Functional Methodology

Functional training for sport first found its applications in physical therapy clinics involving different modes of weight bearing activities targeted at core muscles of the abdomen and lower back. Most fitness facilities have a variety of weight training machines, which target and isolate specific muscles. As a result the movements do not necessarily bear any relationship to the movements people make in their regular activities or sports.  Functional training attempts to adapt or develop individual specific exercises, which allow individuals to perform the activities of daily life more easily and without injuries.

Benefits of Functional training may lead to better muscular balance and joint stability, possibly decreasing the number of injuries sustained in an individual’s performance in a sport. The benefits may arise from the use of training that emphasizes the body’s natural ability to move in six degrees of freedom. In comparison, though machines appears to be safer to use, they restrict movements to a single plane of motion, which is an unnatural form of movement for the body and may potentially lead to faulty movement patterns or injury.  In 2009 Spennewyn conducted research, published in the Journal of Strength and Conditioning Research, which compared functional training to fixed variable training techniques, this was considered the first research of its type comparing the two methods of strength training.

Results of the study showed very substantial gains and benefits in the functional training group over fixed training equipment. Functional users had a 58% greater increase in strength over the fixed-form group. Their improvements in balance were 196% higher over fixed and reported an overall decrease in joint pain by 30%.

Many athletes equate strength training with bodybuilding; accordingly, individuals involved in endurance or flexibility-based sports do not strength train for fear of gaining too much bulk and losing flexibility, or mimic the training of bodybuilders without adapting workouts to their specific sports. As a result, training can lack the performance benefits that proper functional training could provide.

To be effective a functional exercise program should include a number of different elements:

1. ) Specific to the sport – Any program must be sport specific, working to develop and maintain sport specific strength.

2.) Integrated – It should include a variety of exercises that work on flexibility, core, balance, strength and power.

3.) Increases Core Stability – Core stability is crucial for any sport or activity. A stable core allows for more efficient transference of power from the lower to upper body, and an increased ability to maintain correct athletic posture over long periods of time.

4.) Periodized – Functional training for competitive athletes needs to fit into their competitive cycle of competition. In broad terms this means that they will vary their program throughout the year to achieve optimal results, peaking for competitions or races and building in recovery time also.

5.) Individualized – An athlete’s program needs to be designed for them.  Lee can easily include functional training in their clients’ exercise programs, whether they are recovering from an injury or preparing for competition.