Functional Training for Athletes: A Guide to Performance-Based Exercise.

Functional training is a type of exercise that focuses on functional movement patterns and aims to improve the body’s ability to perform activities of daily living, as well as sports and other physical pursuits. This type of training is particularly beneficial for athletes, as it helps to improve their performance by developing the strength, power, and coordination needed for their sport. In this blog post, we will explore the principles of functional training and provide a guide to designing functional training programs for athletes.
What is Functional Training?
Functional training is a type of exercise that aims to improve the body’s ability to perform movements that are commonly found in everyday life and sports. These functional movements include activities such as running, jumping, throwing, and lifting, as well as more specific movements like lunging, twisting, and reaching. The goal of functional training is to make these movements more efficient and effective, which can help to reduce the risk of injury and improve overall performance.
Functional training involves training the body as a whole, rather than focusing on individual muscles. This is accomplished by incorporating exercises that involve multiple muscle groups and joints, and by challenging the body to maintain balance and stability while performing these exercises. This approach helps to develop strength and power throughout the body, as well as the coordination and control needed to perform functional movements.
The Principles of Functional Training
There are several principles that are used to guide functional training programs for athletes. These principles include:
-Progression: The exercises in a functional training program should be progressed gradually in terms of difficulty and complexity. This helps to ensure that the athlete is able to develop the necessary level of strength, power, and coordination before moving on to more advanced exercises.
-Variation: Functional training programs should incorporate a variety of exercises and movements that challenge the body in different ways. This helps to prevent boredom and promotes continued progress.
-Specificity: The exercises in a functional training program should be specific to the athlete’s sport or physical activity. This helps to ensure that the training is transferable to the athlete’s performance.
-Integration: Functional training programs should integrate exercises that involve multiple muscle groups and joints, as well as exercises that challenge balance and stability. This helps to develop the coordination and control needed to perform functional movements.
Designing Functional Training Programs for Athletes
To design a functional training program for athletes, it is important to first assess the athlete’s movement patterns and identify any areas of weakness or limitations. This can be done through a functional movement screen or a similar assessment tool. Once these areas have been identified, exercises can be selected and progressed that address these specific areas of weakness.
The program should be designed with the principles of progression, variation, specificity, and integration in mind. It should begin with exercises that are relatively simple and easy to perform and progress gradually to more challenging exercises. The program should also include a variety of exercises that challenge the body in different ways and are specific to the athlete’s sport or physical activity.
It’s also good to incorporate exercises that involve multiple muscle groups and joints and challenge balance and stability, such as exercises that involve core stability, balance, and rotational movements. These exercises can be incorporated in the form of multi-joint exercises like squats, deadlifts, lunges, and presses.
Some examples of functional training exercises for athletes include:
-Squats: The squat is a classic functional exercise that works the legs and core. It can be performed with a barbell or with bodyweight, and can be progressed by adding weight or by performing more challenging variations, such as single-leg squats or jump squats.
-Lunges: Lunges are another great functional exercise that works the legs and core.riations such as single-leg squats or goblet squats.
-Deadlifts: The deadlift is another functional exercise that works the legs, back, and core. It is a great exercise for developing power and can be progressed by adding weight or by performing variations such as single-leg deadlifts or rack pulls.
-Lunges: Lunges are a great exercise for working the legs and core. They can be performed with a barbell, dumbbells, or bodyweight, and can be progressed by adding weight or by performing more challenging variations such as walking lunges or reverse lunges.
-Plyometrics: Plyometric exercises such as jumping and bounding are great for developing power and explosive speed. These exercises can be progressed by increasing the height or distance of the jump or by performing more complex movements such as jumping over obstacles or bounding laterally.
-Medicine Ball Exercises: Medicine balls are a versatile training tool that can be used for a variety of functional exercises such as throws, slams, and rotational movements. These exercises work the whole body, and can be progressed by increasing the weight of the medicine ball or by performing more complex exercises such as partner throws or overhead slams.
Functional training is a great way to help athletes improve their performance and reduce the risk of injury. By incorporating functional exercises that involve multiple muscle groups and joints, challenge balance and stability, and are specific to the athlete’s sport or physical activity, functional training can help to develop the strength, power, and coordination needed to perform at a high level. Remember that a good functional training program should be designed with the principles of progression, variation, specificity, and integration in mind, always taking into account the individual’s needs and limitations.It’s also important to consider the athlete’s training schedule and periodization when designing a functional training program. Periodization is the process of organizing training into specific phases or cycles, such as a preparatory phase, a competition phase, and a recovery phase. This helps to ensure that the athlete is training at the right intensity and volume at the right time, and that their training is tailored to the specific demands of their sport or activity.
For example, during the preparatory phase, the focus is on building a strong foundation of strength, power, and endurance. Exercises in this phase should be geared towards developing overall fitness and conditioning, and should involve a mix of resistance training, plyometrics, and cardiovascular training.
As the competition phase approaches, the focus shifts to more specific training that is geared towards the demands of the athlete’s sport or activity. This phase should involve exercises that are specific to the sport or activity, such as sport-specific drills and skill work. The volume and intensity of training should also be increased to help prepare the athlete for competition.
After the competition phase, the athlete enters the recovery phase. This phase is focused on allowing the body to recover from the demands of competition and to adapt to the training that has been done. The volume and intensity of training are decreased during this phase, and the focus is on active recovery and regeneration exercises such as yoga, stretching, and foam rolling.
In conclusion, functional training is an effective method for athletes to improve their performance and reduce the risk of injury. Functional training programs should be designed based on the principles of progression, variation, specificity, and integration and must take into account the athlete’s individual needs, limitations and sport or activity. Always keep in mind the concept of periodization and ensure that the athlete is training at the right intensity and volume at the right time. This will help to ensure that the athlete is able to perform at their best and reach their full potential.