Mike Boyle – Functional Strength Coach 1.0
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The term ‘functional training’ has meant many different things over the last 10 to 15 years. At one point, functional training was standing on a Swiss ball doing overhead squats. The fitness industry has grown far beyond that, but a real definition is still hard to pin down.
We now know that functional training describes a strength and conditioning style approach, that covers all fundamental movement patterns and is combined with cardiovascular stimulus.
These movement patterns are:
- Squat
- Hinge
- Lunge
- Vertical Push
- Vertical Pull
- Horizontal Push
- Horizontal Pull
- Carry
- Core
Functional fitness was born as a specific training style that seeks to develop and improve on the skill and capacity of each of these movements. In combination, they will improve general health and fitness, and have a powerful carryover into people’s everyday lives.
This carryover aspect is an important pillar of the functional approach: its adherents are more likely to play sport on the weekends, go on active holidays or take part in social OCRs. Functional fitness is for everyone and has proven to be a lot of fun, to yield a greater sense of achievement, and to almost always present itself as a challenge to anyone who takes part.
CrossFit was a huge contributor to this new direction and has changed fitness forever. More and more people, especially women, are eager to lift a bar and get strong. As the industry has moved toward functional fitness, we’ve seen where the holes are and where we as fitness professionals can raise the standard.
High intensity exercise, while an important factor in the strength and conditioning spectrum, should be performed at the right time, under the right conditions, and with the right intent. Where we might see functional fitness fail is when anything is thrown onto the whiteboard in the hope it might stick.
It’s at this very point where we come in. We propose proven strength and conditioning protocols mixed with functional fitness prescribed in the minimum effective dose. This dose response is sufficient to bring about change. It’s enough to be seen as a challenge, but not too much – to the extent that injury rates sky-rocket or we leave people feeling worse than when they came in.
A great functional training programme considers the following key areas:
An individual assessment.
Without knowing the individual, how they move, their training age, injury history, etc. you’re just guessing what might work.
A little of what the client thinks they need and a lot of what you know they need.
This is essential in matching what the client believes they need and what you as the fitness professional knows they need in order to boost adherence, long term success, and happiness.
A balanced approach between Mobility, Stability, Strength and Conditioning.
We’re in the business of developing better humans. Each one of these areas will have a greater focus that others depending on the client but it’s important to tick these boxes.
Technique first, technique last.
Teaching people how to move well and constantly improve the feeling of each movement is essential for long-term success for both client and coach.
To sum these ideas up: functional training is the individualised integration of training to improve overall health, fitness, wellness, and longevity.
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