Bridging The Gap Between
Traditional & Functional
Strength Training
Jack F. Parker Jr.
NSCA-CSCS
ACSM-HFS
USAT Level 1 Coach
Theories of Strength Training

Athletes inherit traits and talents to perform certain
activities. Athletic ability is mostly genetic; but
certain factors can be influenced through strength
training and sport specific focuses. Three important
factors can be altered; strength, speed and
endurance.


Tudor O. Bumpa Periodization Training for Sports
Strength training for endurance athletes can be
utilized for 3 factors; Injury Prevention, Health
Maintenance and Performance Enhancement.
High-Intensity Training

High Training Loads Through Out the Year.



All Sets Performed to Volitional Fatigue.
Training Sessions Can Be Achieved in 20 to 40
Minutes of Training.
Not Organized With Competition/Training
Schedule.
Periodization of Strength

The Focus of Your Strength Training Should
Be to Elicit a Specific Response


Planning Should Match The Current SportSpecific Training Cycle


Start Power, Sprinting, Hills, Recovery
ME, SpdE, Power, LacT
Programs Typically Follow a Cycled Schedule

Macro-Cycle, Meso-Cycle, Micro-Cycle
Strength Training and Motor Recruitment

Development of Dominant Abilities Directly or
Indirectly Affects Other Abilities.



Depends on Resemblance Between the Methods
Utilized and Sports Specifics.
Development of Dominant Bio-motor Abilities
Rarely Negatively Transfers.
Unfound Theories;


Strength Training Slows Athletes
Strength Training Affects Endurance and
Flexibility
Program Principle

Developing Personal Training Principles Insure
Strength Training Periodization Adapts Body to
Racing Needs;

Joint Flexibility

Increased ROM = Long Levers


Ligament and Tendon Strength



Muscle Development vs Attachment Development
Core Stability


Newton’s Second Law
Better Balance = Better Stream Line
Develop Stabilizers
Train Movements not Isolation Lifts

Focus of Functional Strength Training
Program Design (Refer to Slide 4)

Macro-Cycles




Program Should Peak at ‘A’ Priority Race
Reduce Volume for ‘B’ Priority Race
Train Through ‘C’ Priority Races
Meso-Cycles

Typical Model is 3 Weeks of Build, 1 Week Of Pre-Hab,
Stability and Core


Recovery Week Encourages Super-Compensation
Micro-Cycles

Each Day Should Differ; ex. Strength/Power, High Rep,
Functional
Strength/Power Day (Traditional Focus)

2 Different Sets

Single Leg - 2 or 3 Sets of High Reps (20 to 30)



Both Legs - 4 to 5 Sets of Reps (5 to 15)





ROM is Important, Hands/Feet Should be in 3 to 4 different
Angles
Recovery; 10 to 20 seconds
ROM is Relative to Race Position
Recovery; 1 to 5 minutes
Pull to Push Ration 2:1 or 3:1
Traditional Olympic Lifts
Jump Rope to Recover
High Reps (Vomit Factor)

Sets



≥ 20 Reps or For Time
Supersets (Agonist/Antagonist) or Compound
Sets (Agonist/Agonist)
Corrective & Functional Warm Up

Small Circuits Traditional, Balance, Functional


Multi-Plane Elements
Timed Sessions
High Reps (cont.)

Equipment




Bosu Ball
Bands
Medicine/Exercise Balls
Balance Progressions



Dumb Bells, Bands, Body Weight
Base = Any Body Part Anchored, Support = Feet/Hands
Double Support, Single Support, Unstable-Double,
Unstable-Single, Unstable-Double, Unstable-Single
Functional (Tactical)

Sets are Based on Time

3 to 5 Minute Intervals




No Rest Between Stations
Dynamic Warm Up is A Must


Low-Med Weight, High Reps
Do Not Static Stretch, Power Will Be Reduced by
40% for Up to 45 Minutes
Combinations of Activities are Key; Body
Weight, Equipment, Balance, Bands, Rotary
Focus on Race Specific Limiters