Functionally Optimize Your
Strength Training Workouts
The reality of developing strength training workouts that are effective is that it doesn't require a degree in rocket science to convince you that burning fat and strengthening your muscles requires the right information. The problem is there is just so much overwhelming information to absorb. It can take years of your precious time to sort through all that information to get where you want to be. So, let me save you some unnecessary frustration and your valuable time. Let's get right down to what matters the most by keeping it simple. Your body needs proper stimulus (strength training workouts) to be successful.
In simple strength training terms, if one wants to get better and stronger at an activity, one would instinctively rehearse the activity, or at least parts of that activity.
In sports we always say, the best training for a particular sport, is that sport! Although this is an oversimplification of the concept of functional training, it is its essence. Training functionally will give anyone improved strength that they can use.
Make sure that your strength training workouts focus on the development of movement strength, not just muscle strength.
Lets look at some important considerations we need to take into account when we are integrating functional training into your training for strength workouts. Functional training must:
1) Be specific, or mimic, the target activity. This includes all of the appropriate joints, as well as the speed and amplitude of movements. The principle of specificity dictates that you "train like you play/live".
2) Not be restricted or supported by external means. No machines or artificially stabilized positions. If you are going to isolate and support for the sake of improving isolated strength ("your means"), integrate it ASAP and regularly into its functional/integrated role ("your end").
3) Eventually integrate a significant amount of controlled chaos into the training. Sports, and life in general, are chaotic and unstable in nature. The more chaos an individual rehearses, the better they will react under unrehearsed-play conditions.
4) Deal with multi-joint, multi-planar movements. In real life, especially sports, movements do not occur along a single joint or a single plane of motion. Therefore, the kinetic chain must engage all three planes simultaneously.
5) Approach loading and development from the inside out. Load the system internally (i.e. bodyweight) first, then add external resistance. Develop the core of the body first, then develop the extremities...
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