SPRINGER: Fitness: Functional training benefits

Training for sports, daily tasks or just overall fitness can take on a whole new dynamic when you add in the component of functional training.

Michael Boyle's book "Functional Training for Sports" is a great index of how training can be pushed to a new level.

According to Boyle, functional training has been mislabeled by many athletes and coaches as "sport specific," which implies that certain movements and movement patterns are unique to individual sports.

In fact, functional training is more accurately represented as "sports-general" training. Functional training looks at the commonalities of sport and reinforces them.

Because only a few sports, like rowing, are played sitting down, it might not make sense to train or lift weights in this fashion. Also, few sports are played in an atmosphere in which stability is provided by outside sources.

Although machine training might be safer, there is a clear lack of proprioceptive input and the lack of stabilization. This results in a higher likelihood of injuries occurring on the playing field.

To properly design a functional strength training program, keep the following principles in mind. Learn the basic exercises first; master the basics before considering progressions such as unstable-surface training.

Whether you are an athlete or an average exerciser, do not make the mistake of attempting to make an exercise functional when you are not competent with the basics.

Next, begin with simple body-weight exercises. The No. 1 way to mess up a strength training program, according to Boyle, is by attempting to lift too much weight.

If an athlete can perform an exercise with body weight but struggles with an external load (a dumbbell), then the external load is the problem. Either reduce or eliminate the load. Few people are willing to take one step backward in order to make improvements forward.

Finally, progress from simple to complex. Master simple exercises like the squat before progressing to more advanced versions like a split squat or a one-leg bench squat.

For body-weight exercises, the progression is simple. Begin with three sets of eight repetitions in week one, move to three sets or 10 in week two, and three sets of 12 in week three. This is simple overload training.

Boyle endorses the use of stability training tools but heavily enforces the fact that athletes must master the ultimate tool first: body weight exercises. Stability balls, foam rollers, balance mats, Reebok Core Boards, agility ladders, medicine balls and weighted vests are all excellent tools for making exercise functional and fun.

There is some mixed opinion on the use of these stability tools; some view them as noncompatible with true stability challenges seen in daily life and on the playing field.

However, there is no doubt that these apparatuses work to make basic exercises more challenging and more fun. As long as you are following the basic principles of training, I highly recommend them.

Here is an example of one exercise that can be progressed from simple to complex: A machine bench press is performed lying down or seated and involves no stabilization. Next, the weighted bar bench press is also performed supine and uses moderate stability. A push-up is done in a prone position and is a close-chained exercise. Finally, a stability ball push-up involves additional challenge to stability.

Kim Springer and her husband, Mike, are certified personal trainers and owners of Springer Training. They can be reached at 233-9442 or at their Web site www.springertraining.com.


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