Functional Training Part I

Functional (useful; practical; purposeful)
Training (exercise; preparation)

By definition, functional training is the concept of utilizing the entire body simultaneously, in order to perform a task or function. In this case, isolation of one specific muscle group at a time becomes entirely obsolete. By learning to control the body through balance and coordination with the use of multi-joint exercises, the trunk becomes the focal point of functional exercise. The result? The stimulation of strength throughout the entire body, transferred into daily activities - including sports.

Here at Sports Specific Training, the focus of Functional Training is just that- to incorporate learned skills in tire flipping, odd object lifting and carrying, sledgehammer drills and grip work, and transfer it into a variety of sports. The following is a brief breakdown of two functional exercises that our athletes are trained on. Other exercises will be described in future articles.

Tire Flipping:
As the name indicates, our athletes use their entire bodies to lift and flip an oversized tire, (usually weighing between 3-4 hundred pounds). Mimicking a deadlift, in which the athlete utilizes hip, leg and back musculature to lift a weight into standing the position, the tire flip goes beyond that position, making the athlete balance on one leg, while thrusting forward with the other. Great hip strength and speed is used to overturn the tire, not to mention arm, shoulder and chest and back structures.

Sledgehammer Work:
The use of the sledge hammer in training provides a unique core workout that truly benefits the athlete. By grasping the hammer and lifting it various positions (straight overhead, side to side strikes), the athlete incorporates the rectus abdominus, side obliques and intercostal muscles into the strike against the tire. Repeated swings forces the athlete to directly integrate grip, upper and lower arm, while indirectly involving the leg, hip and back muscles.

These are just two of the many ways that functional training can aid not only up and comers in the sport arenas, but anyone wishing to improve posture and core stability for daily functions.

Coach Duane Swift