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What is Functional Resistance Training

Today, the watchword in the gym is functional training. It has many meanings to many practitioners of health and fitness. My understanding and implementation of functional training has come a variety of sources, including my own training and teaching in martial arts and numerous sports, combined with the study of many eminent Experts in the field, including Gary Gray (known as the father of function), Paul Chek (who is also known as the man who brought this large Swiss balls stability / our gyms) and the National Academy of Sports Medicine to name a few.

A definition of functional training National Academy of Sports Medicine:

"All the functional movements involve deceleration, stabilization and acceleration, occurring at each joint in the kinetic chain and the three planes of motion. "(1)

Confused?

Let's break this definition down, because I think it is important to know what is at the heart of functional training - it's not just about making exercises on balls or a leg, for the sake of it.

Like most of us drive I will use an analogy with driving the movement functional.

There are muscles that are the brakes, while others are the accelerators, and both are supported by the clutch that allows to dictate how fast or slow we will go. The core muscles often on the role of the clutch as they are, where the movement begins. As you know when you are driving a "real" car: to put in motion, you must first push the clutch to put it into first or reverse. (It why I do not like driving automatic use of machine weights - boring and it requires no skill or control). Clutch is often in the background as it supports the movement, but your effectiveness with it is an important factor in how good driver you are.

The kinetic chain is merely the link between all parties, if a link is broken (eg the battery), then you are in trouble and not going anywhere soon.

Three planes of motion is the steering wheel. We can use forward and backward (sagittal plane), declination side the other (frontal plane) and make these circles around the roundabout (transverse plane).

To help you differentiate better, below is a list of terms Gary Gray has designed that describes whether our efforts are functional or non-functional. (2)

Not functional - Functional

Isolated - integrated

Rigid - Flexible

Limited - Unlimited

Artificial - Physiological

Fake - Real

Action Link - Chain Reaction

Gravity confused - Gravity Users

Lab-like - Life-like

Mechanics - Biomechanics

Unfair - proprioceptive

1D - Multi-dimensional

Two of these terms explained:

Isolated vs. Integrated

The body knows that movements in for the function.

Isolation training gets results in terms of muscle mass and increasing strength, because it allows you to fatigue individual muscles, but it happens often at the expense of physical freedom. Have you seen how some body builders walk stiff and rigid - this is often the result of a lot of exercises isolated based on training individual muscle groups like a bicep curl. The other athletes can use isolated training, but will then use integrated training to more efficient movement patterns.

Real vs. Fake

Let this machine in the gym that you lie on, then Make Your feet to your bum - the hamstring curl. Where in the real world you see this movement? However, we use every day in one form or a lunge or squat to pick things up.

A useful way to see functional exercises in action through what Paul Chek describes as "Primal Patterns". Chek calls Primal as they were the functional movement patterns, we used to survive as a primitive man. (3)

Including:

Push
Pull
Torsion
Lunge
Squat
Fold

Now to specific functional vs. non-functional exercises:

Non-functional - Functional

Bench press - Push up

Lat pull down - pull up

Seated triceps extension - Dip

Leg Extension - Lunge

leg press - Squat

Non-functional exercises have features, including being made seated, on machines, involving single muscles in isolation, and does not require the core muscles to stabilize. You will notice that one of the characteristics functional exercises is that they involve the use of your body weight as resistance. This ability is called relative strength. For example, how many push-ups, push ups, squats, lunges, dips, you can perform is an indication of your relative strength.

Summary on the benefits of functional Training:

Everyday life gains - integrated training helps you develop your muscles to work together synergistically as a team, resulting an increase in overall strength, balance, coordination, and power
strong core muscles - for example, need a push up your chest, arms, shoulders, and those Basic important stabilizing muscles to work. While seated chest press will allow the core muscles to sleep. weak abdominal muscles are a major reasons for our epidemic of back pain.
More muscles used equals more calories burned J
Save time by working several muscles both - one of the main reasons I often hear for not exercising is lack of time
The money saved - You not need fancy expensive equipment (or even a gym membership), just some basics including your body and a small space

Your Coach 3D
Craig Burton

References
(1) PES online manual, training for optimal performance improvement specialist performance, the National Academy of Sports Medicine, 2001
(2) Functional Video Digest series, Gray, G., available at www. Functionaldesignsystems.com
(3) Chek, P., How to eat, move and be healthy, Chek Institute, 2004

About the Author

Article by Craig Burton. Craig is a prominent European based holistic health and fitness coach and founder of 3D Personal Training Systems. Craig is a Sports Science graduate with postgraduate accreditations in nutrition, massage, athletic training, and corrective exercise therapy.
He is the author of "The 21 Day Roadmap to Health" available at http://www.21dayroadmap.com.
Receive your FREE 3d pts tools including the 7 Part Series: Success Strategies for transforming the body, mind and spirit, our FREE monthly Peak Performance Newsletter and our FREE questionnaire to find out more about your current health status at http://www.3dpts.com/freetools.
For more information and articles on health and fitness visit http://www.3dpts.com.

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