Jamie Mraz DPT

Jamie Mraz DPT Human Performance Clinician, Educator, and Consultant for Tactical Professionals

04/27/2026

Blood flow restriction training

This is a training modality that I use a ton with overuse lower extremity injuries

It allows us to dial things back while maintaining strength and cardiovascular gains. Added bonus is that most people also report an analgesic effect to immediately following the sessions

The protocol I choose varies based on the injury, client, and goals. Sometimes we work more strength type movements to lightly load the desired joint or tissues. Other times we may utilize a cardio modality such as cycling or incline walking.

As the painful or injured area becomes less sensitive we can start pulling back on blood flow sessions and systematically ramp back up on regular training.

Have you tried blood flow restriction training? What did you think 👀

04/22/2026

Midback stiffness that doesn’t get better with stretching, foam rolling, or chiro adjustments?

It’s likely that you need to incorporate more active and loaded movements to create lasting change

The ribcage and midback gets notoriously stiff on many folks. Targeted breath work with movements that reinforce range of motion should be implemented as part of a comprehensive program

These are some of my favorite ways to drive movement into be midback and ribcage 🤙🏼

This is a conversation that I have with folks almost dailyWhat you are doing isn’t necessarily the problem- it’s what yo...
04/11/2026

This is a conversation that I have with folks almost daily

What you are doing isn’t necessarily the problem- it’s what you aren’t doing.

We need to find the gaps in your training and then fill them in to get your body on a more well rounded program

We need to get you more in tune with your body’s recovery system so that you can learn when to push things and when to dial back

It is human nature to gravitate towards the things we enjoy and the things we are good at. It is all to easy to overlook that aspects of human performance that are difficult for us or ‘boring’.

But what separates the great athletes from the average is the willingness to spend mental and physical energy on the weaker areas of performance.

For my military and tactical athletes, this should be non-negotiable as it can determine career longevity and efficacy of job ex*****on

Hope everyone is having a fantastic weekend 🤙🏼

03/29/2026

Training capabilities that your hips need to stay healthy

Your lower body can be strong AF and still have massive blind spots. The hips are a notorious culprit and deficiencies can hide out for years if all you are doing is bilateral compound lifts like squat/deadlift.

These are some supplemental training capabilities that I like my athletes to incorporate into their lower body training program to keep the hips happy and healthy

1. The ability to load the hips and then push into a lateral direction

2. Rotation without compensation

3. The ability to control pelvic position into a strict hinge

4. Multi-planar stability

5. Control and strength through range of motion

6. Unilateral strength

7. Effective brakes to control impact

🎯 Train with me ➡️ Resolute 12-week strength and mobility program 💪🏼

🔗 Link in bio to get started

03/28/2026

How your feet interact with the ground says a lot of your body’s ability to produce force and absorb impact

What we want to see is an Achilles tendon that lengthens and then recoils to release energy. If you stay up on your toes the whole time, the tendon is at a mechanical disadvantage

We also want to see a foot that can pronate and splay as it accepts body weight

We want the ability to create some stiffness and rigidity in the feet and ankles to strike the ground

The guys that I treat in the clinic are in stiff, rigid boots all day often times leading to stiff and weak feet which then become painful and struggle under high mileage

One of the key components to restoring better foot mechanics is consequently working though a progression where we retain the feet to interact with the ground

Basically mobility and strength work will usually precede and supplement this training but I just wanted to highlight the importance of this

The simplest way to start? Take your shoes off and jump rope. Easy jumps (no double unders). Utilize th muscle tendon elasticity in the Achilles by allowing the heel to drop down to the ground. Your feet will eventually build up but be aware it can take up to 12 weeks

03/15/2026

Hip and spine maintenance work

This is one of my favorite sequences to use after a run to keep the hips and spine moving and grooving particularly in rotational patterns

Everything done on cable machine so it’s easy to knock out all in one spot at the gym

I do 2-3 sets per movement🤙🏼

03/07/2026

SI joint pain and one sided low back pain generally needs more sidebending and lateral flexion

As one side gaps and opens up, the other side closes. Symptoms can be felt on either the opening side or the closing side and generally prefer to move in only 1 direction, but the joints needs to be able to move in both directions to stay healthy and lubricated

The first few sessions of incorporating this work can feel a bit sticky, but once things start moving and grooving most people find that this movement feels pretty good

Cueing to breathe deep into the lengthened position helps the body relax and learn to utilize this range

As a notoriously undertrained spine direction, I like to sprinkle this work into training sessions in a variety of ways. These are some of my favorites ranging from more rehab focused to things that can be incorporated into performance programs

03/05/2026

Hip movements for stiff dudes

Priority on rotation and then opening up the groin as these are two areas that are lacking in nearly every guy I work with

Heavy loads and high mileage days can beat the crap out of the body. Utilizing movement to nourish the joints and restore range of motion can help mitigate things from breaking down over time

If you are a stiff dude and want some structured mobility come join us on the Warfighter Mobility Program 💪🏼

03/01/2026

Shoulder prep 💪🏼

Taking a few minutes to hit some supplemental shoulder work PRIOR to hitting heavy push movements can yield huge return both on performance and mitigating shoulder issues

The goal is to get the shoulder rotating and get the shoulder blades cooperating

I usually pick 2- 3 movements that compliment and support my primary lift and then do a couple sets as joint prep and some preventative maintenance work

Most of the guys I treat in the clinic are anxious to hit the gym and jump right into the heavy lifting but this prep work should be a non-negotiable primer

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Tacoma, WA

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