Introducing Functional Training

This was originally published in Magnolia Magazine

Most modern fitness facilities are primarily equipped to favor a bodybuilding oriented approach. This involves training isolated muscle groups using single joint exercises that move in one plane of motion (usually forwards and backwards, aka the “sagittal plane”). These exercises are also often performed in a seated or lying position using machines or benches that create external support for the body.


There is nothing wrong with utilizing a bodybuilding methodology and if you have aesthetic goals this approach is very effective for creating a strong stimulus for those specific muscle groups.

The only limitation of only using a more isolated bodybuilding approach is that this type of training often creates a lack of true integrated, “functional” strength. This is because one doesn’t learn how to stabilize or coordinate their musculature in the way they need to function in daily life.


The body is designed to work in integrated movement patterns often transferring force from the ground upwards through its various segments. These interconnected segments are referred to as the “kinetic chain”.


Let’s look at the chain of events involved in performing a very common task such lifting a box off of a floor to place it on a table. One has to bend, reach for the box, pull it towards the torso, extend the body upwards, turn from the hips, move towards the table and finally extend the arms in order to place it on a table.


That synchronized sequence of movements requires precise timing of the neuromuscular system to move smoothly while also having the strength to move some segments while stabilizing others. If one tries to do this without properly integrating the entire body then one can easily overstress one or more segments of that chain which can lead to injury.


Unfortunately, the isolated type of training I discussed above will not only neglect to enhance these types of integrated movement patterns, but it can actually disrupt them. This is because the muscles do not learn how to fire in the correct sequence for the necessary tasks of mobility or stability.


In more recent years there has been a return to a more integrated approach which is referred to as “Functional Training”. Unfortunately the name “Functional training” has sometimes been misused and some people associate it with doing exercises that resemble circus acts and/or the use of specific fitness tools (Swiss balls, Medicine balls, BOSUs). While these are excellent tools, they are often used in a way that is anything BUT functional. It is not the tool that makes an exercise functional but rather the application and context.


One way functional training may be described is as “training movements rather than isolated muscles”. These movements can also be subdivided into 5 fundamental movement patterns which consist of Bending and lifting (i.e. squat), Single leg (one leg balance or lunge), Pushing, Pulling and rotation.


From the perspective of time efficiency, one can train the entire body just using five exercises that utilize these basic movement patterns. By doing a circuit consisting of these primary movements (plus a warm-up and cool-down) one can cover a lot of ground in a short amount of time.


Another common element of functional training is “Ground Based training”. These are exercises performed from a standing position (such as a split stance) and rowing or pressing with cables (or elastic tubing). This type of training has stabilization requirements from the ground upwards. By performing these exercises unilaterally (one arm at a time) you can create even more core stabilization since you will have to resist rotational forces by this uneven (asymmetrical) loading.


This training is also a form of “Stabilization Limited Training” (SLT) because one can only push or pull as much load as their ability to stabilize it. This approach means than one will typically have to use less loading compared to exercises that use the assistance of a bench or machine to help stabilize them. While not great for the ego, SLT is hard to beat in terms of creating the type of usable strength one is more likely to require in day to day life.


As one advances you can even take this type of training farther by combining several types of movements into one exercise such as a “squat with a cable row, or split squat with a cable press. With just those two combination exercises you are able to train four out of the five fundamental movement patterns.


I want to emphasize that this article has left out many other aspects of what may fall under the umbrella of functional training; it is merely an introduction to this approach.


I also want to stress that I do not believe that training has to be mutually exclusive and consist of ONLY functional types of exercises at the exclusion of all others. In fact I often like to combine a functional circuit with more traditional strength training within the same workout. This way you get the best of all worlds, or what well known strength coach J.C. Santana refers to as “Strength you can use!”


Scott Fishkind
http://www.time4youfitness.com/