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The
Functional Training Craze
By
Jesse Cannone CPRS, CFT, SPN
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.
First,
lets look at what functional actually means.
Func.tion.al
1. capable of operating or functioning, 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. Depending
upon who you ask, you will most likely get a diverse variety
of responses as to what is functional.
All human movement is a combination of various
functions. Human
movement cannot take place without muscular function.
According to the functional training “experts”,
functional training use
s b
ands, 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 efficient and effective 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.
1.
Increase Force (Strength)
What
is the most effective method of increasing strength and/or
muscle tissue? In
my opinion, High Intensity Strength Training is the most
productive, safe, and time efficient approach available.
I am not stating that one set of each exercise is the
best choice. 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!
People strength train for many reasons and there are
many methods that work. For
years, many trainers and coaches have had their clients and
athletes perform Olympic lift
s b
ecause they feel it
will transfer over into the performance of their skill.
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.
Therefore, performing power clean
s b
ecause you play
football is NOT optimal. Performing
power-cleans will only get you better at performing
power-cleans! Focus
on increasing strength and lean body mass, and practice your
skill exactly as it is performed during competition.
2.
Increase Speed
Increasing
the speed at which a skill is performed is another great way
to improve power. Speed
is primarily predetermined by the individual’s genetic make
up. However, that does not mean that you cannot improve speed
by practicing the skill EXACTLY as it is performed in
competition. A
great deal of focus should be placed on perfecting the
technique. By
practicing the skill in this manner, you will improve
neuromuscular efficiency, which will result in faster and more
accurate performance.
3.
Increase Distance (flexibility/range of motion)
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 i
s b
y performing full
range of motion exercises and incorporating a sound stretching
routine.
Agility
Improving ones agility is another way of optimizing
performance. Agility
drills should be SPECIFIC to the activity or event.
For example, having someone do Plyometric jumps off of
boxes is NOT specific to someone who play
s b
asketball! Yes, a
basketball player jumps, but not off of boxes.
Having the athlete practice jumping from the floor
would be much more specific to their sport.
Always ask yourself, “What is the goal?”
“Is what I’m doing going to give me the outcome I
desire?” “Is
it optimal?”
Cardiovascular
and Respiratory Conditioning
Increasing
cardio/respiratory output and endurance is another factor that
has a major impact on performance.
This topic is one of such importance that it i
s b
eyond the scope of this article.
In general, if you increase the individual’s
cardiovascular and respiratory output and endurance, there
will be a corresponding increase in performance.
Cardiovascular training should also be specifically
geared towards improving the individuals conditioning in the
metabolic pathway in which they compete or perform.
For example, someone who plays tennis should primarily
train at a slow to moderate pace and incorporate bursts of
high intensity effort. Interval
training would be a good choice for this individual.
Keep the training specific to the individual.
Sport
Skill
This is an area in
which there is a lot of confusion among many athletes,
coaches, and trainers. Skill
acquisition and strength levels are two completely different
things. Therefore, they should be trained separately, and with
different methods. In
order to optimize the performance of a specific skill or
movement, it needs to be practiced EXACTLY as it is performed
in competition. It
ha
s b
een shown that each activity or movement has it’s own
neuromuscular pathway, and that just because a movement is
similar does NOT mean there will be a positive transfer or
carryover of skill. In
order to maximize performance the individual should attempt to
perfect their movement or skill with endless hours of
practice. The goal
of practice should be to improve the technique, accuracy, and
increase the speed at which the skill can be performed.
This topic was addressed earlier in the section titled
“Increase Force.”
Genetic
Potential
This
is the factor that I have found to have the greatest impact on
human performance. Genetic
potential is something many people overlook.
Regardless of what methods of training I use, I will
never be a world-class marathoner.
I can train twice a week or I can train 5 hours a day,
it still won’t change the fact that my body wasn’t
designed to excel at endurance activities.
I hear of too many coaches and trainers having people
follow dangerous training programs in an attempt to
drastically improve their performance.
This is not to say that you cannot improve performance.
When training yourself or a competitive athlete, always
set realistic goals. As
stated earlier, the best thing to do is utilize the most
effective methods available and work hard!
Difference
s between
Functional Training and Machine Based Training
Most,
if not all of the so-called functional exercises, fail to
supply constant and variable resistance.
Most quality machines supply constant tension and
variable resistance based on the strength curve of the
particular muscle, and track proper joint function.
For
example, compare dumbbell bicep curls on a Swis
s b
all to a bicep curl on a quality machine (such as Hammer
Strength.) While
performing the dumbbell curl, there is no tension on the
biceps in the bottom or top positions.
The resistance is greatest when the dumbbell is
perpendicular to the floor.
The amount of stimulus is also decreased due to the
fact that the individual must balance his/her self on the
ball. While using
a machine, there is constant tension on the biceps and the
amount of tension varies during the exercise based on the
strength curve of the biceps muscle.
Which is going to make the individual stronger?
Which is going to stimulate more muscle fibers in the
biceps?
In
my opinion, machine based training i
s b
y far superior if the goal is to increase strength, and/or
muscle tissue. Keep
in mind that more muscle equates to a faster, stronger, and
better athlete, providing they practice their specific skill
or movement.
This
is not to say that functional exercises serve no purpose.
There are benefits to functional exercise; just not as
many as some people are lead to believe.
Exercise selection and the training methods used should
be based on the individual’s goals.
Instances where functional training may be effective
would be in individuals who need to improve balance,
stability, and neuromuscular coordination.
Below is a chart that shows the difference
s b
etween Functional Training and Machine Based Training.
Conclusion
Functional
training obviously has some benefit, and can be a great
addition to a well-designed strength program.
However, I personally feel it should never take the
place of a structured strength training routine.
I recommend using a combination approach, which
utilizes machines, free-weights, bodyweight, balls, bands, and
anything that is going to deliver the desired results.
Always remember that training for strength and/or
increases in muscle tissue and training for skill are two
completely different things.
When designing or assessing a training program the
following questions should be asked.
What is the goal? Is
it time efficient? Is
it safe? Is it
delivering the desired results?
Is it optimal?
References
1.
Schmidt, R. A : Motor Learning and Performance – From
Principles to Practice.
Human Kinetics Books;
Champaign
,
IL
1991
2.
Bryzcki, Matt : A Practical Approach to Strength Training,
Masters Press;
Indianapolis
, IN 1995
3.
Magil, R : Motor Learning – Concepts and Application, 4th
Edition, C. Brown Publishing,
Madison
,
Wisconsin
1993
4.
Chek, Paul : What is Functional Exercise? (Article),
C.H.E.K Institute
5.
Calais-Germaine, Blandine : Anatomy of Movement,
Easterland Press,
Seattle
,
WA
1993
6.
Tortora, Gerard, J : Principles of Human Anatomy, 5th
Edition, Harper Collins Publishers,
New York
,
NY
1989
7.
Stein, Alan : Improving Athletic Power (Article), Hard
Training Newsletter
8.
Manny, Ken : Skill Development : An Open and Closed Case (Article)
www.naturalstrength.com
9.
Kielbaso, Jim : Plyos – My Story (Article) www.cyberpump.com
