seal his title for good. Photo courtesy Bellator. |
Mixed martial arts (MMA) is a full-contact combat sport that allows the use of both striking and grappling techniques, while standing and on the ground, from a variety of other combat sports and martial arts. Various mixed-style contests took place throughout Europe, Japan, and the Pacific Rim during the early 1900s. In 1980, the first regulated MMA league was established in the United States. In 1993, the Gracie Family brought the combat sport of vale tudo, that had developed in Brazil in the 1920s, to the United States with the founding of the Ultimate Fighting Championship (UFC).
The more dangerous vale tudo-style bouts of the early UFCs were made safer with the implementation of additional rules, leading to the popular, regulated form of MMA seen today. Originally promoted as a competition with the intention of finding the most effective martial arts for real, unarmed combat situations, competitors were pitted against one another with few rules. Later, fighters employed multiple martial arts into their style while promoters adopted additional rules aimed at increasing safety for competitors and promoting mainstream acceptance of the sport.
The rules for modern mixed martial arts competitions have changed significantly since the early days of vale tudo, Japanese shoot wrestling, and UFC 1, and even more from the historic style of pankration. As the knowledge of fighting techniques spread among fighters and spectators, it became clear that the original minimalist rule systems needed to be amended. The main motivations for these rule changes were protection of the health of the fighters, the desire to shed the perceptions of barbarism and lawlessness, and to be recognized as a legitimate sport.
>> Read the original article on Wikipedia here
Read On Our Website . . .
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| Phase IV Events |
Injury Prevention Talk & Free Injury Assessments
Wednesday, October 15th at 7:00pm
at Top to Top, 2621 Wilshire Blvd.
Creating a Master Training Program for 2015
Wednesday, October 22nd at 7:00pm
at Cynergy Cycles - 2300 Santa Monica Blvd., SM
Presented by Robert Forster, PT
Saturday, October 25th at 1:00pm
at Phase IV - 1544 20th St.
*Please Note: There is a $25 fee for this clinic,
Space is Limited so **Please pay in advance** to hold RSVP
Includes Stretch Strap - at Phase IV
Give us a call at 310.582.8212 or email us at info@phase-iv.net to find out more about our affordable services or to book a Free Consultation with one of our expert Exercise Physiologists.
We're looking forward to working with YOU! |
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Topics in Training
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Mixed Martial Arts Gets Scientific
Joe Warren is known as the "Baddest Man on the Planet" and he earned it! First from his days as a NCAA Division I wrestling All American, then a Greco Roman Wrestling World Champion, and next a Mixed Martial Arts World Champion. He has done it all and his experience is the foundation for his insightful commentary and coaching on Spike TV's "Fight Master",a mixed martial arts based reality show featuring 32 fighters competing for a spot in Bellator's welterweight tournament. Warren is also the poster child for the emerging Phase IV Combat Sport Scientific Training Initiative.
To prepare for comeback into the Octagon on September 7 against Nick Kirk, Joe has begun to train again. And, at 36 years old, Joe knows that time is not on his side as he makes this final push to win the Bantamweight belt. Leaving nothing to chance, Joe has enlisted Phase IV Scientific Training and Performance Center in Santa Monica, California to give him the fitness edge he needs to succeed in this youth dominated sport.
"The world of mixed martial arts is just now facing the fact that the constant, hard nosed training, that characterized combat sport preparation for centuries, is out dated and counter productive," says Phase IV Founder and CEO, Robert Forster PT, himself a former NCAA wrestler and coach. "The belief that because fighting and wrestling are the most physically demanding endeavors known to man, they require a constant diet of high intensity training is a recipe that causes over training and injury. Our work with other elite and Olympic athletes shows us there is a smarter and more scientific way to train."
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Press Room
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Robert Forster, PT shown working with Forster Physical Therapy client Maria Sharapova, advocates foam rolling and active recovery to bounce back from intense training sessions.
When Muscle & Fitness' Dr. Timothy Moore wanted to compile tips for recovery from intense workouts, he turned to Robert Forster, PT, for input. Forster recommends foam rolling and active recovery methods as key to coming back stronger from training.
"The important thing to keep in mind, says Forster, is to 'maintain a conversational pace that will help heat the body from the inside out,' leading to the production of what Forster calls 'heat-shock proteins that form a self-cleaning oven for your body that increases blood flow as well as testosterone and growth-hormone levels.' Using a heart-rate monitor to help gauge the intensity of your active rest recovery will help keep you in a comfortable zone of around 60-70% of your maximum, avoiding the overreaching common with many exercisers during their designated easy days."
>> Read the original article here.
 | | Purchase Healthy Running Step by Step on Amazon or in person at Forster Physical Therapy or Phase IV. |
Don't let an old injury keep you from enjoying races, morning runs, or attaining fitness goals. In the first part of Healthy Running Step by Step, authors Robert Forster, PT and Roy M. Wallack recommend the best training based on your fitness goals, including strength training, cross training, sprints, yoga, and plenty of rest. Part two goes a step further from other books by addressing the most modern methods of treatment -- including current studies on the amount of rest required, new and controversial surgical operations and injections, the newest and most effective gear, and barefoot/minimalist running as a form of healing. If you are recovering from an injury or want to prevent becoming injured in the first place, Healthy Running Step by Step is a must-have guide.
Available in stores and at Phase IV and Forster Physical Therapy!
Phase IV and Forster Physical Therapy, the Exclusive Physical Therapy provider for the LA Marathon, are now the Exclusive Providers of EC3D gear in Los Angeles!
 | | Scan with your iPhone or Android to call Phase IV for more information, sizing, or to order your EC3D Compression Gear. |
Find us and join some of our social networks for scientific health & training tips and advice as well as chances to win Phase IV services and products:
Forster Physical Therapy
Office: 310-656-8600 www.forsterpt.com
Phase IV Scientific Health and Performance Center
Office: 310-582-8212 www.phase-iv.net
Click Here to view archived newsletters
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| Phase IV Athlete Accomplishments |
Phase IV Scientific Health and Performance Center works with professional athletes, laypersons, and everyone in between. Old or young, experienced or novice, Phase IV's methodical application of scientific training principles covers the gamut of sport-specific or endurance training, gym- or home-based functional strength programs, nutrition, and weight loss. Our science is based on the combined efforts of physical therapists, exercise physiologists, and nutritionists who go to work for you. We have helped thousands of athletes meet or beat their goals without injury and in prime condition. Here are highlights of what just some of our athletes, backed by Phase IV and Forster Physical Therapy, have achieved throughout this year. - Dawn Harper-Nelson: 2014 National Champion, 100m hurdles with new world-record time, 12.55 seconds; June 28, 2014
- Maddy Tung: 2014 Junior National Champion, 53kg folkstyle wrestling; March 30, 2014
- Rick Betts: 2014 National Champion, Mixed Doubles Racquetball; February 15, 2014
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| Phase IV Partners |
ACCELERADE & ENDUROX R4
Pacific Health Labs provides products to aid you through your training like Accelerade, after your training such as Endurox and great new products for energy and supplements!
www.pacifichealthlabs.com
NOW AVAILABLE at PHASE IV!
 SUUNTO - Heart Rate Monitors and much more!  FROM THE HIGHEST MOUNTAINS TO THE DEEPEST OCEANS Suunto has been at the forefront of design and innovation for sports watches, dive computers and instruments used by adventure seekers all over the globe.
 Private Swim Coaching & Masters Swimming by Phase IV Women's Weight Training & Student Fitness Academy class leader Lorna Richardson 424.235.8431
 Top to Top Competitor Magazine's "Best Running Store & Running Club" of 2009 2621 Wilshire Blvd., Santa Monica www.toptotop.com 310.829.7030 Cynergy Cycles  Road & Mountain Bike Group Demo Rides Call 2300 Santa Monica Blvd., Santa Monica 310.857.1500
 1112 Manhattan Ave, Manahattan Beachwww.irunmb.com
310.376.0100
16545 Ventura Blvd., Encino
818.986.8686
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