2863 California Street, San Francisco, California 94115

Functional Training for the Structural Side of the Triad of Health

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Functional training for the Structural Side of the Triad of Health is the is a purposeful system of programs and exercises to develop a higher level of athletic preparation while preventing injuries in the process. It is a system that focuses on injury reduction through the use of progressively more demanding exercises, and at the same time on performance enhancement. It's a manifestation of an outgrowth of increased knowledge in the areas of active rehabilitation and training.

Functional training teaches athletes how to handle their own body weight while accelerating or decelerating in the sagittal, transverse, and/or frontal planes of motion. The trainers use body weight as resistance and attempts  to employ positions that makes sense to the participant. Functional training intentionally incorporates balance and proprioception into training, thus introducing controlled amounts of instability so that the athlete must react in order to regain their own stability. The ability to display strength in conditions of instability is the highest expression of strength.

Functional training is a system that encourages the training of balance and the balance of training. It is characterized by actions such as squatting / lunging and while pushing / pulling, It's best described as a continuum of exercises that teach athletes to handle their body weight in all planes of movement. Experts emphasize that functional training trains movements, not muscles. There is no emphasis on overdeveloping strength in a particular movement; instead, emphasis is on attaining a balance between pushing and pulling strength and between knee-dominant extension ( quadriceps & gluteals) and hip-dominant hip extension (hamstrings & gluteals).

Functional training prepares the person for the functional demands at their home, work, and/or sport / physical activities. It is the preventive approach, which should be integrated into the overall management of a patient who seeks care for a painful condition which is limiting activity, those wanting to get into a supervised exercise experience, and for those athletes seeking methods for enhancing their performance.

Functional training can be done in a variety of settings with individuals, couples, and small groups:                                                                                                                                                                                • Personal training facility                                                                                                                                                                                                                                                                                        • Outdoors

Chiropractic Sports Care strives to educate, assist, and motivate patients and clients to attain their health and fitness goals. We start initially with a fitness evaluation to establish some baseline values for blood pressure, heart rate, weight, body composition, aerobic fitness, flexibility, strength, muscle endurance, and explosiveness. During this time we discuss your health, fitness, nutritional, and lifestyle history to set some realistic goals after having reviewed the results of your fitness evaluation.

An individualized program design appointment is then scheduled to design a strength and conditioning program that specifically meets your needs, deficits, and physical activity preparation. In the program design meeting we determine the following:

1. Identifying target heart zones for cardiovascular endurance and energy system development.

2. Exercises for explosiveness, strength, and muscle endurance.

3. Motor control exercises for stability, balance, and coordination.

4. Flexibility stretches and foam roller methods for improving ranges of motion.

Quarterly reevaluations are done to determine if goals are being met, and to make adjustments accordingly. Performance measures are then reevaluated, and focus can be put toward deficits and goals. We serve the general fitness needs of our patients and clients, as well as the enhanced performance needs of our athletes. We are here to help you achieve the maximum results in the minimum amount of time with injury prevention and improved performance as the priority.


Our expertise is in the prevention and proper management of traumatic and repetitive injuries of the spine, pelvis, extremities, and soft tissues of the body.

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