Functional Training

Overview Began in the world of physiotherapy Used today to improve athletic

performance One of the most misunderstood

training practices Training revolves around the seven

primal movement systems

Seven Primal Movement Patterns

Squat Lunge Push Pull Bend Twist Gait

Squat Develops lower

body strength and explosiveness

Improves core stability

Develops lower body flexibility

Lunge Builds leg strength Helps improve

speed Improves Core

stability Trains balance Develops lower

body flexibility

Push Improves upper

body strength Develops

explosiveness for sport movements such as throwing or blocking

Pull Helps develop

upper body strength Improves core

stability Used for in many

everyday activities such as raking leaves and

Bend Improves lower

body power and explosiveness

Develops lower body flexibility

Used whenever you pick up an object

Twist Develops upper

body flexibility Improves core

strength and stability

Helps with injury prevention

Gait Improves running

efficacy Improves speed Develops good

movement habits Reduces

unnecessary stress on joints

Training Functional training includes: Weight training Speed training Flexibility and stability training Skill work conditioning

Equipment Examples of

equipment that is used for functional training.

• Barbell• Sled• Boxes• Medicine balls• Sand bag

Exercises Examples of

functional training exercises:

Squat Pull up Push up Dead lift Overhead press

Outside the weight room Functional training

includes more than just weights

Flexibility, balance, and speed are important in overall athleticism

Outdoors is the ideal place to train running mechanics and conditioning

Misconceptions about Functional Training

Every exercise has to be done on an exercise ball

Extreme balance must be added to every exercise

The only pieces of equipment used are kettle bells, exercise balls, balance boards, and medicine balls

Heavy weights cannot be used

Grey Cook (FMS) Ranking and grading system Benefits Examples of movements: Kettle bell swing TGU (Turkish Get Up) Deadlift assisted with cable bar

Training Footage

Conclusion Improves all physical areas of athleticism Primal movements are the basis of

training Outdoors is an ideal setting for various

forms of training Functional movement can be used to find

weaknesses in movement patterns Improves your ability to move freely

without hitches