Functional Strength Coach 4.0
Mike Boyle's Functional Strength Coach 4.0
Mike Boyle has been in the strength and conditioning game for 30 years.
He's seen it all. He's done it all.
And he's stripped away all the hype and the trends that distract us from the bottom line:
Results.
Bypass years of mistakes, trial and error.
Coach Boyle has done all the work for you.
Functional Strength Coach 4.0 will slingshot your training program, system and business years ahead of where you are now. Get better or fall behind.
Take a look:
If you're the kind of coach who is always learning then you probably don't need the extra motivation, but it's still a nice addition to an excellent program You can pick the brain of one of the top coaches in the world!
Go grab your copy of Functional Strength Coach 4 now. Your clients will thank you later:
=> Mike Boyle's Functional Strength Coach 4
Functional Training for Sports
Functional training for sports actually takes root in developments in physical therapy. At the heart of functional training for sports is engaging in a training program that focuses on specific elements of the sport you are training for.
While rehabbing shoulder injuries athletes learned to build the muscles associates with the specific activities they engage in. This specificity results in greater success.
Activity Specific Training – Speed Training
Every sport has different requirements even though some may be similar. For example, in baseball sprint training is important for base stealing. A base is always 90 feet away from the previous base. This generally means that a baseball player needs to have explosive speed in short distances.
In football, the average player will cover approximately 15 – 20 yards on any given play (more for receivers). Football players also need to train for repetitive explosive speed at 15 to 20 yard intervals.
In basketball speed is important but stamina/endurance is even more important. Basketball players are required to run up and down the court repeatedly. The point being is that you must engage in activity specific training or functional training for sports.
Functional Training for Sports – Strength Training
Different sports require different types of strength. Some sports require you to strengthen very specific muscles because of activities associated with that sport (e.g. pitching a baseball, running 100 yards at full speed, etc). A routine that is specifically designed to strengthen the muscles associated with your sports can help improve your overall game.
Most sports do not require bulking up. Functional training for sports will focus on strengthening the appropriate muscles without bulking up.
Serious athletes know that they need to be the fastest, strongest, quickest, and most agile athlete on the field in order to excel. Functional training for sports is how you reach that goal.
Functional Training for Sports – Latest Advancements
Advancements in technology have helped identify the muscles associated with various sports activities. Isolating the muscles associated with various activities specific to a sport gives trainers the ability to devise workout routines.
Functional training for sports goes beyond specific sports but goes as far as specific positions within the sport. In baseball a pitcher uses different muscles than a first baseman. In football a wide receiver uses different muscles than a defensive end, etc.
Athletes serious about excelling need functional training for sports. The ability to develop strength, speed and other skills associated with a specific sport will help the athlete excel.
Functional training for sports can include: specific cardiovascular training, circuit training, interval training, weight training, core training and more. The key is having a workout routine specific to the skills you need for your sport.
Functional Training for Sports – The Bottom Line
Functional training for sports is how you excel. The right training will help you develop the specific tools you need for your sport and your position within the sport. From explosive speed to stamina and power, every sport has different requirements.
If you are ready to succeed in your sport you are ready for functional training.
Mike Boyle Strength and Conditioning
Mike Boyle strength and conditioning programs are at the forefront of the industry. Athletes, at all different levels use the programs developed by Mike Boyle to improve their skills. Mike Boyle strength and conditioning programs are born out of a long and distinguished career that included him being the head strength and conditioning coach at Boston University for 15 years.
Mike Boyle Strength and Conditioning – Why Athletes Use the Program
Mike Boyle strength and conditioning programs focus on the skills needed for athletes to excel in their specific sports, and in their specific position within those sports. Every sport has its own skill set and it is important that athletes focus on those specific skills while engaging in a strength and conditioning program. Within a given sport there are skill sets specific to different positions. It is essential that your workout program focus on the skills you need.
Generic workout routines are fine for people looking to gain muscle, lose weight, improve their overall fitness, etc. Generic workout routines are not good for athletes looking to improve in their sport.
Mike Boyle Strength and Conditioning – Functional Training
Functional training is highly effective for amateur athletes all the way up to professional athletes. Functional training focuses on the specific activities in a sport. In baseball, position players work on agility, speed, bat speed and coordination as part of their strength and conditioning program. Pitchers focus on range of motion exercises and rotator cuff strength, etc.
Consider for a moment, speed training. Many sports require an athlete to be fast, but the nature and extent of that speed varies from sport to sport. Baseball players need explosive speed to run the bases and play the outfield. The speed is needed in short bursts.
In Football, players generally cover around 15 to 20 yards per play. Football players need to have the speed to cover 15 to 20 yards repeatedly within a series.
Basketball players need to be able to quickly run up and down the court for longer periods of time. As you can see these three different types of athletes require very different forms of speed training.
Mike Boyle Strength and Conditioning – Combine Training
Mike Boyle strength and conditioning programs include combine training for football players from high school through those hoping to enter the NFL. This training has been developed specifically to help an athlete excel during the combine.
Football players, including superstars can struggle at a combine. A combine tests very specific skills including vertical jumps, arm strength, agility, speed, etc. Athletes serious about the sport want to make sure they are trained to excel at the combine and Mike Boyle strength and conditioning programs have helped athletes do just that.
Mike Boyle Strength and Conditioning – The Bottom Line
Mike Boyle strength and conditioning programs are known throughout the industry. Athletes from youngsters to professional ball players are using the workout routines developed by Mike Boyle for their specific sports.
Any athlete serious about improving their game should consider Mike Boyle strength and conditioning programs.
Mike Boyle’s BodyByBoyle Online
If you have ever read my stuff or talked to me in person, you know how important continuing education is for being the best at what you do. The fitness industry is always evolving and the ones that don’t take the time to educate themselves get left behind. This is exactly why I value Mike Boyle’s latest project so highly.
Four months ago Mike Boyle successfully launched BodyByBoyle Online with hundreds of coaches, trainers, athletes, and weekend warriors signing up to help them become the best at what they do. Since then, the service has seen full seminars posted from experts in the field such as Nick Tumminello, Sue Falsone, and soon there will be talks from Chris Frankel from TRX and more!
Just two weeks ago Mike had his 2011 Winter Seminar where he and guest speaker Dan John spoke to over 200 attendees and then took them through two hours of hands on sessions. You didn’t make it? No problem. That is being posted for BBB Online members as well!
Those are just a few of the examples of the educational content on Body By Boyle Online. They even film their weekly staff meetings where Mike goes over a wide range of topics and discuss the latest trends in the industry. The F.A.Q. videos with Mike are even better because Mike goes in depth on one subject based on questions submitted by the Body By Boyle Online members.
I know I told you about BBB Online when it launched a few months back. But Mike and his staff have listened to the requests from users and potential members. They wanted a web version. Well, they delivered. And guess what, it is even more affordable.
Check out the BodyByBoyle Online relaunch before all of the discounted spots are gone and you are left behind Click Here >>
Reebok Core Training – A Well Designed Tool!
If you are keen enough to opt for the core training sessions, then it’s always better for you to opt for the Reebok core training. If you are really interested to enhance the core workout session, then it’s the Reebok core training that seems to be enough perfect for you. When you are looking for core exercise equipments, it’s the Reebok core board that can bring in more good results for you. This is a great tool that has been added for the overall muscles growth and at the same time you can enhance your core muscles effectively. Initially when the Reebok core board was introduced for this fitness industry, many people have opted for it in order to draw maximum results. In order to draw more from your Reebok core training, you can opt for the Reebok master trainer who can supply you necessary details about the whole process.
These trainers can teach you all about the seminars and most of these trainers can offer you personal training sessions. These are the professional fitness trainers that can enhance the value for your Reebok core training. Sometime these trainers can add functional training session for your purpose in order to boost the strength and energy level. An abdominal muscles play significant role in the core stability. Deep abdominal muscles contract to stabilize spine before arms & legs will move. Drawing in maneuver and plank are good exercises to activate deep abdominal muscles.
Lower back muscles get neglected in the fitness programs, and probably in a part due to vanity. I have not heard someone say, "Are you aware of any good exercises getting ripped of the lower back muscles?" In the fitness lots of people are been focused on getting six pack abs as well as flat stomach, also they are neglecting the back.
Back muscles are as important as abdominal muscles and in case you would like to have the strong core, you should have strong abs & strong back muscles. Pelvic Floor muscles are popular while discussing about sexual dysfunction or else bladder control issues, however they are important for stabilizing pelvis lumbar spine. And they in fact, work with abdominals & back muscles. In order to engage pelvic floor muscles you need to contract you were preventing from going to bathroom.
Balance Exercises are exercise while you are standing on your 1 leg or else when you are standing on unstable surface. The center of gravity shifts whenever you stand on your leg, thus your core muscles should work harder to keep the alignment. The Balance Exercises are important part of the core workout routine.
Top 10 Functional Strength Exercises
Functional strength exercises consist of a continuum of smooth rhythmic movements in all three planes of movement. Movements involved in waking, jumping, lifting, pushing, pulling, starting, stopping, jogging, turning bending, standing, climbing and lunging involve rhythmic movement of muscles we use in everyday functional activities. Functional strength training is performing work against resistance so that strength is increased and daily activities become nearly effortless. Functional training enhances the nervous and muscle system.
1. Stair Climb & Bicep Curl
The functionality of this exercise involves the movements of climbing stairs. This movement will condition and strengthen the legs. Combining bicep curls also increases arm strength and improves cardiovascular function. Stand at the bottom of a short flight of stairs and hold a 5 pound dumbbell in each hand. Climb the stairs slowly, one step at a time. Lift your arm as you lift your leg and lower your arm as you put your foot on the stair. Repeat the movement for the other side. Walk back down the stairs holding the weights at your side, but do not curl them. Repeat this exercise 5 times and gradually increase to 10 times as your strength and stamina improve.
2. Medicine Ball Squat & Lift
People are lifting things every day. This exercise mimics the function of lifting to strengthen arms, back, legs and shoulders. Stand with feet apart holding a medicine ball down and in front of your body. Slowly squat. Keep your knees directly over your ankles while lowering the medicine ball to the floor. Keep your head straight and looking forward, and keep your back straight. Resist the urge to hunch your back. Stand up slowly and lift the medicine ball as you rise lifting it over your head in a smooth continuous motion. Repeat the exercise for 3 sets of 10 repetitions for maximum effectiveness. As your strength increases, increase the weight of the medicine ball.
3. Hip Extension & Reverse fly
This exercise improves balance and coordination. It will strengthen the whole back, shoulders, legs and glutes. Stand with a 5 pound dumbbell in each hand and extend your leg backward and place your toe on the floor while keeping the other leg straight. Then lean forward from the hips. Slowly lift the leg behind you and lower your chest toward the floor and stretch out your arms to each side until your body forms a “T” shape. Keep your head and your neck in line with your back. Repeat this exercise 10 times for each leg. Increase the weight of the dumbbells as your strength increases. To increase the effectiveness of the exercise, add 2 pound leg weights and increase the weight as strength increases.
4. Lunge & Back Row
The lunge with back row exercise improves posture and strengthens the upper and mid back. The shoulders and arms are also strengthened and conditioned while improving hip flexibility. Start with a 5 to 8 pound dumbbell in each hand. Step forward. Keep both heels firmly on the floor and resist the urge to twist your feet. Both feet should be pointing straight ahead. Bend your knee until it is 90 degrees and in line with your ankle. Then lower your chest toward your thigh as you bring your arms perpendicular with the floor. Keep your back flat and resist the urge to hunch. Next straighten your leg and row your elbows back while squeezing your shoulders together. Make sure you keep your torso positioned slightly forward. Return to a standing position and repeat with the other leg. Increase the dumbbell weight as strength and endurance increase. For added effectiveness, use a resistance band with each foot.
5. Diagonal Medicine Ball Reach
Reaching up to retrieve an item from a high shelf involves all the muscles of the arms, shoulders and legs. We reach up, one arm up and the opposite leg lifts off the ground and slightly to the side. Stand up straight while holding a medicine ball at chest level. Lift the ball to one side and over your head while straightening your arms. Extend the leg on the opposite side to form a diagonal line with your body from the toes of your extended leg to the ball over your head. Lower the ball back to chest level while returning your extended leg until your feet are together. Repeat by lifting the ball to the other side and extending the other leg. Repeat the exercise between 10 and 15 times, gradually increasing the weight of the ball as your strength increases. Adding weights to the ankles enhances the strength training function for the legs.
6. Knee Lift & Lateral Raise
The knee lift with lateral rise improves core strength and balance. The shoulders are also strengthened and conditioned. Stand up straight with a 5 pound dumbbell weight in each hand with your arms hanging at your sides. Lift your knee until it is at hip level while simultaneously lifting your arms straight out from your sides to form a “T” shape. Hold this position for at least 2 seconds while pulling your belly back toward your spine. Lower your arms and slowly return to the starting position. Repeat at least 10 times for each leg and increase the weight as your arms get stronger.
7. Torso Rotation & Medicine Ball
This exercise will tone and strengthen the oblique muscles which will help reduce the likelihood of lower back injury. All core muscles are involved in this exercise which will improve core strength and balance. Sit on the floor with the knees bent and the feet flat on the floor. Hold a medium weight medicine ball with both hands at chest level. Lean back from your thighs and pull your belly toward your spine. Rotate your torso to the right and return to the center. Then rotate your torso to the left and return to the center. Maintain the hip angle throughout the exercise. As your core strength increases modify the exercise by moving your arms away from your chest and increase the weight of the medicine ball. Repeat this exercise 10 times for each side.
8. Push Ups & Hip Extension
Strengthen your chest, shoulders, arms, glutes and core muscles with this exercise. Starting on the floor on your hands and knees, place your hands slightly wider apart than your shoulder width. Extend one leg straight back and pull your belly up toward your spine to tighten your core muscles. Next lower your chest toward the ground until each of your elbows are at 90 degrees while keeping your leg extended, then push up. Repeat this exercise 10 to 15 times and then switch legs. Repeat this exercise 10 times for each leg. As your strength increases, increase the angle of your hips and the distance between your hands and your knees. Eventually, you will be able to perform this exercise on your toes with both legs straight out from your hands.
9. Prone Plank Exercise
This is a dynamic toning exercise that strengthens and conditions almost every muscle in the body. Lower your body to your hands and knees with your face toward the floor. Keep your head, back and legs in a straight line and your arms directly under your shoulders in the plank position. Lift your bottom toward the ceiling while pulling your abdomen in toward your spine to form a pike. Return to the plank position and then bring your elbows against your sides. Next lower your torso and legs to the floor. Using your arms push your chest and head toward the ceiling while stretching out the front of your body. Hold the position for a couple of seconds and then return to the plank position. Repeat this exercise up to 10 times and increase the number of repetitions as your body grows stronger.
10. Supine Bridge & Arm Extensions
Strengthen your arms, shoulders, glutes, legs, back and core muscles with this exercise. Sit on the floor and place your hands directly underneath your shoulders. Your knees should be bent and your feet flat on the floor. Keep your arms straight and use your legs to push your hips upward toward the ceiling until your torso is flat. Lift one arm straight up toward the ceiling and support your body with your other arm. Lower this arm and repeat with the other arm. Perform 10 repetitions of this exercise in the beginning and increase the number of repetitions as your both strengthens.
Top 10 Functional Strength Training Exercises
Training your body to become strong, supple and fit takes dedication to a routine fitness program. Cross training is a superb way of keeping your body in shape, giving you the variety of exercises for making training fun, while remaining a great way of making sure that the entire body’s muscles are well worked-over.
Fundamental to any training or workout program has to be the core muscle exercises. What would be the top 10 functional strength training exercises? Sort these out, and you have yourself an excellent base for any sports activity. Considering what the top 10 functional strength training exercises may be, certainly, gives us a lot to mull over. However, being able to understand that the top 10 functional strength training exercises ought to work to build up our core muscles makes the task a whole lot easier.
First of all, where are the core muscles that the top 10 functional strength training exercises ought to be aiming at? The core muscles concern the muscles found at the obliques, abdominals, lower back, and the glutes. These four areas of the body include the muscles that usually hold the posture of a person strong and rigid. Core muscles hold the body upright and are essential for the body to have first-rate mobility. The main responsibility of the core muscles is to provide enough power to the body for coping physical activity. The stronger the core muscles are, the easier activity becomes. And if you are keen on sports, the better your core muscles are - the better an athlete you will become.
This is what I would consider essential to any top 10 functional strength training exercises:
Start with a warm up that stretches your entire set of core muscles. Stretching gently to start with warms the body up and readies the core muscles for heavier work loads as part of your exercise routine. Make sure that you don’t forget to stretch your limbs as well.
After warming up, head out for a brisk walk or a light jog. This is a great addition to the warm-up and really starts to get the blood flowing gently through to all the muscles.
A key to strengthening your functional core muscles is through spending the time performing a well developed weight training program. When considering the top 10 functional strength training exercises you really can’t overlook the key weight training exercises. These will help tone the muscles - thereby avoiding further back injury.
Exercising your core muscles will strengthen and tone your lower back muscles and buttocks, while stretching the hip flexors and the muscles on the front of the thighs. Achieving this, will reduce the chances of any serious lower back injuries, and improve your physical performance.
Exercising your core muscles with slow, static stretching is very effective in relieving stiffness, and also enhances body flexibility. Once the flexibility of a person has improved, it follows that they will be able to perform their physical activities more easily.
Static stretching for core muscles is the best form of exercise for the muscles and connective tissues. Because it employs slow stretches only, it will not cause any soreness. Doing core muscle strengthening exercises lengthens the muscles that have contracted as a result of pain. They also prevent pain from vigorous exercise, if they are included at the end of each workout. Health and fitness experts highly recommend static core workouts as a routine at least twice a week. Static stretching can be done after a workout, or even during an activity.
Indeed, core muscles are absolutely vital in determining the good posture of the body, so it makes sense to strengthen them and eliminate those nasty back pains.
Your top 10 functional strength training exercises can never be without your simple core muscle strengthening exercises.
Functional Training for Athletes
Functional training makes use of balls, free weights, bands, and plyometric training to develop fast, powerful movement. Plyometric training is effective when the muscle is loaded and contracted rapidly to increase the force and speed of muscle contraction. Functional training can lead to greater joint stability and increased muscular balance for increased performance. Functional training benefits athletes because a program will use the athlete’s ability to move in three planes of motion.
The most effective functional exercise program must be designed specifically for the sport. Only a coach or trainer who is a highly knowledgeable in the athlete’s sport can design an effective functional training program for an athlete. The program must also integrate a number of exercise moves that increase flexibility, strength, balance, and power. Increasing core stability is vital for maximum performance because a stable core translates to efficient transfer of power from the lower body to the upper body. A stable core will also enable the athlete to maintain correct posture for longer periods of time.
Functional training for athletes is a progressive training program that gradually and steadily increases physical demand and speed training. To ensure that the athlete gets the most benefit from a functional training program, it should be varied to meet the needs of the competition cycle. The program should be arranged in periods to peak during competitive periods and to recover during time off from competition.
Standard resistance training machines are not especially useful for functional training because the fixed patterns of repetitive movement do not imitate the natural movements of the athlete. Properly designed functional exercise programs are designed to target and improve mobility, stability, balance, strength, power and speed. The effective equipment for functional training includes the following:
- Dumbells
- Kettlebells
- Cable Machines
- Resistance Tubes
- Rocker & Wobble Boards
- Balance Disks
- Medicine Balls
- Sandbags
- Suspension System
Exercises with kettlebells require and improve coordination and can be performed by alternating arms as well as varying speeds. Kettlebells also help the athlete build endurance and increase overall performance. Exercise with dumbells and kettlebells should be varied and combined with strength training exercises.
Cable machines allow the athlete to involve all major muscle groups while moving in more than one plane. The motion is continuous and smooth and provides constant tension on a muscle or muscle group. The muscle reaches peak contraction at the top of each repetition.
The resistance curve of resistance bands is the opposite of dumbbells and kettlebells. The resistance of the bands is greatest at the end of the range. The result is a good impact on the core muscles that can be enhanced by adding trunk rotations. Bands can be used to strengthen legs, hips, ankles, knees, and arms. An athlete who wants to increase speed should train fast using resistance bands.
Rocker and wobble boards improve balance and coordination, increase core strength and stability, and help create an increased sense of spatial body awareness. Most athletes use the wobble board by standing on it and moving front to back without touching the ground, and then side to side. Balance is greatly increased by the use of rocker and wobble boards.
Medicine balls weigh up to 25 pounds and are excellent for building upper body strength. Throwing and catching a medicine ball also increases strength, speed and balance. When an athlete throws a medicine ball the athlete puts power behind the movement thereby increasing speed and upper body strength with each throw. Catching a medicine ball increases upper body strength and improves balance.
Suspension training exercises work groups of muscles together to build strength, balance, flexibility, and core strength. The exercises are based on all three planes of motion using the athlete’s own body weight.
Sandbags change shape when the athlete lifts the equipment. The changing shape of the equipment requires the athlete to shift his or her center of gravity to maintain control of the sandbag. Sandbags incorporated as part of a regular functional exercise program increases coordination and balance.
Balance disks strengthen the back muscles, hips, core, legs, knees and ankles. When an athlete stands on balance disks he or she focuses on their feet and how their weight is placed on the disks. The disks feel unstable which requires the athlete to use the core, back, and leg muscles to maintain balance.
An Affair With Functional Training – Engaging in its Exercises
Along the hallways of gyms and healthy lifestyle enthusiasts, functional training exercises became the latest trendsetter in the field of workouts. With the range of stability balls, foam rolls, balance boards, sandbags, balance disks and other enjoyable equipment swarming the gyms as part of the exercises in functional training, it is starting to attract more and more gym buffs and health advocates alike.
Despite the growing population seemingly addicted to functional training exercises, only a few knows exactly what it is. What is this hyped up training anyway? Functional training is the science of training and works out that calls for training the body to meet the specific demands of everyday life. Functional training depends on its principle of specificity and muscle function. The principle of specificity, which is also called SAID or the Specific Adaptations to Imposed Demands, can be the defined as the body’s ability to react and become accustomed to the type and amount of physical exertion demanded of it. In short, your level of improvement mainly depends on what you’ve trained for.
The important aspects of functional training also include integrated, periodized, individualized and progressive programs that cater to specific bodily needs. Whether you’re an all-around athlete, a body builder or a working housewife of three, functional training exercises can be equipped into your lifestyle to fit the requirements of your body in terms of adaptation.
The origin of functional training was traced from the grounds of rehabilitation. Physical therapists have long started creating exercises meant to rehabilitate and strengthen a person’s muscles that are healing from an injury. Muscles handy in a person’s work and activities of daily living are intentionally giving attention in endurance and strength training. For example, if a person’s job requires for him excessive use of his arms then the exercises made for him is to train his arms. If a person’s job requires for her to be constantly on the move then the exercises developed for her are those that strengthens her legs and feet.
There are many benefits of undergoing functional training and engaging into its exercises. In all actuality, it provides more benefits than conventional strength training. It helps develop motion awareness and body management. It improves one’s posture, form and muscle balance. It reduces the likelihood of injury and it improves athletic performance in terms of endurance and stability. It enhances efficiency in movement and improves kinesthetic balance.
Functional training involves exercises that focus on weight bearing and enhancing core stability. These exercises include the so-called functional movements that target the core muscles of the lower abdomen and the back. Most functional movements include doing squats, pulling and pushing weights, lunges and rotating exercises that are made purposely on the extremities.
There are certain equipments that have been used by functional training enthusiasts. To the untrained ears, these equipments sound terribly difficult when in fact, it’s practically easy. Some of the known equipments are dumbbells, medicine balls, kettlebells, cable machines, Swiss balls, resistance tubes, rocker and wobble boards, whole body vibration equipment, balance disks, sandbags, FLOWIN and suspension system.
Before submerging yourself into the waters of functional training, remember to use all planes of movement when you undergo the said exercise and utilize gravity as a resistance force to help make your muscles contract even more. Gravity can be used to your advantage so use it wisely. Also, don’t forget to inculcate speed and reactive training into your exercise regimen. Functional training exercises might give benefits that traditional exercises cannot provide. However, the said benefits can only be achieved if the exercises in functional training are done properly. So take note of the few hints above and enjoy the gain reaped out of your training.
Why Functional Body Weight Exercises?
Body weight exercises are often left out of exercise programs in favor of free weights or machines. There are various reason for excluding these beneficial exercises. Some think they are ineffective at reaching their goals, others find them uncomfortable and difficult and would rather spend time on machines. Finally, there are those who may be rehabilitating muscles due to surgery or an injury.
We employ the use of body weight exercises for the following reasons:
- They are natural functional movements.
- They are compound exercises. Besides working the targeted muscles, they involve many other muscles.
- Improve or establish neuromuscular pathways.
- Since you involve more muscles, you will require more oxygen which gives you a metabolic conditioning benefit.
Natural functional movements
Our bodies are built to move and function in a natural way. By leveraging these natural movements, we reduce the risk of injury as long as we use proper form. Becoming functionally strong benefits us as we age. Finally, with natural functional movements, we can attain a great level of general physical fitness that keeps us prepared for life's eventualities.Compound exercises
Body-weight exercises are mostly compound exercises. This means that we not only work the primary or targeted muscles, we also work synergistic muscles as well. Look at the push-up as an example. When you assume the start position, you are engaging an array of muscles, especially the abdominal area. But that's not all, you engage your glutes, hamstrings, lower back, and all of the targeted muscles. That's a lot of work, and all you are doing is assuming the push-up position. Now when you perform the exercise, you work all of these muscles in a functional way which leads to better functional fitness.
Neuromuscular pathways
Compound exercises will engage different muscles to assist in performing the exercise. This aids in developing neuromuscular pathways. Your brain is telling these muscles to get with it and assist in the movement. This is more profound for those who are just starting an exercise program, or who are new to body weight exercises.
Metabolic conditioning
Compound body weight exercises will demand blood to supply the muscles being worked. At the same time, we need to supply oxygen to the blood. Therefore, you will find yourself breathing at a much higher and deeper rate when performing these exercises compared to isolating the muscles since more muscles are involved. Look at burpees as an example of an array of muscles working simultaneously including your legs that tax your cardiorespiratory system. Burpees make you breath.
Bring it all together
Body weight exercises may seem more difficult at first, but stick with them. Don't give up and head to the machines for the more comfortable muscle isolation programs. Once you get conditioned for these natural functional movements, you can set up routines in unique combinations, If you eliminate rest time, you can maintain an intense level of activity that achieves metabolic conditioning while at the same time placing demands on the targeted and synergistic muscles. This keeps the workouts short, intense, complete and effective.
Article written by Troy Wynn
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- Functional Strength Training (17)
- Functional Training Exercises (18)
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Recent Functional Strength Training Articles
- Functional Strength Coach 4.0
- Functional Training for Sports
- Mike Boyle Strength and Conditioning
- Mike Boyle’s BodyByBoyle Online
- Reebok Core Training – A Well Designed Tool!
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