By Jesse Cannone CPRS, CFT, SPN

In the past few years I’ve seen a huge
transition in the fitness industry. More and more people are using functional
training, and some argue it’s the only way to train. The purpose of this
article is to give people an understanding of what functional training is, and
what it does and does not do.First, lets look at what functional actually means.

Functional 1. capable of operating or functioning, 2. capable of serving the
purpose for which it was intended (Webster’s Encyclopedia 2nd Edition, 1996)

Based on that definition, you can draw many
conclusions as to what is functional. Depending upon who you ask, you will most
likely get a diverse variety of responses as to what is functional. All human
movement is a combination of various functions. Human movement cannot take place
without muscular function. According to the functional training “experts”,
functional training use s b ands, balls, free-weights, and plyometric exercises
in an attempt to condition the body in an un-stable environment. Many of the
experts feel that performing exercises that mimic activities or specific skills
is the most effective way to train, regardless of ones goal.

What is the safest, most efficient and effective way to optimize human
performance?

Factors Affecting Human Performance

In order to maximize human performance, you must have a good understanding of
what affects performance. The factors that play the greatest role in performance
are: Power (Strength and Speed), Agility (Flexibility/Mobility/Stability),
Cardiovascular and Respiratory Conditioning, Sport Skill (Neuromuscular
Coordination and Efficiency), and Genetic Potential.

Let’s take a look at each factor and determine which training methods are
going to deliver optimal results. By optimal results, I mean the greatest amount
of improvement, with the least amount of risk, and in the shortest amount of
time.

Power

Power = Force x Distance

Time

Power can be increased three ways.

1. Increase Force (Strength)

What is the most effective method of increasing strength and/or muscle tissue?
In my opinion, High Intensity Strength Training is the most productive, safe,
and time efficient approach available. I am not stating that one set of each
exercise is the best choice. My definition of High Intensity Training is:
training to momentary muscular failure, with brief and infrequent workouts in
which all variables are prescribed based on the individuals: goals, age, current
fitness level, fiber types, personal preference, and past experience.

The purpose of strength training is to increase strength and lean body mass, NOT
for training a specific skill or movement—that’s called practice! People
strength train for many reasons and there are many methods that work. For years,
many trainers and coaches have had their clients and athletes perform Olympic
lift s b ecause they feel it will transfer over into the performance of their
skill. Numerous studies have shown that the neurological transfer of skills is
not optimal unless the skill is practiced EXACTLY as it is performed in
competition. Therefore, performing power clean s b ecause you play football is
NOT optimal. Performing power-cleans will only get you better at performing
power-cleans! Focus on increasing strength and lean body mass, and practice your
skill exactly as it is performed during competition.

2. Increase Speed

Increasing the speed at which a skill is performed is another great way to
improve power. Speed is primarily predetermined by the individual’s genetic
make up. However, that does not mean that you cannot improve speed by practicing
the skill EXACTLY as it is performed in competition. A great deal of focus
should be placed on perfecting the technique. By practicing the skill in this
manner, you will improve neuromuscular efficiency, which will result in faster
and more accurate performance.

3. Increase Distance (flexibility/range of motion)

Increasing flexibility is another way to improve power. By increasing
flexibility, you increase the distance that force is applied which results in an
increase in power.

The safest and most effective method to increase flexibility i s b y performing
full range of motion exercises and incorporating a sound stretching routine.

Agility

Improving ones agility is another way of optimizing performance. Agility drills
should be SPECIFIC to the activity or event. For example, having someone do
Plyometric jumps off of boxes is NOT specific to someone who plays basketball!
Yes, a basketball player jumps, but not off of boxes. Having the athlete
practice jumping from the floor would be much more specific to their sport.
Always ask yourself, “What is the goal?” “Is what I’m doing going to
give me the outcome I desire?” “Is it optimal?”

Cardiovascular and Respiratory Conditioning

Increasing cardio/respiratory output and endurance is another factor that has a
major impact on performance. This topic is one of such importance that it is
beyond the scope of this article. In general, if you increase the individual’s
cardiovascular and respiratory output and endurance, there will be a
corresponding increase in performance. Cardiovascular training should also be
specifically geared towards improving the individuals conditioning in the
metabolic pathway in which they compete or perform. For example, someone who
plays tennis should primarily train at a slow to moderate pace and incorporate
bursts of high intensity effort. Interval training would be a good choice for
this individual. Keep the training specific to the individual.

Sport Skill

This is an area in which there is a lot of confusion among many athletes,
coaches, and trainers. Skill acquisition and strength levels are two completely
different things. Therefore, they should be trained separately, and with
different methods. In order to optimize the performance of a specific skill or
movement, it needs to be practiced EXACTLY as it is performed in competition. It
ha s b een shown that each activity or movement has it’s own neuromuscular
pathway, and that just because a movement is similar does NOT mean there will be
a positive transfer or carryover of skill. In order to maximize performance the
individual should attempt to perfect their movement or skill with endless hours
of practice. The goal of practice should be to improve the technique, accuracy,
and increase the speed at which the skill can be performed. This topic was
addressed earlier in the section titled “Increase Force.”

Genetic Potential

This is the factor that I have found to have the greatest impact on human
performance. Genetic potential is something many people overlook. Regardless of
what methods of training I use, I will never be a world-class marathoner. I can
train twice a week or I can train 5 hours a day, it still won’t change the
fact that my body wasn’t designed to excel at endurance activities. I hear of
too many coaches and trainers having people follow dangerous training programs
in an attempt to drastically improve their performance. This is not to say that
you cannot improve performance. When training yourself or a competitive athlete,
always set realistic goals. As stated earlier, the best thing to do is utilize
the most effective methods available and work hard!

Difference s between Functional Training and Machine Based Training

Most, if not all of the so-called functional exercises, fail to supply constant
and variable resistance. Most quality machines supply constant tension and
variable resistance based on the strength curve of the particular muscle, and
track proper joint function.

For example, compare dumbbell bicep curls on a Swis s b all to a bicep curl on a
quality machine (such as Hammer Strength.) While performing the dumbbell curl,
there is no tension on the biceps in the bottom or top positions. The resistance
is greatest when the dumbbell is perpendicular to the floor. The amount of
stimulus is also decreased due to the fact that the individual must balance
his/her self on the ball. While using a machine, there is constant tension on
the biceps and the amount of tension varies during the exercise based on the
strength curve of the biceps muscle. Which is going to make the individual
stronger? Which is going to stimulate more muscle fibers in the biceps?

In my opinion, machine based training is by far superior if the goal is to
increase strength, and/or muscle tissue. Keep in mind that more muscle equates
to a faster, stronger, and better athlete, providing they practice their
specific skill or movement.

This is not to say that functional exercises serve no purpose. There are
benefits to functional exercise; just not as many as some people are lead to
believe. Exercise selection and the training methods used should be based on the
individual’s goals. Instances where functional training may be effective would
be in individuals who need to improve balance, stability, and neuromuscular
coordination.

Below is a chart that shows the differences between Functional Training and Machine Based Training.

Machine-Based Training	Functional Training
Provides constant and variable resistance Movement tracks proper joint function Effectively overloads musculature (if used properly) Safer to perform Many machines available to work every muscle in the body	Very effective at improving balance, stability, and coordination Does NOT effectively overload target musculature Does NOT provide optimal transfer of skill performance Very difficult to measure and monitor progress Higher chance of injury

Conclusion

Functional training obviously has some benefit, and can be a great addition to a
well-designed strength program. However, I personally feel it should never take
the place of a structured strength training routine. I recommend using a
combination approach, which utilizes machines, free-weights, bodyweight, balls,
bands, and anything that is going to deliver the desired results. Always
remember that training for strength and/or increases in muscle tissue and
training for skill are two completely different things. When designing or
assessing a training program the following questions should be asked. What is
the goal? Is it time efficient? Is it safe? Is it delivering the desired
results? Is it optimal?

References

1. Schmidt, R. A : Motor Learning and Performance – From Principles to
Practice. Human Kinetics Books; Champaign , IL 1991

2. Bryzcki, Matt : A Practical Approach to Strength Training, Masters Press;
Indianapolis , IN 1995

3. Magil, R : Motor Learning – Concepts and Application, 4th Edition, C. Brown
Publishing, Madison , Wisconsin 1993

4. Chek, Paul : What is Functional Exercise? (Article), C.H.E.K Institute

5. Calais-Germaine, Blandine : Anatomy of Movement, Easterland Press, Seattle ,
WA 1993

6. Tortora, Gerard, J : Principles of Human Anatomy, 5th Edition, Harper Collins
Publishers, New York , NY 1989

7. Stein, Alan : Improving Athletic Power (Article), Hard Training Newsletter

8. Manny, Ken : Skill Development : An Open and Closed Case (Article)
www.naturalstrength.com

9. Kielbaso, Jim : Plyos – My Story (Article) www.cyberpump.com