Functional Training
By John Platero
What is Functional?
Functional - Of or pertaining to a function
or functions.
Capable of serving the purpose for which it
was designed.
Constructed or made according to the
principles of functionalism or primarily as a
direct fulfillment of a material need.
Designed for or adapted to a particular
function or use.
What is functional training?
Something you do in work, daily life or sport.
Exercise that mimics work or daily life.
Integrated movements are functional
If knee flexion is 90 or shoulder flexion is 120
you are functional. Orthopedic surgeons.
Sport Specific Training versus Functional
Exercise.
Simulation should have no part of an athletes
routine. Supertraining by Siff and
Verkhoshansky
What it isnt
An exercise that violates the purpose for which it
was designed.
An exercise not constructed according to the
principles of its function.
When the force or load is excessive (S.A.I.D.
Principle)
When the force is applied improperly to a joint.
Violates the function of the
anatomy/physiology/neurology and its
tolerances, limitations, structure and abilities.
Activities of Daily Living (ADLs)
Sitting
Driving
Studying
Watching TV
Eating
Stability Balls?
Activities of Daily Living (ADLs)
Walking
Upstairs
Downstairs
High Heels
Unstable surfaces
Activities of Daily Living (ADLs)
Work
Physical
Sedentary
Activities of Daily Living (ADLs)
Descention/Ascention
Push/pull
Rotation
Bilateral/unilateral
Integrated movements?
Isolated movements?
Isolation Movements
Are they useless?
Wayne Wescott Study
Leg curls
Curls
Triceps Pushdown
Descention/Ascention
Push/Pull
Rotation
uvs080325-002.WMV
Bilateral/Unilateral
Functional
Daily function (ADLs) may be
the opposite of our function.
(Car) (High-heels) (sports?)
Musculoskeletal function
is based upon structure and
the associated
biomechanical/physiological/ne
urological requirements
Transference is not a result
of one single exercise but the
result or a choice or exercises,
strung together, how they are
taught and how they are
progressed.
Sport Specific Training versus
Functional Exercise.
Simulation should have no
part of an athletes routine.
Supertraining by Siff and
Verkhoshansky
Are we sure??
Creating Functional Exercises
At a joint
Compression
Tensile
Shear
Creating Functional exercises
Through a limb
Dips
Push ups
Joint Structure and Function
Structure, when predetermined,
determines function. Joint Structure and
Function by Norkin and Levangie
Creating Functional exercises
Across a limb
Lateral raises
Leg curls
Leg extensions
Wrist curls
Wrist extension
Dorsiflexion/plantarflexion
Creating Functional Exercises
For the entire body
Squats
Dead lifts
Cleans
Presses
Rows
Creating Functional Exercises
Squat curl to press
Squat and row
Single leg touch down to curl
Single leg touch down to press
Step up and curl
Step up and press
lunge with a dumbbell curl to a military press
Total body tune up
Cervical
Gleno-humeral
a) 5positions
b) circles
Wrist and fingers
Spine
a) flexion/extension
b) lateral flexion
c) rotation
d) 45
e) circles
Total body tune up
Pelvis
a) spill the milk
b) tilt
c) around the world
Hip
a) hip openers
b) Michael Jacksons
Feet
a) draw the bottom of your shoe
b) toes
Movement not exercise
Low pulley
wood chop with both hands and squat
wood chop over the left and right shoulder with squat
forward lunge towards the weight stack with a row
(alternate legs and arms)
forward lunge away from the weight stack with a twist and
a punch
lunge towards the weight stack with a curl and a tricep
kickback
lateral lunge with a twist
forward lunge away from the weight stack with a press
torso circles
25 jumps in the sagittal plane or 25 hand climbs
Movement not exercise
Mid
pulley
rotation with lunge and a punch
Stationary lunge with a row in the
transverse plane
one arm shoulder extension with a
twist
one arm shoulder extension in circles
25 jumps in the sagittal plane or 25
hand climbs
Movement not exercise
High pulley
wood chop with both hands and squat
wood chop over the left and right foot with
squat
45 degree pull with a twist to your foot
lunge away from the weight stack with a
twist and a punch
lunge towards weight stack with shoulder
extension (straight arm)
lunge towards weight stack with a curl
torso circles
Functional circuits
squat with a medicine ball chest press
reverse crunch
seated row
jumping jacks
Functional circuits
adductor squat with medicine ball and dumbbell
the plank
bent over row
windmills
Functional circuits
lateral lunge with a dumbbell curl and a press
bus drivers
one arm snatch
torso circles with medicine ball
Functional circuits
dumbbell clean with a military press
sit-ups with medicine ball
lawn mowers
dynamic lateral step-up
Functional Efficiency
The ability of the
neuromuscular system to
monitor and manipulate
movement during functional
tasks using the least amount of
energy creating the least
amount of stress of the kinetic
chain. NASM
For more information
ICCPT.org or NCCPT.com
Johnplatero.com
Thank you for coming!
