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Introducing SCIFR — Understand your muscle → pain-free Movement.

SCIFR

20 minutes/day Measurable change in 4 weeks
S

Sustained contracture

C

Compression

I

Ischemia

F

Fascial restriction

R

Recovery

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What is SCIFR?

A clear mechanism for “knots” and a repeatable way to unlock them so the change sticks.

S

Sustained contracture

Local sarcomere lock in a taut band that irritates nociceptors.

C

Compression

Targeted pressure to interrupt the pain–spasm loop.

I

Ischemia

Restore O2/ATP so fibers can actually relax.

F

Fascial restriction

Shear & re-hydrate glide layers; reduce drag.

R

Recovery

Eccentrics + breath organize length & tone.

SCIFR • RELIEF™ Quiz

Build a 10-minute RELIEF™ plan tailored to your pain, tools, and schedule. Mobile-friendly. ~60–90 seconds.

1) Quick safety check

If none apply, “None of the above” stays checked—just continue.

If something does apply, you can still proceed (we’ll warn you) or clear and continue.

2) Where is it? What does it feel like?

Location (pick one)
Quality
Light warm-up effect
Palpable knot?

3) Tools & time

Tools (check all)
When can you do 10 min?
Pain now (0–10)
Now: 4/10
Download the SCIFR Starter Pack — $49 Book a 30-min Consult — $149

SCIFR Live: Coaching-Based Reset

Rapid Screen (5–10 min)

RELIEF™ Loop

Strength + Plan

Work one-on-one with Johann. Screen fast. Unlock the driver. Train it to stick.

Rapid movement screen (5–10 min)

  • pain 0–10
  • two ROM measures (e.g., rotation, reach),
  • one functional task

3D anatomy walkthrough

  • on-screen muscle ID so you know exactly what’s tight and why

The RELIEF™ loop

R – Recognize: find the nodule.

E – Express: precise compression 

L – Load-Relax (PNF): reset motor control.

I – Improve Glide: light IASTM

E – Eccentric: KBox/Reformer/bands — “relearn” new length.

F – Full-Breathwork: down-regulate tone.

Immediate re-test

  • same ROM so you see the change.

1-page take-home plan

  • 10-minute AM/PM routine

Custom RAMP warm-up

  • so you don’t flare it up again.
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See how it Works

Shin Splints heal

Updated SEPT. 2025

This video is included in the Shin Splints package upon purchase!

The SCIFR 6-Step R.E.L.I.E.F. Loop

R

Recognize & Target

Find the taut band/tender nodule. For deep muscles (psoas/multifidus), use a surrogate isometric (gentle 10-sec hold) to pinpoint.

15–30 s
E

Express Pressure

Ischemic compression with ball or thumb at ~6/10 “good hurt” to interrupt the pain–spasm loop and start perfusion.

30–90 s
L

Load-Relax (PNF)

Press 5 s → relax → sink a little deeper. Repeat to restore length–tension & control.

≈ 60 s (3–5 rounds)
I

Improve Glide

Light IASTM/scraping or dynamic cupping to re-hydrate fascia layers and reduce drag.

60–120 s
E

Eccentric Load

Slow negatives (~4 s lowering) in the exact motion that was limited to “save” the new length.

3 × 5 reps
F

Full-Breath Reset

ALDOA / DNS-style posture with long exhale to down-regulate tone and stabilize the change.

45–60 s

Daily rhythm: AM run steps 1–4 (~10 min). PM run steps 5–6 (~10 min). Track ROM & pressure-pain; expect meaningful change by Week 4.

Why this works


Pressure → perfusion: targeted compression raises pressure-pain threshold and restores easy ROM.

Shear → glide: scraping/cupping hydrates glide layers so motion stops feeling “gritty.”

Eccentrics + breath → keep: slow negatives add sarcomeres; long exhale calms tone so gains last.

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SCIFR™ FAQ

 

SCIFR (pronounced “Cypher” is a 5-pillar, 6-step protocol to resolve stubborn muscle knots and restore pain-free movement. It combines precise compression, fascial shear (IASTM), slow eccentrics, and breath-based decompression so changes actually stick, not just feel better for 5 minutes.

R.E.L.I.E.F. = Recognize → Express pressure → Load-relax → Improve glide → Eccentric → Full-breath reset.

  • Must-have: firm ball (lacrosse), towel, timer/phone.

  • Nice-to-have: small scraper (a spoon works), mini-band or light DBs, reformer access, small cups, a mini massage gun.

  • Weeks 1–2: AM 10 min (R-E-L-I), PM 10 min (E-F), 5–6×/week.

  • Maintenance: 3–4×/week after the flare calms.

  • Immediately: small bump in ROM/pressure-pain tolerance.

  • ~Day 7: ~15% pain drop (typical).

  • ~Day 14: ~30% drop, easier daily motions/lifts.

  • ~Week 4: meaningful, retained change if you keep the order and doses.

  • Likely knot/trigger point: dull/achy, tender nodule in a taut band, warms up and feels better after movement.

  • Likely joint/nerve: sharp catch/click that blocks motion, instability, numbness/tingling, night pain with fever/illness → get checked.

No. A pink flush is just a dose gauge (blood flow). Track range of motion and pressure-pain threshold instead. Avoid heavy petechiae (pinpoint bruising).

Eccentrics re-lengthen muscle fibers under control, improve motor control at end range, and help you retain the gains you create with compression and shear. Static stretching often doesn’t stick when tone/contracture and glide are the real problems.

They’re your unlockers in Steps 2–4 (Express pressure → Load-relax → Improve glide). Then you lock the change with Eccentrics + Full-breath (Steps 5–6).

Yes, but you may not be able to palpate them directly. Use surrogate isometrics to locate/reactivity, apply gentle ball pressure (iliacus region), then eccentrics and breath (ALDOA/DNS). If no change by Day 14, escalate to a clinician; consider dry needling where legal.

It’s an optional referral for deep/latent trigger points. Not DIY. In California and many states, it’s limited to licensed providers (e.g., physicians, acupuncturists). We include it as a clinical escalation, not a self-care step.

Acupuncture = traditional Chinese medicine framework; dry needling = trigger-point/motor-point approach in a musculoskeletal framework. Scope and legality vary by state—follow your local laws and use licensed providers only.

Usually benign if it’s painless. If it comes with pain, swelling, catching, or loss of motion, scale load and get assessed.

 

  • On anticoagulants, fragile skin, or neuropathy → go ultra-light or skip scraping; favor gentle compression + movement.

  • Avoid over bony prominences, open wounds, active infection, or unexplained swelling.

Use it mainly for controlled eccentrics and breath-driven decompression:

  • Footwork slow return, pulling straps negatives, bridging with long exhale.

  • Keep the 4-second lowering and 45–60s breath holds.

Yes. Eccentrics restore optimal length-tension without making you “loose.” You’re organizing stiffness, not erasing it.

What Others are Saying...

This is way overdo... I've been training with Johann on and off for 6 years. I've never met such a kind and passionate coach. He offered me a 1st time free session to workout and discuss goals. After that I was addicted. I enjoying working with him because he offers weight training and boxing. Over these 6 years he has always has great communication and is flexible with working around the days I can't make it in. He responds quickly to calls and text for scheduling. His gym is the perfect since it's small, for someone that is new and shy, this is a great setting, no other people or trainers. Also perfect for any athletic that is ready to go hard and crush any goals. I have recommended 2 other people to him. One friend that dropped tons of weight and toned up for her wedding day. And now my sister in law is enjoying her personal training session. I high recommend Johann. His calm and but strong motivational demeanor can make anyone feel comfortable.
training with Johann Francis Alex
Alexandra K.Huntress
What I love most about Johann's personal training is how varied it is! I get bored easily working out doing the same workouts over and over again. Johann successfully targets the same muscle groups doing so many different exercises. I learned hundred of new techniques and really saw a great improvement in the short 18 or so sessions. I think the boxing was…
Gabriella S
Gabriella SFormer D1 soccer Player
Johann has helped me with eating, proper nutrition and times to eat based on my new schedule with work and how I was feeling. He has a wealth of information and is easy to talk to. He is kind, understanding and very motivational. I highly recommend him to my friends and coworkers who are seeking help with health and nutrients goals.
Tempress W.
Tempress W.
I started meeting Johann several months ago based on a recommendation I got. I was strength training but wanted to learn more about proper eating and nutrition. With Johann, I got to really learn about nutrition and how important proteins, vegetables, dairy and fruits were to my diet. He helped me plan my meals on workout days and non-work out days…
Vidya S.
Vidya S.Project Manager
Johann has a vast knowledge in the field of strength and conditioning. Johann helped me put on 10+ pounds in the few short months we worked. We did many different exercises to develop power, strength, and endurance using: kettlebells, Olympic lifts, free weights. In the few short months, I learned to properly move my body, greatly helping me in and out of the gym.
Grant K
Grant K
Awesome place to train and get fit. Johann is extremely friendly and at the same time he also knows how push you to get the results you want! I recommend this gym to all of my friends! 🙂
Veronica
Veronica
I am 56 years old and came to California from Australia in 2016 having been to gyms all my adult life. I have been going to Johann since my arrival. I came with significant back and knee problems. Johann is brilliant. He has totally fixed both my knee and my back and I have found muscles I never knew I had. But much more than that, Johann is a really great bloke (with great taste in music). I would recommend him to anyone.
John TRN
Johann Francis at underdog training trains my son Jacob for boxing, and my son in only a couple of months has learned so much more than I thought he would. Johann is very knowledgeable, and works on defense and conditioning alot, and punching of course. His techniques are fun and efficient, and if you are looking to train, or if your looking for a traier for your child, I highly recommend Johann at underdog training.
Joseph C
I am 60 years old and I feel great, thanks to Johann and his personal training. He is very knowledgeable in nutrition and strength building. I have been training with Johann for about 6 years. When I first met Johann I was weak with a bad knee and shoulder. Today I have balance, core strength, and no more problems with my knee or shoulder. He knew exactly what muscles to strengthen. He is the best!! I may be 60 but I feel 40 thanks to Johann!
Adriana RTeacher, retired
Very insightful, and professional. I went for a month so far and I'm hooked. At the end of the 1 hour boxing class, every body part feels amazing, sore, little shaky and I started to see nice stomach muscles. I've learned a lot and its helped my energy throughout the day. Boxing has always been my love and Johan is a great trainer! He is also very helpful…
Rose T.Pet Sitter
I started training with Johann in 2013 in order to start exercising regularly again after taking a break for several years. I was looking for a solution in a location that would not be intimidating and where I could focus on strength training and core strength. I have been surprised with my results and it has also provided me the motivation to start running again, including completing a half-marathon last year. Johann has tailored my training to meet my goals and provided encouragement along the way.
Marcia G
Marcia GAccountant
Mark Salgado, 22, Professional Boxer

“Working with Johann was an absolute pleasure during my camp. Johann is knowledgeable of the progressive nature of a fight camp, thus he was able to create a program that built my conditioning/strength up to a point through increasingly harder workouts and then plateaued until the day of my fight. Johann’s awareness of over-training translates into his workouts which are difficult enough for you to need to push past comfortability but never over the top or dangerous.”

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