More and more people are using functional training, and some argue it’s the only way to train. The purpose of this article is to give people an understanding of what functional training is, and what it does and does not do.
According to the functional training “experts”, functional training uses bands, balls, free-weights, and plyometric exercises in an attempt to condition the body in an un-stable environment. My definition of
The purpose of strength training is to increase strength and lean body mass, NOT for training a specific skill or
In the past few years I’ve seen a huge transition in the fitness industry. More and more people are using functional training, and some argue it’s the only way to train. The purpose of this article is to give people an understanding of what functional training is, and what it does and does not do.
Lets look at what functional actually means.
Func.tion.al 1. capable of functioning or operating, 2. capable of serving the purpose for which it was intended (Webster’s Encyclopedia 2nd Edition, 1996).
Based on that definition, you can draw many conclusions as to what is functional. According to the functional training “experts”, functional training uses bands, balls, free-weights, and plyometric exercises in an attempt to condition the body in an un-stable environment. Many of the experts feel that performing exercises that mimic activities or specific skills is the most effective way to train, regardless of ones goal.
What is the safest, most effective and efficient way to optimize human performance?
Factors Affecting Human Performance.
In order to maximize human performance, you must have a good understanding of what affects performance. The factors that play the greatest role in performance are: Power (Strength and Speed), Agility (Flexibility/Mobility/Stability), Cardiovascular and Respiratory Conditioning, Sport Skill (Neuromuscular Coordination and Efficiency), and Genetic Potential.
Let’s take a look at each factor and determine which training methods are going to deliver optimal results. By optimal results, I mean the greatest amount of improvement, with the least amount of risk, and in the shortest amount of time.
Power.
Power= Force x Distance.
Time.
Power can be increased three ways.
- Increase Force (Strength).
In my opinion, High Intensity Strength Training is the most productive, safe, and time efficient approach available. My definition of High Intensity Training is: training to momentary muscular failure, with brief and infrequent workouts in which all variables are prescribed based on the individuals: goals, age, current fitness level, fiber types, personal preference, and past experience.
The purpose of strength training is to increase strength and lean body mass, NOT for training a specific skill or movement-that’s called practice! Numerous studies have shown that the neurological transfer of skills is not optimal unless the skill is practiced EXACTLY as it is performed in competition. Focus on increasing strength and lean body mass, and practice your skill exactly as it is performed during competition. - Increase Speed.
Increasing the speed at which a skill is performed is another great way to improve power. That does not mean that you can not improve speed by practicing the skill EXACTLY as it is performed in competition. - Increase Distance (flexibility/range of motions).
Increasing flexibility is another way to improve power. By increasing flexibility, you increase the distance that force is applied which results in an increase in power.
The safest and most effective method to increase flexibility is by performing a full range of motion exercises and incorporating a sound stretching routine.
