Category Archives: Kevlar Training

Shoulder Stabilisation Exercises

The shoulder has the greatest range of movement of any joint in the body, which explains why injuries to the shoulder are the most common in sports.

Maybe interesting to see how the shoulder works before addressing the preventative measures.  It’s an elegant piece of machinery where hundreds of little muscles and tendons come together and attach and interact with each other.

The bottom line for those injuries is the best way to prevent them  is by creating the correct posture for the shoulder joint, which means strengthening and stretching the muscles around your shoulder to prevent injury to the joint.

Simple stretching and light weightlifting you can avoid rotator cuff problems.

“Strengthening the four rotator cuff muscles that stabilise it is critical. Unfortunately, it’s not so easy says physical therapist Robert Forster ” the cuff gets little blood flow and is invisible to the naked eye, so its ignored, under strengthened compared to the glamorous muscles and subject to tears!”

Shoulder Stabilization Exercises

Phase 1 of the 24 Fit workout is about establishing stability throughout every part of your body. That’s Spine and Pelvic Stabilization, Shoulder Stabilization and Total Body Integration. This involves the use of light weights and other exercises, which cane be done at home to strengthen all the little “helper muscles” around the joints, which, along with a lot of stretching insures that each joint is functioning properly. This phase prepares the body for the more strenuous work to come later in the training cycle. What Robert Forster calls making his runners “bullet proof” or “Kevlar Training” so that they don’t breakdown during training.

Too Often The Urgency To Get Fit Quick Leads To Poor Results And Injury

“By your mid-30s, most people still look young, but are already experiencing the BIG Three of aging: deteriorating lean muscle mass, worsening posture, and crumbling joints” say Robert Forster, Physical Therapist and PT. His practice in Santa Monica is the unofficial meeting hall for broken -down triathletes, advernture racers and gym rats!

“Age related decline hits sooner than you think”

“Too often however, the urgency to get fit quick leads to poor results and injury as we try to play catch up with overzealous workouts and ill-advised dieting. The most common mistake is to turn to the unscientific, but none the less popular, “all out” workouts like Cross Fit and P90X to make up for lost time. These programs often lead to injury, burnout and rebound weight gain.”

The value of Phase 1 of the 24 Fit Workout, developed by Robert Forster

Phase 1 is about establishing stability throughout every part of your body. Thats Spine and Pelvic Stabilization, Shoulder Stabilization and Total Body Integration. This involves the use of light weights and other exercises to strengthen all the little “helper muscles” around the joints, which, along with a lot of stretching insures that each joint is functioning properly. This phase prepares the body for the more strenuous work to come later in the training cycle. What Robert Forster calls making his runners “bullet proof” or “Kevlar Training” so that they don’t breakdown during training.  He has worked with beginners and elite Olympic athletes.

By the time you’ve completed Phase 1, you’ll not only have improved posture and joint health, but your body will also be properly prepared for the strength and power workouts to come in Phases 2 and 3.

Our goal is to get you race-ready or match-ready without becoming mentally frustrated, physically tired or, even worse, injured.

Related – High Intensity Workouts Can Lead to Injuries/
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5k Training Plan – Week One Video

HOW TO TRAIN FOR A 5K RACE IN JUST 5 WEEKS

For many reasons, running a 5K race is a popular goal for people who strive for a more active life. For one, it provides a fun, social environment to make your workout more enjoyable. Secondly, it is achievable by anyone, yet is a great challenge for even the most experienced runners.

This comprehensive 5K Training Plan( exercise, nutrition and recovery) will give you all of the information you need to get you running your first 5K race in just 5 weeks. We have organised it based on three ability levels – beginner, for someone who’s never run before; intermediate, for someone who is moderately active; and advanced, for someone who considers themselves fairly active and is looking to improve his or her fitness and running time.

The “5 Weeks to 5K” program utilises the basics of periodisation training, which is one of the most established and time tested training methods in the sports world. By systematically increasing your training load and allowing for necessary rest to promote muscle adaptation, you will gradually build fitness in a sustainable way. Unlike most programs, we want you to avoid starting out too fast. Our goal is to get you race-ready without becoming mentally frustrated, physically tired or, even worse, injured.

Phase 1 on the 24 Fit Workout program covers stability where the body is hardened against injury. This involves the use of light weights and other exercises to strengthen all the little “helper muscles” around the joints, which, along with a lot of stretching insures that each joint is functioning properly.

Key focuses when training to run a 5K:

1 . Joint Stability – 24FIT Workout DVDs

2. Running Schedule – View 5k Training Plan on Our Facebook Page

3. Strength Training – 24FIT Workout DVDs

4. Nutrition – View 5k Training Plan on Our Facebook Page

Week 1 Notes