Functional fitness is an attempt to target and simulate real world actions in a training environment. Much attention has been paid to items like the BOSU ball and exercise balls but are these items really effective for establishing
functional ability? The short answer in my opinion is no!
BOSU trainers and exercise balls are very good tools for recruiting deep postural muscle and establishing core stability and balance but they are not replicating and training functional movements. How often in life are we required to roll over a soft inflated ball and hold a planked posture for 20-seconds? This does not mean that these exercises are not valuable, far from it, core based training exercises are extremely important in a well rounded training program. However, it is inaccurate to cite the exercise ball, sissel pads, and BOSU trainers as "functional" training tools.
The question remains then......what are functional movements? The following is a relatively complete but not exhaustive summary of functional movement patterns:
1).
Running- All speeds and all directions....forward, backward, side-to-side, crossovers, and shuffling.
2).
Jumping-This general category includes, jumping, hopping, and bounding. Within this category are several subsets including double legs, single leg, and alternating legs. Add to this forward, backward, and lateral movements and there is an astonishing array of jumping movements.
3).
Swinging- An extremely important element in most sporting and athletic movements. Think golf, tennis, baseball, hockey, and lacrosse....all of these sports feature a prominent swinging motion.
4). Pulling-Pulling high, pulling low, pulling on one leg or two, pulling someone or pulling yourself up something.
5). Pressing- Pressing is an essential movement in many sport situations...most often presses are performed against a resisting object, often an opponent. However, pressing is in itself a very effective way to improve impulse, power, and vertical leaping ability.
6). Squatting- All forms of squatting including wide stance (sumo) squats, and lunges are effective functional exercises. However, it is improtant to note that Squats done on a Smith machine or an other device largely negates the functional benefit. Effective squats are performed with or without weight in a totally unconstrained movement pattern.
Anyway, this post is getting longish. However, it serves as a very good pre-amble to the announcement of the new Velocity Fitness functional training classes which will begin in two weeks time on Saturday mornings. Final details will be confirmed by May 5, 2007.
Ciao for now! Mark
Hossein Rezazadeh is the world's strongest powerlifter....and most would argue (myself included), that he is the strongest man who has ever walked this planet.
