Welcome to NB Performance, where we help strength athletes reach peak performance!
Online coaching is designed to help you get the most out of your training and achieve your goals. With personalized training programs, one-on-one support from a professional coach, and access to a community of like-minded individuals, we’ll help you make more progress and achieve your goals more effectively.
- Personalized training programs based on your goals and needs
- One-on-one support from a professional coach from anywhere in the world
- Regular check-ins and progress tracking
- Nutritional guidance and support
- Access to a community of like-minded individuals
- Time, location and schedule freedom – train at any time, from anywhere in the world, with any schedule and still make have a personalized program to make the progress you need
What is FRC (Functional Range Conditioning)?
FRC is a system of exercising that allows us to isolate the major weaknesses present within our movement patterns and intensively train them across multiple ranges of function. These ranges will be highly dependent on the requirements that the sport or activity the person is engaging in.
Still confused? Maybe a visual will help…
The easiest way to explain this system is with a very basic movement like a bicep curl. Here is the strength curve in relation to the joint angle of a few different bicep curl variations:
Notice how the amount of force produced at different angles of the elbow joint varies tremendously. Also notice how despite varying in slope, all the joints have an “inverted U” shape, producing less force at the end-ranges (near the ends of the graph), than at the middle. What the FRC system does is isolate the parts of the movement that are the weakest (more often than not, the end-ranges) and acutely train those areas to increase their force production. The example used is a simple bicep curl, but this same concept applies to EVERY SINGLE JOINT and EACH ONE OF IT’s MOTIONS across your whole body (yes, include your spine, your toes, your neck, and maybe some joints you didn’t even know existed like your acromioclavicular joint)
As you may imagine, if you cannot PRODUCE force at the end-ranges, you also cannot ABSORB force there. Guess what will happen if you are ever put in a range of motion during your sport or training session, and the tissues of the area don’t have the ability to absorb enough force to meet the demands of the exterior? That’s right, INJURY.
But that is not all…
Another benefit of end-range training is that it allows us to tap into types of training that is not conventionally popular to say the least: connective tissue training and joint training.
Yes you heard me right, you can train your connective tissues and your joints. These two, along with muscle tissue and the central nervous system are what is considered the “4 Ecologies of Training”. Only by training all 4 you are getting a complete package to improve your movement. Sadly, most personal trainers and fitness centers only focus on one out of the three… your muscles.
The reality is that the amount of muscle tissue you can grow, and how much it can develop in terms of strength, speed and endurance is limited by how much and how strong your connective tissues are, since they are the ones that support the muscles to perform their functions. And as for joints, without their proper functioning, the muscles are plain useless.
Since those 2 ecologies of training usually go untrained throughout someone’s entire lifetime, those are usually the weakest spots of most people’s movement patterns. This means that most injuries occur not at the muscle tissue, but at the connective tissue level. FRC gives us a way of training and strengthening these tissues, severely decreasing injury risk.
Unlike muscle tissue, connective tissue does not have any direct blood supply route. Blood is the body fluid primarily responsible for the transportation of nutrients and substances that are vital for the recovery of tissues that have been damaged by exercise. FRC allows us to “force blood” into the connective tissues, allowing them the proper nutrients they need to heal, strengthen, and perform at a higher level.
FRC is VITAL for any athlete or gym goer that takes their exercise seriously. Both the injury prevention properties, as well as the performance enhancing ones can strongly benefit those that take pride in having their body at peak performance.
Further benefits of end range training
-Better body control
-Improved mobility
-Improved strength
-Improved speed and rate of force development
-Faster recovery
-Less injuries
-Improved joint function
All of these, at the end of the day, improve performance.
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Who is your coach?
My name is Nicholas Barbosa, owner of NB Performance LLC and strength coach. I am originally from São Paulo, Brazil and I have been working with clients in South Florida since 2019. Since I was a kid I have always been very active. From soccer, to basketball, and even a brazilian version of volleyball called volley-soccer, finally landing on the strength sports of bodybuilding, powerlifting and olympic weightlifting as I matured and started using the weight room. Since I started my performance journey so young, I was put in a position where I was pushed to learn as much as possible in order to perform my best. Over the years I have had time to experiment on myself with different training styles, methods, sports and techniques, mastering a handful of skills that allowed me to coach myself and others to successfully achieve their performance goals. Since then I have worked hands-on with hundreds of clients of various different demographics, injury profiles, goals and limitations, going as far as taking some of them through successful competitions. Some even became nationally and internationally ranked as some of the best in the world, breaking multiple state records and winning gold medals in competitions all over the country.
Now that I have accumulated the knowledge base of multiple certifications and experience of coaching multiple clients, I plan on continuing my mission of helping you achieve your strength, movement and performance goals for years to come!
I look forward to working with you!
Looking to Compete?
Are you ready to take your strength training to the next level and sign up for your first live performance? Look no further. I am here to help you reach new heights in the gym and crush your next performance.
As a highly experienced coach, I specialize in helping athletes like you achieve their full potential in the world of competitive strength training. Whether you’re looking to compete in the near future or just want to take your personal bests to new heights, the coaching system I use has been proven to be highly successful in helping you become the biggest and strongest you have ever been.
When you work with me, you’ll get a customized training program tailored to your specific goals and needs. Plus, I offer the possibility of being there on competition day to provide support, guidance and any handling needs. This allows you, the athlete, more space to focus on crushing your lifts.
Don’t let a lack of confidence or the unknown hold you back from tapping into your full strength and size. Take the leap, sign up for competition, and let’s make some gains and achieve greatness together.