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Save The Date
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NEXT WEEK:
Phase IV RunLab™ Analysis Clinic
Monday, February 9th
6:30 - 8:30pm at Phase IV
* Run Gait Check
* Flexibility & Posture Screening
* Training Plan Review
* Nutrition/Hydration Optimization Class
Fee is $59 & includes Stretch Strap & Ice Bag
**Space is limited so call now to RSVP
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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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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 undergoing Physical Therapy rehabilitation, 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 6 a.m. to 12 p.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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Message from the CEO
 | Long-time Phase IV athlete Blossom Sato approaches her training with discipline and passion. This year's Ocean League Outstanding Player will head to Mississippi State University in 2015 on a volleyball scholarship. Congratulations, Blossom!
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Santa Monica's Blossom Sato Overcomes Adversity to Become All CIF
We want to congratulate Santa Monica High School senior and Phase IV athlete, Blossom Sato, on her selection to the All CIF Volleyball Team, and on her nomination as the Ocean League Outstanding Player for this past season. We are so proud of Blossom and her success. She has worked tirelessly to overcome many challenges on her way to CIF First Team accolades. It paid off as she earned an athletic scholarship to play volleyball at Mississippi State University. Her success in volleyball is a case study in the winning blend of Forster Physical Therapy sports medicine, Phase IV Student Athlete science-based sports training, natural ability, an unwavering work ethic, and a good measure of strategic coaching by her mother, two-time Olympian Liane Sato.
>> Watch Blossom train with her Phase IV exercise physiologist
Beginning when Blossom was in middle school, Liane has sought our services to develop and execute a fitness and nutrition program tailored to Blossom's personal physiology and body type. Blossom's Phase IV training began with an age-appropriate strength and flexibility program, designed to develop strength in the smaller muscles surrounding each of her joints. This helped stabilize the joints, and overcome a genetic predisposition towards joint laxity.
Once in high school, Blossom began training with Phase IV physical therapist and sports performance specialist, Ron Berry, PT, to develop the overall body strength and power to excel at jumping and hitting the ball. Blossom trained year-round in a periodization strength and conditioning training model. That model is the trade mark of all Phase IV training programs, and was designed to bring her performance to a peak when it counted most during the season. To arrive at the optimal competition body weight, Blossom's Phase IV metabolic training program included hours of extra work on the treadmill each week, training in specific heart rate zones deemed most productive by our metabolic testing protocols. Our exercise physiologists used resting metabolic rate testing and VO2 gas-exchange analysis to create a diet personalized to Blossom's physiology.
Blossom also fought back from a surgery which sidelined her for most of her junior season at Santa Monica High School. Although she was an All CIF performer in her sophomore year, her junior season was marred by a serious shoulder dislocation, which ultimately required work by renowned local shoulder surgeon, Thomas Knapp, M.D. Following her surgery, Blossom spent many afternoons rehabilitating her injury at Forster Physical Therapy. Although she was understandably disappointed in not being able to compete, she never lost her competitive attitude and motivation to get back on the court.
As we worked Blossom through the four phases of rehabilitation, and her shoulder gained strength and range of motion, she was back at Phase IV joining other student athletes returning from injury or simply working on their fitness and performance. Under the guidance of a physical therapist and an exercise physiologist, Blossom worked on her strength through a periodized workout program that initially concentrated on stability of the trunk and shoulder, sequentially building up to activities such as plyometrics and powerlifting.
At Phase IV, we also did a VO2 metabolic test, which gave us information on the optimal training intensities for her to develop her aerobic capacity. Even in athletes who participate in anaerobic, explosive sports like volleyball, which involve a lot of short, quick bursts, we have found that developing a strong aerobic fitness base is absolutely essential to achieve peak performances. This advantage gives Blossom the fitness edge to maintain her performance at the end of long matches and multi-game tournament days.
Blossom is a very special young lady, and with her mother, they make a formidable team! We wish her all the best in college and for her continued growth in sport and in life.
Phase IV Student Fitness Academy
Tuesday and Thursday, 3:30 - 5:00 pm.
Call or click today to reserve a spot for your child in the most effective and safe student fitness training, anywhere.
>> 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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Phase IV Student Athlete Training
 | | Phase IV Student Athlete Training, employed by up-and-coming Santa Monica volleyball star Blossom Sato, scientifically helps youths of all ages maximize their growth and development. Watch Sato's plyometric training here. |
Spring is here, and what better time to have us teach your student athlete safe and effective principles of strength and flexibility training? The Phase IV Student Athlete Training Class features the same workouts that have helped develop some of the world's best athletes into champions.
This is the same exercise progression used by Jackie Joyner Kersee, Flo-Jo, Allyson Felix, Pete Sampras, and many other great champions to improve their game and protect against injury. Time-tested and proven safe and effective over 30 years, these hand-picked exercises will stabilize each joint of the body and prepare your athlete to be the best they can be.
Testimonial:
"I have to send you a bill for new jeans for Jason. His waist is smaller but his thighs are now too big to fit into his jeans. On defense he routinely keeps 6'5 225 lb. centers away from the "paint" and unable to score by getting low and keeping them away: shear Phase IV power! He can now crash thru the post players and get to the basket. But your program needs to come with a disclaimer that continued use may cause need for clothes to be altered or replaced due to moderate to severe muscle growth. Thanks - you and your people are GREAT!!" -- Henry
Your child will not only learn the stretching and strength exercises that they will rely on throughout their athletic careers to help them achieve injury-free peak performance, they will also learn the "why"s of good flexibility and correct postural alignment. These are not the ill-advised, spontaneous programs taught by personal trainers in gyms around town. This is a science-based program that builds the body from the ground up, working the right muscles in the right way to improve strength, agility, speed, balance, and posture. With a natural surge in hormones, the adolescent and teenage years offer a once-in-a-lifetime opportunity to develop an athlete's body with stronger bones and muscles, and protect them against injury.
When? Tuesday and Thursday afternoons 4 p.m., all summer long
Where? Phase IV Scientific Health and Performance Center in Santa Monica
Who? Student athletes from 7-21 years old from all sports
Cost? As low as $10 per class
Call today for a complementary class and watch your child fall in love with working out!
Read more . . .
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| Phase IV Events |
Phase IV RunLab™ Analysis Clinic
Monday, February 9th 6:30 - 8:30pm at Phase IV
* Run Gait Check
* Flexibility & Posture Screening
* Training Plan Review
* Nutrition/Hydration Optimization Class
Fee is $59 & includes Stretch Strap & Ice Bag
**Space is limited so call now to RSVP
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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Nutrition Corner
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Periodization Training is For Life - Part One
If you want to keep jumping into every fad fitness workout that comes along and don't care about losing large chunks of time (and your hard earned fitness) to nagging injuries and burnout, then keep following the fads. But if you want to get lean and fit and stay fit, stop getting injured, and maybe train for a specific event, your run-of-the-mill haphazard training won't cut it. To kick your fitness up several notches and keep it there year round, you have to train in a way that is good for your body, building it up methodically while limiting the potential for disruptive injuries.
To do that, you need a strategy that is almost bipolar in that it combines workouts that progress your fitness with rest days and rest weeks. Over the weeks and months, this hard/easy training schedule is the paradigm that gives your body time to recover and get stronger, more flexible and leaner.
Sequence is key. The science shows that you have to properly sequence your training to develop one aspect of fitness at a time and then use that as a foundation to build the next. In fact, to achieve your best fitness levels you must be incredibly patient. You will spend a long time building a broad base of aerobic infrastructure and musculoskeletal resiliency before adding more intense workouts. This strategy is virtually foolproof, used by the world's best athletes in every sport, and it'll work for you if you have the discipline to follow it.
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Press Room
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 | | Purchase Healthy Running Step by Step via Addaday 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
- Micheline Aubuchon & Giulia McDonnell: 2013 CIF Doubles Tennis Champions, Southern Section
- Diane Reynolds: 2013 Road Runners Club of America State Champion, Grandmaster, California
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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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