Move better. Train smarter. Be ready.
Get Started With A Free ConsultatiOn & Demo
INJURY RESISTANT, ENDURANCE DURABLE, AND PAIN-FREE FOR LIFE
GOATA COACHING
GOATA, short for "Greatest Of All Time Actions," is a movement philosophy that promotes the concept of innate, fully-optimized movement patterns. The philosophy behind GOATA is based on the observation of athletes who have had lengthy, largely injury-free careers, as well as other populations who demonstrate longevity and minimal injury or chronic pain.
GOATA employs slow-motion video analysis to analyze an individual's movement patterns and recode them to be more explosive, quicker, and faster. We use this system to help our clients maximize their athletic potential and resist injury, avoid or alleviate chronic pain, and gain maximum endurance and durability.
Mobility development, joint strength, and body control
FRC COACHING
Functional Range Conditioning (FRC) is a comprehensive joint training system grounded in scientific principles and research. Developed by Dr. Andreo Spina, it is designed to improve the functional mobility of the body, increase joint strength, and enhance the body’s ability to move through greater ranges of motion safely and effectively.
FRC is often used by athletes, trainers, and rehabilitation professionals to improve performance, reduce risk of injuries, and promote recovery from musculoskeletal issues. It's a system that not only helps in gaining range but also ensures that the range is usable and controllable by developing strength throughout the entire spectrum of movement.
Phasic training, progressive adaptation, and proper recovery
EXOS COACHING
The Exos training system is a comprehensive performance model known for training elite athletes and military personnel. Exos takes a scientific approach, integrating cutting-edge research and technology into its training regimens. We use Exos's phased approach, including off-season, pre-season, and in-season training, each with specific objectives to build upon the athlete's continuous development. Our objective is to create a well-rounded athlete capable of reaching peak performance levels while maintaining a strong foundation of health and wellness.
MOVEMENT & MOBILITY COACHING FAQs
Mobility in the sense of flexibility in anatomy refers to the range of motion across a joint or a sequence of joints, as well as the muscle length that spans these joints to facilitate bending actions. Essential for efficient bodily movement and overall physical fitness, mobility and flexibility are influenced by a variety of factors including age, gender, physical condition, and activity level. Limberness, or suppleness, describes the state of possessing enhanced or superior mobility and flexibility within functional movement patterns.
We think of mobility to be your ability to be able to move well and without pain throughout normal life. In terms of athleticism, we understand it to mean the ability to move strongly, fluidly, and with suppleness within patterns that reduce injury risk.
Movement and mobility are the cornerstones of athleticism and functional fitness. Being able to lift a lot of weight is irrelevant if it impedes your ability to move well and have proper joint function. Unless your sport is Olympic Weight Lifting, athletes are predominantly movers, not lifters. Athletes play on the court and field, using multiple joints at the same time to move multi-planar and multi-directionally through space. While strength training and weight lifting are integral to sports performance, we believe that they must be balanced with movement and mobility training.
Weight lifting compresses both muscle tissue and joints. Training systems like GOATA and FRC, decompress the tissue and maintain full range of motion in the joints. Weightlifting also codes specific movement patterns that over time can lead to movement behavior that leaves the athlete prone to injury and chronic pain. For example, weight training is heel-down and inside-ankle-bone-low behavior: in order to lift weight we must push pressure through our heels into the ground while moving our inside-ankle bone down and in. Whereas running, throwing, changing direction, and in fact any explosive movement through space, is heel-up inside-ankle-bone-high behavior. When athletes take the weight training behaviors they have overly-coded into their movement patterns through weight lifting onto the court or field and start using those patterns to try to move explosively they are often injured with ACL and MCL tears and achilles ruptures (heel down inside-ankle bone low prevents the ankle from turning in unison with the hip, and the knee in the middle of those two joints takes the sheering force and tears the ligaments; and instead of using the achilles to load pressure through the system with the heel up, athletes push their heel into the ground, twisting the achilles in the opposite direction of its loading ability and then it ruptures).
Using movement and mobility training systems within our strength and conditioning programs, we unsure that athletes gain the benefits of increased strength through weight lifting, while developing optimal movement patterns and keeping their musculoskeletal systems decompressed and their joints with maximum range of functional motion. Athletes should not have to sacrifice movement and mobility for strength, and in fact should see gains in all areas at all times.
GOATA was established in 2012 by Jose “Gil” Boesch, Gary Scheffler, and former NFL quarterback Ricky Stanzi. It employs slow-motion video analysis to study the movement patterns of groups of people who remain injury-free and avoid chronic pain: remarkable athletes, active seniors, indigenous tribes, and young children. This analysis identifies a common movement pattern across these groups. The system is designed to retrain an individual's movement patterns to align with this optimal model, promoting endurance and durability, reducing injury risk and chronic pain, and enhancing overall athletic performance.
We use GOATA to train our clients to hold optimal standing posture with co-linear joint alignment in a back-chain dominant position (feet straight with one fist-width distance between, inside ankle bone high, each side of the body aligned with the head in the middle, and shoulders in neutral position), and to maintain that postural security while moving with safe and explosive movement patterns (loading through the Bow, releasing with the Corner, and resetting back into the Bow while maintaining foot, head, and pressure control).
The core components of FRC include:
Functional Mobility Development: FRC focuses on the development of joint mobility, defined as both flexibility and the nervous system's ability to control movement through available flexibility without compensating by destabilizing other parts of the musculoskeletal system.
Joint Capsule Training: With that philosophy, FRC emphasizes the importance of training the joint capsules, which are the ligamentous structures surrounding each joint. The aim is to increase the joint's capacity for movement and improve its health and resilience.
Controlled Articular Rotations (CARs): These exercises are how we train the joint capsules to increase joint mobility and maintain daily joint health. CARs are joint-specific movements that rotate individual joints through their fullest, pain-free range of motion, while maintaining stability in all the other joints of the body.
Progressive and Regressive Angular Isometric Loading (PAILs and RAILs): These techniques expand joint range of motion by strengthening the muscles at the edge of an individual's range and then challenging them to move into new ranges. PAILs are isometric holds that work the muscles that are being stretched, while RAILs target the opposite muscles that are being contracted.
Strength Training at End Ranges: FRC incorporates specific exercises to develop strength at the limits of an individual's active range of motion, promoting improved control and power when the joint is in less stable positions.
In relation to movement and mobility, Exos utilizes functional exercises designed to improve strength, flexibility, agility, and endurance, individualized to the demands of each athlete's sport or activity. The movement programs are built around enhancing the efficiency and safety of athletic movements to reduce injuries and improve performance metrics. Also recognizing the importance of rest and rejuvenation, Exos incorporates various recovery techniques to ensure that athletes can perform at their best consistently.
More specifically, we base our program design on Exos: Preparation (soft tissue, mobility, and stability); Movement Prep (activation, dynamic stretch, and movement integration); Plyometrics (movement, direction, and initiation); Movement Skill (linear and multi-directional); Medicine Ball Skills (linear and rotational); Strength & Power (skills and exercises); Energy Systems Development (equipment and field-based); and Regeneration (fueling, massage & stretch, and alternatives).
We offer classes throughout the day on weekdays and in the morning on Saturdays. Please give us a call today to find out about our current schedule.
Prices depend on frequency and commitment. The more classes or sessions per week and the longer the commitment, the lower the price. We also have discounts when nutrition and/or massage are included.
We understand the initial hesitations one might have—whether it's concerns about cost or being hesitant about commitment—but like so many of our movement & mobility have attested, they've gotten exceptional value and are glad they joined.
Please call us today to find out about our current rates.
Check out what OUR clients say
WHERE TO FIND US
Our boutique gym is a 3,000 sq ft private personal training facility conveniently located off I-25 in northeast Albuquerque.
Address
3700 Osuna Rd NE Ste 623 Albuquerque, NM 87109
Phone
1-505-489-6314
3700 Osuna Rd Ste 623 NE
Albuquerque, NM 87109
Monday–Friday 5:30am–8:00pm
Saturday 8:00am–12:00pm