FRC – A system of training which applies scientific methods to expanding active,

usable, functional ranges of motion.

Principles of Progressive Adaptation

 Using incremental loading strategies in order to induce adaptive mechanisms
in various tissues

Irradiation – The spreading and increased strength of a response.

 This law speaks to the fact that neurological activation of musculature
surrounding the intended muscular contraction will act to ramp up
strength/tension development.
o Intensity Gradient
o Example (Make a fist)

Flexibility – The ability to passively achieve extended ranges of motion.

Mobility – The ability to control ranges of motion.

Injury – Tissue damage occurs when applied load/stress exceeds the load
bearing capacity of the tissue.
Load>Capacity=Injury
Load<Capacity=Rehab
Capacity >>Load=Prevention

Benefits to the FRC

 Progressive tissue adaption = protection/injury prevention
 Improved neurologic function
 A means of rehabilitation
 Strength development
 Improved athletic function
 Articular health & longevity

Expand
 Simultaneously strengthen & increase articular ranges of motion.
Control
 Conditions the nervous system to maximize active articular range
capabilities
 Induce progressive adaptations for tissue preparations and/or safety
Create
 Develop baseline movement fluidity by practicing progressively more
complex sequential articular flow patterning

Expand - PAILs & RAILs

 Capsule
 One-Joint
 Multi-Joint
PAILs
  Using Isometric conditioning in progressively larger articular angles in order
to simultaneously expand & strengthen increasing ROMs
RAILs
 Using isometric conditioning in progressively small articular angles in order
to simultaneously expand & strengthen decreasing ROMs

Joint Angle
Control – CARs

CARs (Controlled Articular Rotations)

 Utilizing active, rotational movement drills at the otter limits of motion in
order to stimulate articular adaptations, outer range control, and kinesthetic
awareness
I. Articular Screening
II. Rehab
III. Articular Health & Longevity
IV. ROM Maintenance

Create – PALs & RALs

PALs/RALs (Progressive & Regressive Angular Loading)
 Using kinetic loading strategies in order to teach the nervous system how to
control ROM’s
o Passive Range Holds Lesser
o Passive Range Lift-Off
o End-Range Isometrics
o End-Range Rotational Training Greater
o Kinetic Stretching

Isometrics
I. Can allow us to override the stretch reflex
II. Efficiently and effectively activate motor units
III. Build strength and induce tissue adaptation in long/short ranges
IV. No unnecessary/excessive afferent input
V. Safe (No Sheer Force)

Eccentric Neural Grooving – Using eccentric training in order to induce both tissue &
neural adaptations with the ultimate goal of improving movement control.
I. Optimizes tissue adaptation
II. Continues to improve flexibility
III. ‘Safe-guards’ ROM’s (Principal of Specificity
IV. ‘Groves the nervous system for movement