Bob Fanelli, MSc, FAFS
WHAT IS FUNCTIONAL TRAINING?
What is Functional Training?
Understanding "Function" in Movement
In the realm of movement, the term "function" is often used but not always clearly defined. Establishing its meaning is crucial for injury prevention, improved performance, and rehabilitation purposes.
Functional Fitness Training Defined
The personal training industry defines functional fitness training as a type of workout explicitly aimed at improving the ability to perform everyday tasks, such as placing a heavy object on a high shelf, bending to pick something off the floor, or walking up and down stairs. However, the industry may also label specific exercise equipment as ‘functional’ without providing evidence-based explanations for why they are considered so. This simplistic view is not very helpful.
Core Principles of Functional Training
At its core, functional training prioritizes training movements over isolated muscles, representing a significant paradigm shift. Instead of focusing solely on muscle groups, the emphasis is on movement patterns and how muscles function within them. Understanding the authentic function of muscles in movement requires a profound grasp of physics, biomechanics, and behavioral intent.
Movement over Muscle Isolation
Unlike the traditional concentric model that focuses on muscle origin and insertion, functional training acknowledges the complexities of muscle function in our upright, three-dimensional world. It diverges from conventional strength training by emphasizing movement quality, coordination, and multidirectional, three-dimensional movements. Functional training considers the biomechanics and primary planes of motion—sagittal, frontal, and transverse—as essential for effective program design. This approach optimizes neuromuscular control and movement efficiency, leading to functional strength.
Goals and Application
The ultimate goal is to develop strength relevant to real-world sports performance, focusing on force production, reduction, deceleration, and stabilization to enhance movement precision and prevent injuries. This methodology applies to all activities and programs for injury prevention, post-injury or post-operative rehabilitation, and performance enhancement. The difference lies not in the movements and exercises but in their application, emphasis, and sequencing, tailored to an individual’s current level of success.
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TOTAL BODY FUNCTIONAL PROFILE
Enhancing Injury Prevention through Sports Biomechanics and 3DMAPS
Analyzing sports biomechanics has been shown to enhance injury prevention. By identifying specific areas where injuries commonly occur and addressing biomechanics around those areas, potential faults can be corrected proactively. These preemptive measures contribute to a reduction in injuries by addressing potential issues early on.
Leveraging advanced technology like the 3DMAPS (3D Movement Analysis & Performance System), we thoroughly evaluate your body's biomechanics. Here are its critical assessments:
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66 Tri-Plane Joint Motions
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Biomechanics of Primary Body Complexes
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Mobility Analysis Movements
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6 Vital Transformational Zones
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Stability Analysis Movements
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6 Chain Reactions®
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Three-Dimensional Interaction of Joints, Muscles, and Proprioceptors
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Range of Motion / Shape of Analysis Movements
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Control of Motion / Quality
Using 3DMAPS to assess clients offers several key benefits:
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Comprehensive Assessment: Evaluates the entire body in all three planes of motion, ensuring a holistic understanding of your client's movement patterns.
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Functional Relevance: Focuses on functional movements that translate directly to daily activities and sports, making the results highly applicable and practical.
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Customization: Allows for personalized training and rehabilitation programs tailored to the specific needs and limitations of each client.
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Injury Prevention: Identifies dysfunctional movement patterns, helping to prevent injuries before they occur, ensuring your clients maintain optimal health and performance.
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Objective Measurement: Provides measurable data that can track progress over time, showing clear improvements or highlighting areas needing further attention.
The Scientific Roadmap to Versatility and Health Optimization
This scientific roadmap delineates the intricacies of achieving versatility across various dimensions, encompassing heightened mobility, augmented strength, refined balance, amplified power, pain reduction, overuse injury prevention, and enhanced efficiency and athleticism. The precision afforded by systematic assessment becomes integral in tailoring interventions that address specific biomechanical nuances, ensuring a targeted and effective approach to health optimization for athletes and individuals alike.
IMPROVING PERFORMANCE WITH A FUNCTIONAL TRAINING PROGRAM
Versatility and Adaptability in Athletic Performance
In the realm of athletic performance, versatility and adaptability are paramount qualities for success. An athlete's training regimen must align with the demands of their sport while addressing their specific needs. Movement execution relies on the seamless coordination of all body systems, whether for endurance, explosiveness, or fine motor skills.
Comprehensive Functional Training Program
A comprehensive Functional Training program integrates foundational movements that intricately engage the neuro-musculoskeletal system. This engagement aims to manage loading dynamics and optimize explosive force generation. The program's sophistication is evident in how it channels body resources from foundational and sport-specific movements into skill-focused training sessions.
Fine-Tuning for Individual Goals
In Functional Training, parameters like repetitions, movement velocity, and load variables are fine-tuned to meet individual clients' nuanced goals. These principles, combined with neuro-musculoskeletal Chain Reaction™ biomechanics, provide a robust framework for precise decision-making in training strategies.
Injury Prevention through Functional Training
Beyond enhancing performance, a well-designed Functional Training program is crucial in injury prevention. As previously defined, the cornerstone of functional training is to train movements, not muscles. Thinking must shift away from isolated muscles to patterns of movements and how the muscles function within those patterns. This process can be applied to all activities and programs that prevent injury, provide post-injury or post-operative rehab, or boost performance. The difference is not in the movements and exercises but in the application, emphasis, and sequencing based on the individual’s current level of success.
Personalized Programs for Optimal Results
By acknowledging the interplay between effective training and injury reduction, personalized programs are essential for devising meticulous practice plans and warm-up protocols. Their systematic implementation prevents overuse injuries and systematically elevates individuals to reach their athletic potential through refined movement mechanics and dedicated practice.
Get Started
Sign up for your Functional Training Program today!
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