Fred Jones
Mon, Jul-21-03, 06:12
The Functional Training Craze
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 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 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 lifts because 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 cleans because 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
is by 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 plays basketball! 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 is beyond 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 has been 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!
Differences 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 Swiss ball 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 is by 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 differences between Functional Training and
Machine Based Training.
Machine-Based Training
Functional Training
· Provides constant and variable resistance
· Movement tracks proper joint function
· Effectively overloads musculature (if used properly)
· Safer to perform
· Many machines available to work every muscle in the body ·
Very effective at improving balance, stability, and
coordination
· Does NOT effectively overload musculature
· Does NOT provide optimal transfer of skill performance
· Very difficult to measure and monitor progress
· Higher chance of injury
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
4. Schmidt, R. A : Motor Learning and Performance – From
Principles to Practice. Human Kinetics Books;
Champaign , IL 1991
5. Bryzcki, Matt : A Practical Approach to Strength Training,
Masters Press; Indianapolis , IN 1995
6. Magil, R : Motor Learning – Concepts and Application, 4th
Edition, C. Brown Publishing, Madison , Wisconsin 1993
7. Chek, Paul : What is Functional Exercise? (Article),
C.H.E.K Institute
8. Calais-Germaine, Blandine : Anatomy of Movement,
Easterland Press, Seattle , WA 1993
9. Tortora, Gerard, J : Principles of Human Anatomy, 5th
Edition, Harper Collins Publishers, New York , NY 1989
10. Stein, Alan : Improving Athletic Power (Article), Hard
Training Newsletter
11. Manny, Ken : Skill Development : An Open and Closed Case
(Article) www.naturalstrength.com
12. Kielbaso, Jim : Plyos – My Story (Article)
www.cyberpump.com
**********************************************************
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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 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 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 lifts because 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 cleans because 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
is by 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 plays basketball! 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 is beyond 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 has been 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!
Differences 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 Swiss ball 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 is by 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 differences between Functional Training and
Machine Based Training.
Machine-Based Training
Functional Training
· Provides constant and variable resistance
· Movement tracks proper joint function
· Effectively overloads musculature (if used properly)
· Safer to perform
· Many machines available to work every muscle in the body ·
Very effective at improving balance, stability, and
coordination
· Does NOT effectively overload musculature
· Does NOT provide optimal transfer of skill performance
· Very difficult to measure and monitor progress
· Higher chance of injury
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
4. Schmidt, R. A : Motor Learning and Performance – From
Principles to Practice. Human Kinetics Books;
Champaign , IL 1991
5. Bryzcki, Matt : A Practical Approach to Strength Training,
Masters Press; Indianapolis , IN 1995
6. Magil, R : Motor Learning – Concepts and Application, 4th
Edition, C. Brown Publishing, Madison , Wisconsin 1993
7. Chek, Paul : What is Functional Exercise? (Article),
C.H.E.K Institute
8. Calais-Germaine, Blandine : Anatomy of Movement,
Easterland Press, Seattle , WA 1993
9. Tortora, Gerard, J : Principles of Human Anatomy, 5th
Edition, Harper Collins Publishers, New York , NY 1989
10. Stein, Alan : Improving Athletic Power (Article), Hard
Training Newsletter
11. Manny, Ken : Skill Development : An Open and Closed Case
(Article) www.naturalstrength.com
12. Kielbaso, Jim : Plyos – My Story (Article)
www.cyberpump.com
**********************************************************
Order Prescription Drugs Like Viagra, HGH, HCG, Celebrex,
Propecia, and Vaniqa.
http://www.Hgh-Hcg.com/index.shtml?ref=b201
**********************************************************
^kmg([ b`rySgM.VvQKAt7i:Nl;X3p/H)Yi ETMeeFn"[3P1E)<Z%A%p[Y$_C-
yml'QsK`4=rYtgu2sDIN6h0i6&7JH1+Xs?,]:ri