Functional Training

Functional Training By John Platero

What is Functional? • Functional - Of or pertaining to a function or functions. • Capable of serving the purpose for which it was designed. • Constructed or made according to the principles of functionalism or primarily as a direct fulfillment of a material need. • Designed for or adapted to a particular function or use.

What is functional training? • • • •

Something you do in work, daily life or sport. Exercise that mimics work or daily life. Integrated movements are functional If knee flexion is 90° or shoulder flexion is 120° you are “functional.” Orthopedic surgeons. • Sport Specific Training versus Functional Exercise. • “Simulation should have no part of an athlete’s routine.” Supertraining by Siff and Verkhoshansky

What it isn’t






An exercise that violates the purpose for which it was designed. An exercise not constructed according to the principles of it’s function. When the force or load is excessive (S.A.I.D. Principle) When the force is applied improperly to a joint. Violates the function of the anatomy/physiology/neurology and it’s tolerances, limitations, structure and abilities.

Activities of Daily Living (ADL’s) Sitting






Driving Studying Watching TV Eating Stability Balls?

Activities of Daily Living (ADL’s) Walking





Upstairs Downstairs High Heels Unstable surfaces

Activities of Daily Living (ADL’s)
Work



Physical Sedentary

Activities of Daily Living (ADL’s) • Descention/Ascention • Push/pull • Rotation • Bilateral/unilateral • Integrated movements? • Isolated movements?

Isolation Movements






Are they useless? Wayne Wescott Study Leg curls Curls Triceps Pushdown

Descention/Ascention

Push/Pull

Rotation

uvs080325-002.WMV

Bilateral/Unilateral

“Functional” • Daily function (ADL’s) may be the opposite of our function. (Car) (High-heels) (sports?)

• “Musculoskeletal function”

•

• •

is based upon structure and the associated biomechanical/physiological/ne urological requirements Transference is not a result of one single exercise but the result or a choice or exercises, strung together, how they are taught and how they are progressed. Sport Specific Training versus Functional Exercise. “Simulation should have no part of an athlete’s routine.”

Supertraining by Siff and Verkhoshansky

• Are we sure??

Creating Functional Exercises • At a joint • Compression • Tensile • Shear

Creating Functional exercises • Through a limb • Dips • Push ups

Joint Structure and Function • “Structure, when predetermined, determines function.” Joint Structure and Function by Norkin and Levangie

Creating Functional exercises • Across a limb • Lateral raises • Leg curls • Leg extensions • Wrist curls • Wrist extension • Dorsiflexion/plantarflexion

Creating Functional Exercises • For the entire body • Squats • Dead lifts • Cleans • Presses • Rows

Creating Functional Exercises • • • • • • •

Squat curl to press Squat and row Single leg touch down to curl Single leg touch down to press Step up and curl Step up and press lunge with a dumbbell curl to a military press

Total body “tune up” Cervical  Gleno-humeral a) 5–positions b) circles  Wrist and fingers  Spine a) flexion/extension b) lateral flexion c) rotation d) 45° e) circles 

Total body “tune up” Pelvis a) “spill the milk” b) tilt c) “around the world”  Hip a) hip openers b) “Michael Jackson’s”  Feet a) draw the bottom of your shoe b) toes 

Movement not exercise         

Low pulley wood chop with both hands and squat wood chop over the left and right shoulder with squat forward lunge towards the weight stack with a row (alternate legs and arms) forward lunge away from the weight stack with a twist and a punch lunge towards the weight stack with a curl and a tricep kickback lateral lunge with a twist forward lunge away from the weight stack with a press torso circles

 

25 jumps in the sagittal plane or 25 hand climbs

Movement not exercise  Mid

pulley  rotation with lunge and a punch  Stationary lunge with a row in the transverse plane  one arm shoulder extension with a twist  one arm shoulder extension in circles  25 jumps in the sagittal plane or 25 hand climbs

Movement not exercise High pulley  wood chop with both hands and squat  wood chop over the left and right foot with squat  45 degree pull with a twist to your foot  lunge away from the weight stack with a twist and a punch  lunge towards weight stack with shoulder extension (straight arm)  lunge towards weight stack with a curl  torso circles 

Functional circuits





squat with a medicine ball chest press reverse crunch seated row jumping jacks

Functional circuits





adductor squat with medicine ball and dumbbell the plank bent over row windmills

Functional circuits





lateral lunge with a dumbbell curl and a press “bus drivers” one arm snatch torso circles with medicine ball

Functional circuits





dumbbell clean with a military press sit-ups with medicine ball “lawn mowers” dynamic lateral step-up

Functional Efficiency “The ability of the neuromuscular system to monitor and manipulate movement during functional tasks using the least amount of energy creating the least amount of stress of the kinetic chain.” NASM

For more information

• ICCPT.org or NCCPT.com • Johnplatero.com • Thank you for coming!