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Upcoming Phase IV Athlete Events

 

Jake Ellenberger

UFC 189

July 11, Las Vegas

 

Myles Jury

***Postponed Due to Injury***

Check back for updates on this fight

 

Joe Warren

Bantamweight Title Fight

September - Date TBA


 
World Wrestling Championships

Greco-Roman, Freestyle, and Women's Divisions

September 8-12, Las Vegas

 



 

Forster Physical Therapy

427 Wilshire Blvd. 

Santa Monica, CA 90401

Stretching    

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   

Open Mon - Friday till 8   

Sat until 12 noon - Free Parking 

 

Give us a call 310.656.8600

 

www.forsterpt.com 

 

www.twitter/Forsterpt  

Recipe of the Week
Southwestern Chopped Salad with Cilantro Dressing



Ingredients

Directions

Phase IV Student
Fitness Academy

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  

 

 

Personal Fitness with PT
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.
Phase IV in the News

Watch as phase IV athlete, Bellator Bantam Weight world champion, Joe Warren, discusses his conditioning leading up to primary events. Watch the video here.

 


How skiers are using physical therapy to rehabilitate and prevent injuries, as well as supplement their ski training. With Robert Forster, PT. Read the article here.

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.

Watch Robert Forster, PT, and Dr. Bruce Hensel on the NBC newscast discussing Hip Impingement Syndrome which effects many people including Alex Rodriguez, Lady Gaga and many young ladies and how it can be corrected and prevented.
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.

UFC fighter and Phase IV Athlete Scott Jorgensen talks about how Phase IV has helped his career with science - Read More

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. 
 
Joe Warren Unrivaled - a video by MMA fighter Joe Warren on his experience training with Phase IV's scientific principles

My Journey to 125-lb Flyweight Division - a video by MMA fighter and Phase IV athlete Scott Jorgensen, with input from Robert Forster, PT, and exercise physiologist Aishea Maas

 

The do's and dont's of running - from Robert Forster, PT, featured on providastaff.com

 

Bike For Life: How to Ride to 100 - A book By Roy M. Wallack, Bill Katovsky featuring professional advice and info from Robert Forster, PT

 

Barefoot Running podcast on NPR's Boston affiliate, WBUR, with Robert Forster, PT

   

All of Your Muscle Soreness Questions Answered! 

An interview with Robert Forster, PT featuring Maria Sharapova.   

Published by fitbottomedgirls.com 

 

Easy Stretching moves to relieve body pain - Keys to healthier joints. 

watch the video aired on ABC featuring
Robert Forster, PT

Born to Run - Humans might have evolved to run, but there's a reason why one third of runners are hurting themselves each year. Published in the Sydney Morning Herald 

The Best Abs Exercises You've Never Seen Before - Published by Shape.com

Holiday Travel Stretching Tips
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   

 

 

Phase IV Women's Weight Training Class
**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 [email protected]  

 

Ask about special 10-pack rates!

Message from the CEO

  

A Phase IV Sustainable Fitness Program relies on both structural and metabolic efficiency to arrive at a personalized, science based fitness program designed to help you meet all of your personal and athletic goals.

Do You Want to Feel Better and Be Better? Not Sure Where to Start?


The Importance of Metabolic and Structural Analysis for all health and fitness clients.

Whether your goal is to lose weight, reduce health risks, run the 4th of July 10K, or train for a Marathon, it always easier with science. At Phase IV, all clients are evaluated in two broad categories of health and fitness: Structural Integrity and Metabolic Efficiency. 


Structural Analysis

Structural Integrity is how your body works on a mechanical level. Joint by joint, a Phase IV/Forster Physical Therapist evaluates how your body is functioning, and then creates an exercise program to meet your personal structural needs. Without this level of expert analysis, fitness programs can do as much harm as good.

 

Metabolic Analysis

Metabolic efficiency is defined as how well your body processes the food you eat to make energy, keep your cells functioning, and keep your body moving. These internal processes are the key to good health. Metabolic analysis is the essential starting point for all science based fitness programs, weight management efforts, and athletic performance. Without VO2 testing and Resting Metabolic Rate Analysis, all exercise and nutrition programs are based on guesswork. 
If you want to know the most productive heart-rate intensities to work at, and the exact number of calories your body needs for optimum health and body weight, these affordable tests will help you avoid the nutrition and exercise mistakes that are the norm in commercial fitness circles.

Kickstart Summer Fitness Now with Phase IV Science
Phase IV Metabolic And Structural Analysis Special:
VO2 Test / RMR (Resting Metabolic Rate) Test / Head-To-Toe Structural Examination by a Physical Therapist - Now only $399! Regular price for these 3 tests is $653! You save almost 50%!


 
 >> Read each week's CEO Message here 


 
Phase IV will help you achieve your health and performance goals with the power of science. Call (310)582-8212, click, or e-mail us today to set up your complementary health and fitness consultation, and to schedule your Summer Kickoff Testing.

 

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. - [email protected] - 310.582.8212 
Feature Article

Is Your Exercise Program Doing More Harm Than Good? (Part One)

(Hint: All Exercise Programs Require Science Based Variation Every Eight Weeks) 

 

Periodization is the foundation for all Phase IV sustainable fitness programs. Without periodized training, your fitness levels will stall, and negative health effects can also occur. .

 

To do the same thing with your exercise program month after month and expect improved health and fitness or a better a body is an exercise in futility. Even if your workouts are wisely constructed, your metabolism, and therefore the way your body reacts to your workouts is a very fluid process. It is important to be consistent for long enough to achieve favorable adaptations, but you need to change things up on a regular basis to continue to see results, or to maintain the results you have already achieved.

 

The human body is a great tool of adaptation. We adapt relatively quickly to the stress of exercise with improved health markers and fitness levels - in about 8 weeks. The key to further improvement, and to avoid an overtrained state - even if you only exercise a few hours a week - is to change the stress on your body after the initial adaptations occur. Failure to do so will result in hormonal abnormalities that actually erode some of the health benefits you initially derived from your exercise program. The truth is, if your exercise program is not science based (and most popular exercise programs are not); you can do more damage than good.

We know that exercise has powerful and far-reaching effects on our health. A robust body of scientific research tells us that between 5-7 hours of activity per week will reduce health risks for diseases including diabetes, vascular disease, heart problems, and obesity. We also know that the health improvements associated with exercise are dose specific. Exercise intensity, the duration of workouts, the total weekly volume (measured in minutes or hours), and how you vary the stress on your body are all factors that greatly affect the benefits and possible negative consequences of regular exercise. 

 

 

Read More . . . 

 

To learn more about periodization training, and to get started on your journey to peak, injury-free fitness, call (310)582-8212, click, or email [email protected] today.

 

Click Here to view archived newsletters                               

Phase IV Events

Check Back Next Week for Upcoming Phase IV Events and Lectures


RSVP for an Event / Lecture



Give us a call at 310.582.8212 or email us at [email protected] 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!
Training Corner

Periodization

by Aishea Maas

"Recovery should be so well understood and actively enhanced that it becomes a significant component in training" - Tudor Bompa, Father of modern periodization theories.

Have you ever thought about why for over three decades the Russians were dominating almost every sport? The answer is something called 'Periodization'. In the early 1960's, Tudor Bompa, who is considered the 'Father of Modern Periodization', influenced the way Russian sports scientists approached training. Although Russian sports scientists had tried dividing the training year into different periods in the 1940's, it wasn't until Tudor Bompa's revisions in the 1960's that people really started seeing results. Perodization was a method that included phases of training that promoted rest.

This way the athletes were not training at the same intensity year round. The important differentiation is that these transitions in intensity and the new allotted rest promotes recovery and stimulates the body to grow stronger by enhancing the adaptive process via the natural hormone reactions to exercise. Growth Hormone, Testosterone and Insulin all increase when the body is stressed with a change in the nature of the exercise stimulus. However, the hormones will fade after about 8 weeks of the same stimulus as the body adapts to that stress and therefore necessitating another distinct change in the workouts. It is important to understand that all work is futile if time for recovery is not provided and the exercise stimulus is not altered after physical adaptation is achieved approximately every eight weeks . It is only after rest and recovery that adaptation can occur.

 
Read More . . . 

 

For more information about periodization training, as well as how to create a sustainable training program, call (310)582-8212, click, or e-mail us today to set up your complementary Health and Performance consultation.

 

Click Here to view archived newsletters

 
Press Room

Serving Up Some Physical Therapy

By Keith Loria

 

Crucial to Pete Sampras' continued career was his rehabilitation with Robert Forster, PT. Forster has also helped prolong the life of the bodies of athletes such as another tennis great, Maria Sharapova.


 

When tennis superstar Pete Sampras won the 2000 Wimbledon championship, one of the people he made sure to thank was his physical therapist Robert Forster, PT. It was Forster who treated the tennis great's several injuries, helping him garner the strength to make it back on the courts when many in the sport thought he should simply retire.


 
"I was treating recreational tennis players when George Fareed, the Davis Cup doctor, referred Pete Sampras to me," said Forster, who has practiced sports physical therapy in Santa Monica, California, as owner of Forster Physical Therapy Clinic for more than 20 years. "I began working with Sampras on some minor injuries. He had hurt his disc in 1999 at the U.S. Open, and there was a long rehabilitation. People doubted he could ever come back, and I made my mark in tennis because he came back and won his 13th Grand Slam [event]. I continued treating him the last years of his career."


 
After his success with Sampras, Forster was asked to work as a physical therapist for the tennis tournament in Los Angeles (currently called the Countrywide Classic), and subsequently other tennis players came calling for his private services.


 
The next was Maria Sharapova, who came to see Forster for a chronic overuse injury to her right pectoral muscle. During one match in 2005, Sharapova complained that she felt pain in the muscle when she struck her shots, and the harder she hit the more painful it became. Eventually she was forced to withdraw from the match.


 

Read More . . .  


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:

 

Like us on Facebook: facebook/PhaseIV

 

Follow us on Twitter: www.twitter.com/PhaseIV & www.twitter.com/Forsterpt
Check out some videos at our youtube channel: Click Here

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  

Phase IV Athlete Testimonials
Phase IV Scientific Health and Performance Center and Forster Physical Therapy work with people of all ages and abilities - helping them reach their full genetic potential and achieve injury-free peak performance.  We strive to help everyone accomplish their health and fitness goals, regardless of how far away they may seem. We have helped thousands of athletes meet or beat their goals, and nothing is more rewarding to our team of Exercise Physiologists and Physical Therapists than seeing someone's goals realized.

Here are what some of our clients have to say about their experience at Phase IV and Forster Physical Therapy:
  • "I had this crazy dream of completing a marathon and quickly into my training; I realized I would need help with making this dream a reality. Today, as a marathon finisher, I cannot thank you enough for all the support in making sure my body was ready to hit the pavement for 26.2 miles and cross the finish line injury free.  At mile 21, the middle of a long, curved hill, I found myself looking over and seeing runners dropping like flies with cramped quads, aching calves, and tightened hamstrings. While I may have said these words through tears, I said aloud 'Thank you Ron and thank you Forster Physical Therapy.' If it were not for your expertise, commitment to your patients, and passion for making people feel better than when they walked in, I would have been the person at mile 21 needing the medic.  Thank you again for helping me make my dream a reality - completing a marathon injury-free!"

    -Whitney Gaglio

  •  "After a tough beginning to the cross-country season - full of injuries and health issues, Marina, my 15-year-old daughter, needed someone to put her back together. We were referred to Phase IV and after the initial evaluation, the staff provided Marina with a program that was easy to follow and fit into her high school track schedule. Marina's program included diet, strengthening, stretching, and form. Marina learned to use her heart rate as a guide for her training and ultimately ran injury-free in the 1600m, 800m, and 4X400 relay.  She not only ran her personal best in track but also is leaving track healthy and looking forward to being the newly appointed cross-country team captain in the Fall."

    - Lisa MacDonald - Mother of Marina Praet, 15, Phase IV Athlete and Success Story 

     

Are you a Phase IV success story? Submit your testimonial for a chance to be featured in an upcoming newsletter.
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.
  • Blossom Sato: 2014 Ocean League Player of the Year; 2014 All-CIF, Santa Monica High School Girls Volleyball
  • 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
     

 

Phase IV Partners

ADDADAY

Forster Physical Therapy has partnered with The Addaday Company, the national leader inself-massage and recovery products, to create the Forster P.T. edition of self-massage tools. Available in running specialty stores across the nation, and also at www.addaday.com. Come into Forster Physical Therapy or Phase IV for a free demonstration!


 


 

 

 

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!   


accelerade products 

   

 

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.

www.suunto.com Suunto logo
Suunto products available here at Phase IV!


Private Swim Coaching & Masters Swimming by Phase IV Women's Weight Training & Student Fitness Academy class leader Lorna Richardson
424.235.8431


 

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2621 Wilshire Blvd., Santa Monica

www.toptotop.com 

310.829.7030

 

 

  

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Road & Mountain Bike Group Demo Rides Call 
2300 Santa Monica Blvd., Santa Monica 
310.857.1500

   

 

    

1112 Manhattan Ave, Manahattan Beach
www.irunmb.com
 310.376.0100

  


 
 
 
  
16545 Ventura Blvd., Encino
818.986.8686