FRC Best Practices and Protocols

General Order

1. Passive Stretching: Begin with passive stretching to gently lengthen the muscles and prepare them for movement. Holding each stretch for around 3 to 5 minutes allows for sufficient time to induce tissue relaxation and improve flexibility. Consider paring with CARs if you have specific mobility goals.
2. Controlled Articular Rotations (CARs): Perform CARs for each joint, starting with the proximal joints and progressing towards the more distal joints. Work capsule first, then one joint, then multipoint. Adjust the intensity of morning CARs to around 60% to minimize fatigue and optimize performance throughout the day. For training, 80% intensity is good, but will require recovery.
3. Progressive Angular Isometric Loading (PAILs): Engage in PAILs to strengthen and control the end ranges of motion achieved through CARs. Gradually increase the intensity of PAILs exercises, especially during training sessions, but maintain around 60% intensity during morning routines to reduce the need for excessive recovery.
4. Regressive Angular Isometric Loading (RAILs): Follow PAILs with RAILs to strengthen the muscles responsible for moving the joint away from its end range of motion. Adjust the intensity of RAILs accordingly based on the overall training intensity and recovery needs.
5. End-Range Conditioning (ERC): Incorporate ERC exercises such as Hovers, Liftoffs, Axials, and Passive Range Holds to further strengthen and control movements at the end ranges of motion.