The concept of functional training has had massive attention over the past few years, so what is Functional Training? By definition “functional training” is training with a purpose. in laymans terms it should have a positive effect on the activity or sport one is participating in.
Functional training must integrate all aspects of human movement, life like sport tends to be chaotic and unpredicable (martial arts, cage fighting, rugby football) so it is not unreasonable to say your training should reflect this.
When you train using full-body functional exercises with challenging weights at a high intensity, using various interval and circuit training formats — not only will you gain real strength, but you’ll build a lean athletic body in the process.
There are several natural, primary movements that you perform in your daily life. They can be broken down into 6 patterns: push, pull, squat, deadlift, rotation and flexion / extension of torso.
So, in order for an exercise to become “functional”, it must incorporate at least one of the 6 primary movements.
Think about it. Your body works as a whole – the sum of its parts – never in isolation. When’s the last time you participated in any activity that required you to use only one muscle at a time? So why would you train any different?
Performing functional exercises using your own body weight, dumbbells, barbells, and techniques used in power lifting and Olympic weightlifting is essential to gaining functional strength and boosting your metabolism. Combined with various time based intervals, repetitions, and speed, you’ll be training your whole body to burn more fat and pack on lean musclewithout even thinking about it.
Bodyweight exercises are the best form of functional training ( THE DADDY) because if you can lift heavy weights but not control your body then how strong are you?.
Exercise modalities used in Functional strength training have been shown to work most effectively on stable surfaces (NSCA Journal of strength and conditioning) just because an exercise is difficult it does not mean it is functional. Some research suggests that there is increased core muscular recruitment when working on unstable surfaces, however at present there is no clinical research based evidence to support that training on unstable surfaces improves sporting performance.