What is Functional Training?
Functional training has become a buzz word in the fitness industry in the last few years. But what does it mean? Many people have said functional training is the same as cross fit…is that true? Although there are some similarities, there are some big difference as well. The fitness world has changed. Not everyone wants big muscles. More and more people have goals of improved everyday life rather than big gains in size and strength. A new style of training includes exercises that mimic everyday movements called "functional training”. You’ll see functional training in some Cross Fit classes; but, you’ll also see it in the traditional gym setting as well.
Functional Training Defined
So what is the definition of functional training? Function is defined as having a purpose. In other words, you are training to accomplish a goal that is not necessarily bigger and stronger muscles. Your goal may be to drive the golf ball further. Your goal may be to get around the tennis court more efficiently. Your goal may be as simple as carrying your luggage across the airport. Whatever your goal may be, functional training is choosing exercises that mimic your movement patterns and that will get your on track to reaching your goal. For example:
Power Golf
Back in the day, golfers weren’t considered athletes and many of them didn’t participate in exercise. But golfers like Tiger Woods changed all that. Now you can see golfers in the gym just as often as many other athletes. To increase power in your golf swing, you need to work all the major muscles. In addition, adding trunk rotations with resistance (pictured below) utilizes and strengthens the muscles used in the same movements on the golf course. which will in turn increase power in your golf swing. Therefore, functional golf training will add 10 to 20 yards to your drive if you have not previously been participated in exercise. Also, don't forget to read our article on the Benefits of Barbell Squats. Does golf specific training work? Lephart et al. (2007) was able to demonstrate improved golf performance by adding golf specific exercises to the golfers’ exercise routines. In the study, the subjects added leg, core, and rotational exercises along with stretches for 8 weeks. After 8 weeks the subjects all showed increased power and flexibility. The study group that added functional training to their practiced routines all improved their club speed, ball speed, driving distance, and carry distance at a greater rate than the control group. Golf has come a long way. If you want to improve your golf game, then it’s time to add golf specific exercises and stretches to your routine. Talk to a personal trainer or a PFTA instructor about starting a golf specific program so you can impress all your weekend golf buddies! Speaking of golf, you definitely need to Stay Hydrated to Perform at Your Best! And in case you didn't know, maybe a little Caffeine in Your Golf Drink will help your golf game too! Read those articles to find out more.
Tennis Agility
Maybe you’re hitting the ball pretty well but you can’t just seem to get around the tennis court as well as you would like. Again, the best thing to do is to mimic the activity you want to improve. For example, a cone drill would be perfect to emulate the side to side movements involved in a tennis game. Set up two cones about 10 to 15 feet apart. Your goal is to try to change direction as quickly as possible. Since the average rally is usually 10 to 20 seconds, you'll want to make sure you're moving from cone to cone for at least 20 to 30 seconds. Again, touch each cone and change direction and quickly as possible. This activity will increase your cardiovascular endurance as well as improving your on-court agility. Does it work? Bashir et al. (2019) was able to prove that adding core exercises to your regular training improved dynamic balance and agility in young tennis players. So, add some functional training into your tennis game. Your opponents won’t know what hit them as your training continues and your game improves! For more on Core Training and Six Pack Abs, read the article we wrote and posted on our blog.
Airport Life
Some of you may be traveling business people. Carrying bags across the airport and stowing away your belongings may be challenging if you’re not working out. But, now you know you can add functional training to your workouts to ease the pain of traveling. For example, walking lunges is a great example of walking across an airport with excess baggage. Since you are trying to increase muscular endurance and improve isometric strength in your arms, you’ll want to make sure you pick dumbbells that allow you to travel 30-40 steps. Rest and do it again. Furthermore, doing squat presses is a very similar movement to putting your baggage in the airplane compartment above your head. Again, pick some dumbbells or a medicine ball (pictured above) that you can throw up in the air. Since now we’re talking about strength and power, pick a resistance that will challenge you after 10 to 15 reps. After a few weeks, traveling won’t be such a challenge for your heart and your muscles!
Traditional vs Functional
Most traditional exercises involve single muscle groups in a single plane. These are things like bench press, leg press, and pull-ups. All are great exercises that will add size and strength to your frame. Functional training utilizes more muscles groups in several different planes. While traditional training will enhance absolute strength and hypertrophy, functional training will improve functional strength, stability, and coordination. For example, high cable chops mimics the downward movement of a golf swing. This exercise will add strength, coordination, balance, and power to the golf swing. When doing this type of exercise, your goal isn't necessarily muscular hypertrophy, so you won't see or feel a big difference until you get on the golf course. Stick with your new workout and you are surely to see the results sooner or later.
Functional Workouts
We’re not saying you have to abandon your favorite, traditional exercises and start implementing functional exercises 100% of the time. In fact, we are recommending a combination of the two for a more well-rounded routine. For example, a back squat followed by asymmetrical step-ups OR bench press followed by one-arm cable press. You can alternate exercises or do them as supersets. Just remember, when performing functional exercises, always progress from a more stable environment to a less stable one. For beginners, some of these "functional movements" may initially seem awkward; but, after repeated bouts of the same exercises, your muscles will coordinate and adapt to the challenge of functional training. The most important thing is that you are working out. If you can change up the training to add more variety and better results...even better!
Summary
So is functional training Cross Fit? Maybe. Or maybe Cross Fit adapted some of the workouts from functional training. Nevertheless, functional training is here to stay! If your goals have changed, and you want to improve function in everyday life, give functional training a try. Talk to a personal trainer or talk to a PFTA instructor about changing up your workouts. Functional training can increase power, agility, balance, and/or strength. We can all use more efficient movements in our everyday lives. Also, sometimes adding new goals and new workouts will get your re-focused on your health and fitness. Remember, knowledge is power! Happy health and happy training!!
Knowledge is Power
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Written By
RAEscobar, PFTA instructor and personal trainer
Sources:
R.A. Escobar, PFTA instructor and personal trainer
Sources:
Bashir, Syed Fozia, et al. “Effect of Core Training on Dynamic Balance and Agility among Indian Junior Tennis Players.” Journal of Back and Musculoskeletal Rehabilitation, vol. 32, no. 2, Mar. 2019, pp. 245–252.
Lephart, Scott M., et al. “An Eight-Week Golf-Specific Exercise Program Improves Physical Characteristics, Swing Mechanics, and Golf Performance in Recreational Golfers.” Journal of Strength and Conditioning Research, vol. 21, no. 3, Aug. 2007, pp. 860–869.
NCSF, Advanced Concepts of Personal Training, 2007.