Functional Training
Overview
• Defining Functional Training
• Functional Vs. Traditional Strength
Training
• Why Use Functional Training Methods
• Functional Tools
• Exercises
What is Functional Training
• Definition of Functional: Designed
for or adapted to a particular
purpose
• Characteristics of Functional
Training:
–Maintenance of your center of
gravity over your own base of
support (static and dynamic
posture)
–Motor recruitment
What is Functional Training
• Characteristics of Functional Training:
–Exercises are most functional when they
closely resemble a movement pattern
that is commonly used in the client’s
work or sports activities.
–Isolation to integration
–A resistance training method utilizing
bands, balls, weights, tubing, BOSU,
stability balls and other unbalanced
surfaces to condition the body in an
unstable environment.
What is Functional Training
• Mulit-joint, multi-planar
proprioceptively-enriched activity that
involves deceleration (force
reduction), acceleration (force
production) and stabilization;
controlled amounts of instability; and
management of gravity, ground
reaction forces and momentum.*
*http://www.nsca-lift.org/HotTopic/download/FunctionalTraining
Functional Vs. Traditional Strength Training
Traditional Strength training
– Develops the body by isolating
specific muscle groups.
– Often done with the body
unloaded, sitting stationary on a
machine while moving one
isolated body part through a
controlled range of motion,
usually in a strict linear, straight
ahead motion.
• However…
– Important for developing muscle
mass and pure strength
Functional Vs. Traditional Strength Training
Functional Strength Training
– Involves the entire kinetic chain by
using unstable surfaces and multijoint exercises.
– Combination of muscle groups are
used in conjunction with each other
to produce the desired body
movement
• Focus on movement patterns, not
muscles.
• However…
– Should be used in conjunction with
traditional strength training methods
Who Should Use Functional Training
Methods
• Anyone who gets out of bed in the
morning
• Activities of daily living
–Usually incorporate entire kinetic chain
–A combination of muscle groups are
used in conjunction with each other to
produce the desired body movement
–Focus on movement patterns, not
muscles
–Tasks are performed briefly and
repetitively in multiple plans of motion.
Why Use Functional Training Methods
• More “real-world” carry-over than
traditional strength training.
• Exercise tend to stress whole kinetic
chain.
• Incorporates the core musculature
and helps increase proprioception.
• Brings new dimension into
workout/training/rehabilitation
sessions.
Functional Training Tools
Stability Ball
• Also known as a Swiss Ball, Resist-a-Ball, Balance
Ball, and Body Ball
• It is a people-sized, inflated rubber ball.
• It’s strong enough to sit, lie, and do push-ups on.
• It provides an unstable base of support that engages
core muscles and can be used to improve posture and
postural awareness during performance of exercises.
• You can perform most upper body and lower body
exercises on the ball.
• You can find stability balls at most sporting good
stores or any retail store that sells fitness equipment.
Expect to pay between $20 and $45 depending on the
size and brand you choose.
Stability Ball
• It can hold up to 600 pounds
• The ball is made with plastic vinyl clad that
does not include latex
• An Air Leak In The Stability Ball Cannot Be
Repaired With A Patch Kit
• Regularly wipe down your ball with warm soapy
water to remove any dirt or residue; do not use
harsh chemicals or abrasives with the ball.
• Keep your ball away from excessive heat and
sunlight. Although it’s very durable, keep it
away from sharp objects.
Stability Ball
• Sizing a Stability Ball:
– The standard method for determining proper ball
size is by sitting on the ball.
– For most exercise applications, there should be
a 90 degree angle at both the hip and knee
joints and your thighs should be parallel with
the floor when seated on the ball.
Stability Ball Size to Height
Recommendations
Ball Size (cm)
Maximum Ball
Size (inches)
Your Height
45
17
Under 5’
55
21
5’ – 5’ 7”
65
25
5’ 8” – 6’ 2”
75
29
Over 6’ 3”
Medicine Balls
• Its rebound qualities enable exercises to be performed
against a solid concrete wall; on a tennis, squash,
basketball or netball court; outdoors or in a park.
• With hundreds of exercises, agility drills, strength and
power tests, games and skills to choose from, it
makes training fun and will keep your client’s highly
motivated and coming back for more.
Medicine Balls
• The weight of the ball will depend on the individual’s
training age, ability, and sport.
• Having a selection of sizes available will enable you to
modify intensity accordingly for strength, speed or
power applications.
• 1 to 2 pounds (soccer ball size) is used for speed and
agility drills, motor co-ordination, proprioception, bodyawareness, sport specific movements and skills
testing.
• 6 to 10 pounds (basketball size) has applications for
strength, endurance and explosive power
(plyometrics).
Medicine Balls
Weight In
Pounds
Ball Weight for
Ball Weight for
Overhead Use
Lateral Use
100-130
2 to 4 pounds
3 to5 pounds
130-160
3 to 5 pounds
4 to 6 pounds
160-190
4 to 6 pounds
5 to 7 pounds
190-210
5 to 7 pounds
6 to 8 pounds
210-up
6 to 10 pounds
8 to 10 pounds
Dyna-Disk and BOSU
• Dyna-Disk:
– 14 inches in diameter
– Dyna-Disc can withstand up to 2,000 pounds of
force per square inch
– Made of the same material as a stability ball
• BOSU:
– Acronym for both sides up
– It is a vinyl dome with a 25 inch platform. There are
two handles on the bottom of the platform.
– Can be placed on any surface (i.e. low-pile
carpeting, rubber flooring, or wood surfaces)
BOSU
•
•
•
•
Gets slippery when someone sweats (use a towel)
Athletic shoes should be worn
Has been tested to be burst resistant at 2800 lbs
It should not be stored in direct sunlight (direct
sunlight will cause the BOSU dome to deform)
• A pump comes with the BOSU
• You can use it for just about anything including
balance training, cardio, strength training, flexibility,
sports conditioning, and core training.
Exercise Tubing and Bands
• The difference between tubing and bands is that
bands are flat sheets of thin elastic rubber, usually
six to eight inches wide, and come with or without
a handle, while tubing is round and almost always
sold with handles.
• Tubing is easier to use because of the handles (a
big plus), plus they tend to last longer than bands.
Exercise Tubing and Bands
• Tubes and bands come in different colors to
represent different resistance—higher
resistance is accomplished by making the
rubber thicker
• Tension in rubber changes as you stretch it
• The mechanical stretch properties of elastic
vary based on thickness, age of the rubber,
how much it is used, how quickly it is stretched,
and other factors, and so it's difficult to quantify
with certainty the "weight" of each tube or band
that you stretch.
Exercise Bands
Exercise Tubing
Resistance Level
Color
Yellow
Light
Green
Medium
Red
Heavy
Blue
Very Heavy
Black
Ultra Heavy
TRX-Suspension Trainer
• A. Equalizer
Loop
• B. Main Strap
• C. Adjustment
Tabs
• D. Cam Buckles
• E. Handles
• F. Foot Cradles
F.
TRX-Suspension Trainer
• TRX will safely
support users
of up to 350lbs
• TRX Door
Anchor must be
used on solidly
constructed
doors
Guidelines While Using the TRX
• Posture
– Engage core and maintain neutral spinal
alignment
• No Slack
– TRX should never hang loose while in use
• No Sawing
– TRX is not a pulley, avoid sawing motions
• No Scraping
– Never allow straps to rub against arms in
order to stabilize.
Six Position Relative to the TRX
1. Facing the anchor point
– Supine Rows
2. Facing away from the anchor point
– Chest Press
3. Sideways to the anchor point
– Lateral Trunk Flexion
Six Position Relative to the TRX
4. Prone
– Push Ups
5. Supine
– Supine Hamstring Curl
6. Laying Sideways
– Side Plank
TRX Progressions
1. Staggered stance
– For beginners use a shallow angle
2. Wide stance
– Move into a deeper angle
3. Narrow stance (feet together)
– Same angle as #2
4. Staggered stance
– Move into an even deeper angle