For this weeks entry, I want to talk about functional training and try to find out whether it has any value for the average gym rat.
First of all : what is functional training?
In not so many words, it makes the gym look like as if a bunch of four-year olds had been let loose and the got the throw every toy around with the clean up part. ( Yes, I am biased.)
Bosu balls, swiss balls, instability boards, TRX bands.. functional training has been all the rage with the personal training world in NYC recently, supposedly working the core and making you bigger and stronger, while simultaneously fixing the greek budget mess.
But what is it really? Functional training is supposed to train you in a more “real life way” as opposed to traditional exercises, thereby increasing performance and fat loss.
Sorry, I call BS, there I said it.
Proper weight training is as functional as it gets, there is no need to need to reinvent the wheel. Grown up men benching 30 lbs dumbbells on a ball to strengthen their core? Please. The only time this type of training has its place is during an injury rehab, where the trainee needs to relearn how to balance and step-up/down. Otherwise, I think its at best a waste of time for athletes who’s goal it is to build muscle and lose fat.
With that being said, I want to move on to a type of functional training, that I believe is helpful for bodybuilding.
As I ever so boldly stated in my book” 101 Fitness Myths” , the 5 best exercises you can do to build a herculean physique are the squat, dead lift, overhead press, bent over row/ pull up and the incline bench. The problem is that 9 out of 10 people in any gym are not ready to perform these exercises properly. Why is that?
There are several reasons: their technique is too bad, certain muscles too weak, too stiff, ego too big. Since nobody grows when injured, it would make sense to implement functional exercises to get better at the ones that matter.
The exercises that really matter are: Squat, deadift, Row/pull ups and overhead press as well as the incline press
Let’s tackle the exercises one by one.Squat: Test yourself by performing an overhead squat with body weight alone. Are your knees buckling inwards? Your heels coming off the floor? How deep can you go? If you look more like a question mark than an athlete at the bottom of the OHS, its time to work on hamstring flexibility and glute activation. Step ups, single leg presses and Bulgarian split squats will be your new best friends for 6-8 weeks. By then you can retest your self and proceed to barbell squats.Dead lifts: It is often limited flexibility in the hamstrings and lack of lumbar extensions, that is holding people back or causing injuries. In order to fix that, you will have to reduce your tightness, stiff legged dead lifts with dumbbells and pull throughs at the cable are good starting tools.
Most gym injuries concerning chest and shoulder work either include the bicepitial tendon and/or your rotator cuff. The reason the bicepital tendon gets inflamed is often limited flexibility in the chest and deltoid area. In any gym, you see the Quasimodo types who are hunched forward because of over development in the chest and lack of development in the back. If you look like that, you are a very likely candidate for elbow and shoulder tendonitis as well as the title “ World’s most unbalanced physique”. In order to compensate, train your back with a sufficient number of pull ups , rows etc. A good rule of thumb is that for every set of pressing you should to two to three sets of pulling, on a weekly basis.
In addition, add the smaller pulls as well, such as :
Face pulls, where you move a rope toward the bridge of your nose.
J-pulls: these are sort of a cross over between stiff arm pull down and face pull. You start bringing the rope downward to your hips while keeping the arms locked, then opening the hands up and pulling to your body, from the side it looks like the letter J.
Lastly, test your shoulders before the workout out. Roll out a mat and grab a light barbell( 30lbs), then perform pull overs where you touch the floor. 3×12 would be a good number. If you have trouble reaching the floor, you are too tight and should not go too heavy that day.
After that, perform 3×15 floor presses while laying down. Basically you are just moving the barbell along the floor. If you cant do that, you ll need to work on your flexibility. Otherwise, there will the be trouble with your rotator cuff!
The rotator cuff deserves extra attention, most people only realize it exist after they injure it. A good way to measure teh strength of your cuff is to lay sideways on a bench or the floor and rotate a dumbbell upward against your hip. You should be able to move about 8% of the your incline bench weight, so if you bench 200 lbs, 16-20 lbs should be your range of strength. If you are significantly weaker, you are on the fas track for an injury. The rotator cuff should be trained once a week with inwards and outwards rotations , it takes 5 minutes that will save you a lot of grievances down the road.
There you have it, my take on functional training, till next time!