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Functional Training forEndurance Performance

Juan Carlos Santana

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Reference Materials

www.triwww.tri--ihp.comihp.com

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Purpose of the Presentation

• Discuss some endurance training myths

• Define and discuss Functional Trainingphilosophy and application

• Review how the body generates force

• Review the limitations of energy

production

• Provide training recommendation based

on science and logic

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Endurance Training Myths

• Need more VO2, not strength.

• Strength training = bodybuilding =

improved performance or decreased

performance.

• High training volume should dominate thetraining program

• More of the activity is the only way to

become a better athlete.

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Functional Training

• Training that has transfer to the target

activity.

• If one uses this definition –then all training

is functional (i.e. if it improves the target

activity).• I believe we are looking for OPTIMAL

transfer – not just transfer.

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Functional Force Production

• Regardless of what activity it is, the body

generates force from the inside out.• The core fires to stabilize the spine – 

regardless of activity.

• An unstable joint leaks force

•Spine

•Shoulder •Hip

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The BodyThe Body’’

s Cores Core(Courtesy of Primal Pictures(Courtesy of Primal Pictures ©© 2003)2003)

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The BodyThe Body’’s Cores Core(Courtesy of Primal Pictures(Courtesy of Primal Pictures ©© 2003)2003)

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The Anterior SerapeThe Anterior Serape

•Rhomboids•Serratus

•External Obliques

•Internal Obliques

• CL Adductors

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The Posterior SerapeThe Posterior Serape

•Glutes

•Latissimus

•Chest

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Energy Production

• VO 2 vs Lactate threshold

• If VO2 was the determining factor – VO2could predict winners – and it DOES NOT!

• Why?• Hydrogen – not Lactic Acid or Lactate!

• Buffering and tolerating Hydrogen is thename of the game.

• Best way to train it? Intervals!

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Training approaches

• Keep it logical

• Keep it simple

• Keep it comprehensive• Recovery is as important the training

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FT for the Endurance Athlete

• Stabilize ALL joints - Core first

• Focus on neuromuscular efficiency

• Focus on buffering hydrogen• REST more

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JC’s Favorite Exercises

• One leg Anterior Reach

• Chest Press

• SB Bridges

• Band Swims

• DB Cross Punching

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 Anterior Reach

• 7 frame

• Core (post)

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Chest Press

• Front core

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Bridges

• Core (Ant)

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Swims

•Core

•Lats

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Cross punching

• Core Stiffness

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JC’s Meta Protocols

• Leg Crank

• Meta Chest

• Meta Back

• Meta Abs

• Triple Threat

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Leg Cranks

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Meta Chest

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Meta Back

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Meta abs

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Triple Threat

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