The Functional Training Craze

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by: Jesse Cannone

In the past few years I've seen a huge transition in the
fitness industry. More and more people are using functional training,
and some argue it's the only way to train. The purpose of this article
is to give people an understanding of what functional training is, and
what it does and does not do.

First, lets look at what functional actually means.

Func.tion.al 1. capable of operating or functioning, 2.
capable of serving the purpose for which it was intended (Webster's
Encyclopedia 2nd Edition, 1996)

Based on that definition, you can draw many conclusions
as to what is functional. Depending upon who you ask, you will most
likely get a diverse variety of responses as to what is functional. All
human movement is a combination of various functions. Human movement
cannot take place without muscular function. According to the
functional training "experts", functional training uses bands, balls,
free-weights, and plyometric exercises in an attempt to condition the
body in an un-stable environment. Many of the experts feel that
performing exercises that mimic activities or specific skills is the
most effective way to train, regardless of ones goal.

What is the safest, most efficient and effective way to optimize human performance?

Factors Affecting Human Performance

In order to maximize human performance, you must have a
good understanding of what affects performance. The factors that play
the greatest role in performance are: Power (Strength and Speed),
Agility (Flexibility/Mobility/Stability), Cardiovascular and
Respiratory Conditioning, Sport Skill (Neuromuscular Coordination and
Efficiency), and Genetic Potential.

Let’s take a look at each factor and determine which
training methods are going to deliver optimal results. By optimal
results, I mean the greatest amount of improvement, with the least
amount of risk, and in the shortest amount of time.

Power

Power= Force x Distance

Time

Power can be increased three ways.

1. Increase Force (Strength)

What is the most effective method of increasing strength
and/or muscle tissue? In my opinion, High Intensity Strength Training
is the most productive, safe, and time efficient approach available. I
am not stating that one set of each exercise is the best choice. My
definition of High Intensity Training is: training to momentary
muscular failure, with brief and infrequent workouts in which all
variables are prescribed based on the individuals: goals, age, current
fitness level, fiber types, personal preference, and past experience.

The purpose of strength training is to increase strength
and lean body mass, NOT for training a specific skill or
movement-that's called practice! People strength train for many reasons
and there are many methods that work. For years, many trainers and
coaches have had their clients and athletes perform Olympic lifts
because they feel it will transfer over into the performance of their
skill. Numerous studies have shown that the neurological transfer of
skills is not optimal unless the skill is practiced EXACTLY as it is
performed in competition. Therefore, performing power cleans because
you play football is NOT optimal. Performing power-cleans will only get
you better at performing power-cleans! Focus on increasing strength and
lean body mass, and practice your skill exactly as it is performed
during competition.

2. Increase Speed

Increasing the speed at which a skill is performed is
another great way to improve power. Speed is primarily predetermined by
the individual's genetic make up. However, that does not mean that you
cannot improve speed by practicing the skill EXACTLY as it is performed
in competition. A great deal of focus should be placed on perfecting
the technique. By practicing the skill in this manner, you will improve
neuromuscular efficiency, which will result in faster and more accurate
performance.

3. Increase Distance (flexibility/range of motion)

Increasing flexibility is another way to improve power.
By increasing flexibility, you increase the distance that force is
applied which results in an increase in power.

The safest and most effective method to increase
flexibility is by performing full range of motion exercises and
incorporating a sound stretching routine.

Agility

Improving ones agility is another way of optimizing
performance. Agility drills should be SPECIFIC to the activity or
event. For example, having someone do Plyometric jumps off of boxes is
NOT specific to someone who plays basketball! Yes, a basketball player
jumps, but not off of boxes. Having the athlete practice jumping from
the floor would be much more specific to their sport. Always ask
yourself, “What is the goal?” “Is what I’m doing going to give me the
outcome I desire?” “Is it optimal?”

Cardiovascular and Respiratory Conditioning

Increasing cardio/respiratory output and endurance is
another factor that has a major impact on performance. This topic is
one of such importance that it is beyond the scope of this article. In
general, if you increase the individual's cardiovascular and
respiratory output and endurance, there will be a corresponding
increase in performance. Cardiovascular training should also be
specifically geared towards improving the individuals conditioning in
the metabolic pathway in which they compete or perform. For example,
someone who plays tennis should primarily train at a slow to moderate
pace and incorporate bursts of high intensity effort. Interval training
would be a good choice for this individual. Keep the training specific
to the individual.

Sport Skill

This is an area in which there is a lot of confusion
among many athletes, coaches, and trainers. Skill acquisition and
strength levels are two completely different things. Therefore, they
should be trained separately, and with different methods. In order to
optimize the performance of a specific skill or movement, it needs to
be practiced EXACTLY as it is performed in competition. It has been
shown that each activity or movement has it's own neuromuscular
pathway, and that just because a movement is similar does NOT mean
there will be a positive transfer or carryover of skill. In order to
maximize performance the individual should attempt to perfect their
movement or skill with endless hours of practice. The goal of practice
should be to improve the technique, accuracy, and increase the speed at
which the skill can be performed. This topic was addressed earlier in
the section titled “Increase Force.”

Genetic Potential

This is the factor that I have found to have the greatest
impact on human performance. Genetic potential is something many people
overlook. Regardless of what methods of training I use, I will never be
a world-class marathoner. I can train twice a week or I can train 5
hours a day, it still won't change the fact that my body wasn't
designed to excel at endurance activities. I hear of too many coaches
and trainers having people follow dangerous training programs in an
attempt to drastically improve their performance. This is not to say
that you cannot improve performance. When training yourself or a
competitive athlete, always set realistic goals. As stated earlier, the
best thing to do is utilize the most effective methods available and
work hard!

Differences between Functional Training and Machine Based Training

Most, if not all of the so-called functional exercises,
fail to supply constant and variable resistance. Most quality machines
supply constant tension and variable resistance based on the strength
curve of the particular muscle, and track proper joint function.

For example, compare dumbbell bicep curls on a Swiss
ball to a bicep curl on a quality machine (such as Hammer Strength.)
While performing the dumbbell curl, there is no tension on the biceps
in the bottom or top positions. The resistance is greatest when the
dumbbell is perpendicular to the floor. The amount of stimulus is also
decreased due to the fact that the individual must balance his/her self
on the ball. While using a machine, there is constant tension on the
biceps and the amount of tension varies during the exercise based on
the strength curve of the biceps muscle. Which is going to make the
individual stronger? Which is going to stimulate more muscle fibers in
the biceps?

In my opinion, machine based training is by far
superior if the goal is to increase strength, and/or muscle tissue.
Keep in mind that more muscle equates to a faster, stronger, and better
athlete, providing they practice their specific skill or movement.

This is not to say that functional exercises serve no
purpose. There are benefits to functional exercise; just not as many as
some people are lead to believe. Exercise selection and the training
methods used should be based on the individual's goals. Instances where
functional training may be effective would be in individuals who need
to improve balance, stability, and neuromuscular coordination. Below is
a chart that shows the differences between Functional Training and
Machine Based Training.

Machine-Based Training

Functional Training

Provides constant and variable resistance

Movement tracks proper joint function

Effectively overloads musculature (if used properly)

Safer to perform

Many machines available to work every muscle in the body

Very effective at improving balance, stability, and coordination

Does NOT effectively overload musculature

Does NOT provide optimal transfer of skill performance

Very difficult to measure and monitor progress

Higher chance of injury

Conclusion

Functional training obviously has some benefit, and can
be a great addition to a well-designed strength program. However, I
personally feel it should never take the place of a structured strength
training routine. I recommend using a combination approach, which
utilizes machines, free-weights, bodyweight, balls, bands, and anything
that is going to deliver the desired results. Always remember that
training for strength and/or increases in muscle tissue and training
for skill are two completely different things. When designing or
assessing a training program the following questions should be asked.
What is the goal? Is it time efficient? Is it safe? Is it delivering
the desired results? Is it optimal?

References

Schmidt, R. A : Motor Learning and Performance -From Principles to Practice. Human Kinetics Books; Champaign , IL 1991
Bryzcki, Matt : A Practical Approach to Strength Training, Masters Press; Indianapolis , IN 1995
Magil, R : Motor Learning -Concepts and Application, 4th Edition, C. Brown Publishing, Madison , Wisconsin 1993
Chek, Paul : What is Functional Exercise? (Article), C.H.E.K Institute
Calais-Germaine, Blandine : Anatomy of Movement, Easterland Press, Seattle , WA 1993
Tortora, Gerard, J : Principles of Human Anatomy, 5th Edition, Harper Collins Publishers, New York , NY 1989
Stein, Alan : Improving Athletic Power (Article), Hard Training Newsletter
Manny, Ken : Skill Development : An Open and Closed Case (Article) www.naturalstrength.com
Kielbaso, Jim : Plyos - My Story (Article) www.cyberpump.com

Article source: Serverforever.com

About the Author

Jesse Cannone is a certified personal trainer, nutritionist, and best-selling fitness author. Sign up to receive his free email course, Muscle Building Tips which is full of powerful tips and techniques for maximizing strength and size. http://www.seriousstrengthtraining.com

support@seriousstrengthtraining.com

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by: Jesse Cannone 
In the past few years I've seen a huge transition in the 
fitness industry. More and more people are using functional training, 
and some argue it's the only way to train. The purpose of this article 
is to give people an understanding of what functional training is, and 
what it does and does not do. 
First, lets look at what functional actually means. 
Func.tion.al 1. capable of operating or functioning, 2. 
capable of serving the purpose for which it was intended (Webster's 
Encyclopedia 2nd Edition, 1996) Based on that definition, you can draw many conclusions 
as to what is functional. Depending upon who you ask, you will most 
likely get a diverse variety of responses as to what is functional. All 
human movement is a combination of various functions. Human movement 
cannot take place without muscular function. According to the 
functional training "experts", functional training uses bands, balls, 
free-weights, and plyometric exercises in an attempt to condition the 
body in an un-stable environment. Many of the experts feel that 
performing exercises that mimic activities or specific skills is the 
most effective way to train, regardless of ones goal. What is the safest, most efficient and effective way to optimize human performance? 
Factors Affecting Human Performance 
In order to maximize human performance, you must have a 
good understanding of what affects performance. The factors that play 
the greatest role in performance are: Power (Strength and Speed), 
Agility (Flexibility/Mobility/Stability), Cardiovascular and 
Respiratory Conditioning, Sport Skill (Neuromuscular Coordination and 
Efficiency), and Genetic Potential. Let’s take a look at each factor and determine which 
training methods are going to deliver optimal results. By optimal 
results, I mean the greatest amount of improvement, with the least 
amount of risk, and in the shortest amount of time. Power 
Power= Force x Distance 
Time 
Power can be increased three ways. 
1. Increase Force (Strength) 
What is the most effective method of increasing strength 
and/or muscle tissue? In my opinion, High Intensity Strength Training 
is the most productive, safe, and time efficient approach available. I 
am not stating that one set of each exercise is the best choice. My 
definition of High Intensity Training is: training to momentary 
muscular failure, with brief and infrequent workouts in which all 
variables are prescribed based on the individuals: goals, age, current 
fitness level, fiber types, personal preference, and past experience. 
The purpose of strength training is to increase strength 
and lean body mass, NOT for training a specific skill or 
movement-that's called practice! People strength train for many reasons 
and there are many methods that work. For years, many trainers and 
coaches have had their clients and athletes perform Olympic lifts 
because they feel it will transfer over into the performance of their 
skill. Numerous studies have shown that the neurological transfer of 
skills is not optimal unless the skill is practiced EXACTLY as it is 
performed in competition. Therefore, performing power cleans because 
you play football is NOT optimal. Performing power-cleans will only get 
you better at performing power-cleans! Focus on increasing strength and 
lean body mass, and practice your skill exactly as it is performed 
during competition. 2. Increase Speed 
Increasing the speed at which a skill is performed is 
another great way to improve power. Speed is primarily predetermined by 
the individual's genetic make up. However, that does not mean that you 
cannot improve speed by practicing the skill EXACTLY as it is performed 
in competition. A great deal of focus should be placed on perfecting 
the technique. By practicing the skill in this manner, you will improve 
neuromuscular efficiency, which will result in faster and more accurate 
performance. 3. Increase Distance (flexibility/range of motion) 
Increasing flexibility is another way to improve power. 
By increasing flexibility, you increase the distance that force is 
applied which results in an increase in power. The safest and most effective method to increase 
flexibility is by performing full range of motion exercises and 
incorporating a sound stretching routine. Agility 
Improving ones agility is another way of optimizing 
performance. Agility drills should be SPECIFIC to the activity or 
event. For example, having someone do Plyometric jumps off of boxes is 
NOT specific to someone who plays basketball! Yes, a basketball player 
jumps, but not off of boxes. Having the athlete practice jumping from 
the floor would be much more specific to their sport. Always ask 
yourself, “What is the goal?” “Is what I’m doing going to give me the 
outcome I desire?” “Is it optimal?” 
Cardiovascular and Respiratory Conditioning 
Increasing cardio/respiratory output and endurance is 
another factor that has a major impact on performance. This topic is 
one of such importance that it is beyond the scope of this article. In 
general, if you increase the individual's cardiovascular and 
respiratory output and endurance, there will be a corresponding 
increase in performance. Cardiovascular training should also be 
specifically geared towards improving the individuals conditioning in 
the metabolic pathway in which they compete or perform. For example, 
someone who plays tennis should primarily train at a slow to moderate 
pace and incorporate bursts of high intensity effort. Interval training 
would be a good choice for this individual. Keep the training specific 
to the individual. Sport Skill 
This is an area in which there is a lot of confusion 
among many athletes, coaches, and trainers. Skill acquisition and 
strength levels are two completely different things. Therefore, they 
should be trained separately, and with different methods. In order to 
optimize the performance of a specific skill or movement, it needs to 
be practiced EXACTLY as it is performed in competition. It has been 
shown that each activity or movement has it's own neuromuscular 
pathway, and that just because a movement is similar does NOT mean 
there will be a positive transfer or carryover of skill. In order to 
maximize performance the individual should attempt to perfect their 
movement or skill with endless hours of practice. The goal of practice 
should be to improve the technique, accuracy, and increase the speed at 
which the skill can be performed. This topic was addressed earlier in 
the section titled “Increase Force.” Genetic Potential 
This is the factor that I have found to have the greatest 
impact on human performance. Genetic potential is something many people 
overlook. Regardless of what methods of training I use, I will never be 
a world-class marathoner. I can train twice a week or I can train 5 
hours a day, it still won't change the fact that my body wasn't 
designed to excel at endurance activities. I hear of too many coaches 
and trainers having people follow dangerous training programs in an 
attempt to drastically improve their performance. This is not to say 
that you cannot improve performance. When training yourself or a 
competitive athlete, always set realistic goals. As stated earlier, the 
best thing to do is utilize the most effective methods available and 
work hard! Differences between Functional Training and Machine Based Training 
Most, if not all of the so-called functional exercises, 
fail to supply constant and variable resistance. Most quality machines 
supply constant tension and variable resistance based on the strength 
curve of the particular muscle, and track proper joint function. For example, compare dumbbell bicep curls on a Swiss 
ball to a bicep curl on a quality machine (such as Hammer Strength.) 
While performing the dumbbell curl, there is no tension on the biceps 
in the bottom or top positions. The resistance is greatest when the 
dumbbell is perpendicular to the floor. The amount of stimulus is also 
decreased due to the fact that the individual must balance his/her self 
on the ball. While using a machine, there is constant tension on the 
biceps and the amount of tension varies during the exercise based on 
the strength curve of the biceps muscle. Which is going to make the 
individual stronger? Which is going to stimulate more muscle fibers in 
the biceps? In my opinion, machine based training is by far 
superior if the goal is to increase strength, and/or muscle tissue. 
Keep in mind that more muscle equates to a faster, stronger, and better 
athlete, providing they practice their specific skill or movement. This is not to say that functional exercises serve no 
purpose. There are benefits to functional exercise; just not as many as 
some people are lead to believe. Exercise selection and the training 
methods used should be based on the individual's goals. Instances where 
functional training may be effective would be in individuals who need 
to improve balance, stability, and neuromuscular coordination. Below is 
a chart that shows the differences between Functional Training and 
Machine Based Training. Machine-Based Training 
Functional Training 
Provides constant and variable resistance 
Movement tracks proper joint function 
Effectively overloads musculature (if used properly) 
Safer to perform 
Many machines available to work every muscle in the body 
Very effective at improving balance, stability, and coordination 
Does NOT effectively overload musculature 
Does NOT provide optimal transfer of skill performance 
Very difficult to measure and monitor progress 
Higher chance of injury 
Conclusion 
Functional training obviously has some benefit, and can 
be a great addition to a well-designed strength program. However, I 
personally feel it should never take the place of a structured strength 
training routine. I recommend using a combination approach, which 
utilizes machines, free-weights, bodyweight, balls, bands, and anything 
that is going to deliver the desired results. Always remember that 
training for strength and/or increases in muscle tissue and training 
for skill are two completely different things. When designing or 
assessing a training program the following questions should be asked. 
What is the goal? Is it time efficient? Is it safe? Is it delivering 
the desired results? Is it optimal? References 
<ol>	<li>Schmidt, R. A : Motor Learning and Performance -From Principles to Practice. Human Kinetics Books; Champaign , IL 1991 
	</li><li>Bryzcki, Matt : A Practical Approach to Strength Training, Masters Press; Indianapolis , IN 1995 
	</li><li>Magil, R : Motor Learning -Concepts and Application, 4th Edition, C. Brown Publishing, Madison , Wisconsin 1993 
	</li><li>Chek, Paul : What is Functional Exercise? (Article), C.H.E.K Institute 
	</li><li>Calais-Germaine, Blandine : Anatomy of Movement, Easterland Press, Seattle , WA 1993 
	</li><li>Tortora, Gerard, J : Principles of Human Anatomy, 5th Edition, Harper Collins Publishers, New York , NY 1989 
	</li><li>Stein, Alan : Improving Athletic Power (Article), Hard Training Newsletter 
	</li><li>Manny, Ken : Skill Development : An Open and Closed Case (Article) <a target="new" href="http://www.naturalstrength.com/">www.naturalstrength.com</a> 
	</li><li>Kielbaso, Jim : Plyos - My Story (Article) <a target="new" href="http://www.cyberpump.com/">www.cyberpump.com</a></li></ol> 
 Article Source: <a href="http://www.serverforever.com" target="_blank">Serverforever.com</a> About the Author: Jesse Cannone is a certified personal trainer, nutritionist, and
best-selling fitness author. Sign up to receive his free email course,
Muscle Building Tips which is full of powerful tips and techniques for
maximizing strength and size. <a target="new" href="http://www.seriousstrengthtraining.com/">http://www.seriousstrengthtraining.com</a>
 <a href="mailto:support@seriousstrengthtraining.com">support@seriousstrengthtraining.com</a>

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