The role of functional training...
In the dictionary you will find this as being a “special activity or role, purpose or task”
Or
Something “designed to be practical rather than attractive”
This type of training can involve more complex movements, existing stability an existing level of skill that will allow it to be an effective and optimal choice of training for you. However, it is commonly known that the transfer can be far more beneficial in relation to mechanical movement, sport, injury prevention and more of an effective way to engage multiple muscle groups and joints for burning calories and metabolic benefits.
Let's take a look at how to distinguish functional training - Heres an example for the lower-body..
Barbell front squat (COMPOUND / FUNCTIONAL MOVEMENT)
Leg extension machine (ISOLATED MOVEMENT)
As you can see both movements are targeting the same muscle group, however…
Overall muscle and nervous system stimulation resulting from the squat when performed correctly is directly relatable to most if not all forms of balanced movement, which can then be practically transferable to your sport or goal (movement related).
Why? Postural stability and synergistic muscle strength is required to engage multiple other muscle groups to stabilise the spine and recruiting multiple muscles across more than one joint when holding an unbalanced load.
The benefits you might see from progressively developing your leg extension 10 rep max may not be necessarily linked to any kind of real life movements involving other mechanical and dynamic loading, overall stability or muscle sensitivity and therefore ‘the core’.
However you will likely gain more larger and more defined quadriceps, that appear to have more muscle mass unrelated to function or performance… this can relate to perhaps a more attractive appearance of the VMO and quad in the eyes of some, however less build for the specific task of knee flexion is sport specific movement patterns.
Therefore, if you are training for aesthetics then the “functional transfer” isn’t always a factor you are most concerned with. Whereas by the definition, if you desire stronger, faster or powerful movement patterns, then including compound exercises such as a ‘front squat’ as used in the example can be a more beneficial choice to increase your functional strength for performance.
The main take home is, knowing the “why” behind exercise selection within your training sessions and the scheme of a program is important for gradual progression and imposing specific stimuli for types of strength and fitness development.
There are not necessarily right or wrong options, some are just better than others depending upon the situation, specific goals and personal level of fitness or sport considerations.
Stop the random spontaneous workouts and reach out if you want to reach a new level of fitness.
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