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Functional Training
Overview
Began in the world of physiotherapy Used today to improve athletic
performance One of the most misunderstood
training practices Training revolves around the seven
primal movement systems
Seven Primal Movement Patterns
Squat Lunge Push Pull Bend Twist Gait
Squat
Develops lower body strength and explosiveness
Improves core stability
Develops lower body flexibility
Lunge
Builds leg strength Helps improve
speed Improves Core
stability Trains balance Develops lower
body flexibility
Push
Improves upper body strength
Develops explosiveness for sport movements such as throwing or blocking
Pull
Helps develop upper body strength
Improves core stability
Used for in many everyday activities such as raking leaves and
Bend
Improves lower body power and explosiveness
Develops lower body flexibility
Used whenever you pick up an object
Twist
Develops upper body flexibility
Improves core strength and stability
Helps with injury prevention
Gait
Improves running efficacy
Improves speed Develops good
movement habits Reduces
unnecessary stress on joints
Training
Functional training includes: Weight training Speed training Flexibility and stability training Skill work conditioning
Equipment
Examples of equipment that is used for functional training.
• Barbell• Sled• Boxes• Medicine balls• Sand bag
Exercises
Examples of functional training exercises:
Squat Pull up Push up Dead lift Overhead press
Outside the weight room
Functional training includes more than just weights
Flexibility, balance, and speed are important in overall athleticism
Outdoors is the ideal place to train running mechanics and conditioning
Misconceptions about Functional Training
Every exercise has to be done on an exercise ball
Extreme balance must be added to every exercise
The only pieces of equipment used are kettle bells, exercise balls, balance boards, and medicine balls
Heavy weights cannot be used
Grey Cook (FMS)
Ranking and grading system Benefits Examples of movements: Kettle bell swing TGU (Turkish Get Up) Deadlift assisted with cable bar
Training Footage
Conclusion
Improves all physical areas of athleticism Primal movements are the basis of
training Outdoors is an ideal setting for various
forms of training Functional movement can be used to find
weaknesses in movement patterns Improves your ability to move freely
without hitches