"Functional training" can be said to be the most abused vocabulary in the fitness industry today, because these five words mean jumping off bodybuilding training for individual parts, muscle orientation, and taking action-oriented systemic training.
This year's fitness coach is popular and opponent, self-righteous, and it is ridiculous and meaningless to declare the term "functional training". Any popular sports or trends will always be misused by the outside world or take advantage of the business. And cast a shadow.
Muscle orientation training
When I was just on the road to fitness, it was during the frenzy of bodybuilding, and Lou Ferrigno was our idol. I and a few fitness friends are always wearing flying squirrels and tank vests. I work out in a small private gym in Los Angeles. The owner of the gym is famous and appears in the movie "Pumping Iron". Former Olympia, Ken Waller.
We trained four to six days a week, two to three hours a day. In order to have the six muscles that everyone praises, we will do hundreds of sit-ups every day to forge the abdominal muscles and use every effort. Train all parts of the body. Our training routines are usually: the first day to practice the chest muscles, shoulder muscles and triceps, the second day to practice the back muscles and biceps, the third day to practice the legs. The bench press area is our favorite place, because that is the holy place in the minds of all young people who are eager to practice strong physical fitness.
Action orientation training
Now, my teaching content is not muscle and part-time training, but an action-oriented training course. The main axis is the body function, and how to apply it to real life activities, such as sports, career, or simply become a Happy, healthy, stable and strong people. This change in personal fitness habits has changed me from a person who is already full of muscles and back discomfort to a firm and flexible posture, and my back pain has disappeared.
Ten years ago, my chiropractor introduced me to Paul Chek's functional training, and my back injury was miraculously recovered. My training has also begun to incorporate more complex, systemic movements, as well as one-legged, one-handed movements, and thus the deep core muscles that perform stable functions. I became a believer in functional training, and this novel training method also revived me. This is also the driving force behind my return to the fitness coaching world after 20 years.
The essence of functional training
The famous power coach and "Functional Training for Sports" author Michael Boyle defined functional training as: "A series of exercises that teach athletes how to control their weight while engaging in multiple movements. Coach Take weight as a resistance and try to use a reasonable posture for the trainee." In his sequel, Advances in Functional Training, he went on to say: "The "function" is essentially the "purpose". Therefore, functional training can also be called purpose-based training."
I agree with Boyle's statement, but I decided to define it for the purpose of functional training. There is only one truth in functional training: the conditions required for a healthy, well-functioning person are integrated into the training content, thereby giving training functionality. Humans make a variety of actions through a series of chain reactions between the nervous system and muscle groups. Does exercise or daily activities help the body to act in the best way, or to do a complete range of motion regularly, and avoid exerting force from other muscles? Is the stability of the body sufficient to support the maximum range of motion?
Some coaches believe that functional training is a relative concept, such as: even muscle-focused fitness training, not fully applicable to real-life movements, but as long as your goal is to become a bodybuilder, muscle training is functional training. ! This is wrong. Please don't confuse sports or special training with functional training.
Should the belt, the grip belt, and the bandage be used?
An important principle of functional training is to never lift or bear the weight that the core or joint cannot load. Wearing a grip belt means that you are trying to lift the weight beyond the grip range to focus on improving your lower limb strength. From the perspective of Jianli, there is no such problem, but from the perspective of functional training, using the grip belt will force the body to make unnatural movements. The same principle applies to the use of a belt to support the back, or when doing a barbell rowing, using a heavy training chair to support the upper limb or head. Such assistance will eventually cause the muscles of the limbs to be too strong, causing the core to be unloaded and the natural balance of the body to be destroyed. The trunk is thicker than the branches.
Unusable power
Jim Wendler, author of The Simplest and Most Effective Training System to Increase Raw Strength, is amazing about the grip belt. When he was young, he relied on the training belt, but later he found that it was not better. Although his book talks about how to achieve the biggest and most insane power, he does not neglect the importance of grip. He mentioned: "Wrist is the foundation of exercise and life", and readers don't have to worry about the grip when they first start training. Insufficient, because the grip will quickly catch up with the strength of the upper and lower limbs.
Wendler also stressed that training should be used as little as possible to help develop systemic strength. Before writing this training guide, Wendler experienced the moment of life's epiphany and drove him to establish this new training system. His past life was a mess, and the training content only made life worse. His introduction in the book mentioned: "I was too fat and strewn. Although I was able to squat 1000 pounds, I was not really strong. I can't. Freedom of action, in addition to squatting on the squat rack, you can't apply this power to anything.†The typical problem with non-functional training is that you can only play in the gym, once you get out of the gym, Those strengths are useless, meaning that there is no power to use.
Human movement: a revolutionary perspective
Human "sports" include getting up, sitting on the toilet, spinning the body, breeding (yes, you're not mistaken), walking, and occasional explosive movements (sprinting, jumping, or avoiding dangerous reflexes). As we look back at the evolution of humans, we can help us understand the best way to eat. We must also refer to the lives of our ancestors to study how we exercise.
Our ancestors did not have chairs to keep the hips, knees, and ankles bent at 90 degrees, and did not have a 12-hour work for a long time. There were no cars, supermarkets, and no long TV dramas to chase. They don't have to do a series of hip and ankle activities before going out to hunt. When they need to sit down, they only squat in a deep position (the feet are flat on the ground and the hips are close to the ground). Their activities are very strong, standing, crawling, walking, sprinting, climbing boulders and trees, lifting heavy objects, throwing items, and rest very well.
Maxison's book "The Primal Blueprint" fully explains that modern fitness has reached the realm of ignorance. He is creatively comparing the movements of the primitive "Grok" with modern men and women, and that modern fitness is over. Mark himself is a national-level endurance athlete. He stressed that most people today are caught in the typical "chronic heart dysfunction" risk, which should bring positive pressure and adaptability to the hormones and inflammation, but it begins to produce Negative stress that can lead to painful consequences.
Moving like a baby: a developmental perspective
It will also help to examine the process of growing up from a baby. See how a baby or child can squat with a big head, touch the toes, crawl, roll, and stand up – we grow up and lose the activity and stability we should have. The success of Gray Cook in physiotherapists and functional movement screens comes from examining the growth of babies to adults. He lets patients perform primitive reflexes. This helps the joints, muscles and nerves recover and keeps the body in the most symmetrical state.
Initiate a reflective core muscle group
The human body must be able to reflexively launch the correct muscle groups in the correct order in order to achieve a functionally perfect state. Deep muscles (stable muscle groups, such as pelvic floor muscles, transverse abdominis muscles, diaphragms) must start with a larger main muscle group, while traditional training methods often ignore deep muscles, using external forces to stabilize these muscles, so they can lift Greater weight, forging chain limit physique and strength. For example, the leg pusher allows me to lie on the chair with full support of the back and hips, so I can lift 400 to 500 pounds; but if I try to do the same with the same weight of the barbell Oh, my disc will definitely burst.
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