Functional Training For Sports Pdf

[Allen Yerke]

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High-intensity functional training (HIFT) is an exercise modality that emphasizes functional, multi-joint movements that can be modified to any fitness level and elicit greater muscle recruitment than more traditional exercise. As a relatively new training modality, HIFT is often compared to high-intensity interval training (HIIT), yet the two are distinct. HIIT exercise is characterized by relatively short bursts of repeated vigorous activity, interspersed by periods of rest or low-intensity exercise for recovery, while HIFT utilizes constantly varied functional exercises and various activity durations that may or may not incorporate rest. Over the last decade, studies evaluating the effectiveness of HIIT programs have documented improvements in metabolic and cardiorespiratory adaptations; however, less is known about the effects of HIFT. The purpose of this manuscript is to provide a working definition of HIFT and review the available literature regarding its use to improve metabolic and cardiorespiratory adaptations in strength and conditioning programs among various populations. Additionally, we aim to create a definition that is used in future publications to evaluate more effectively the future impact of this type of training on health and fitness outcomes.

Mike holds a Masters in Applied Physiology from Columbia University and a Bachelors in Exercise Science from Bowling Green State University. He is an accredited Strength and Conditioning Specialist (NSCAS CSCS) from the National Strength and Conditioning Association and an Advanced Sports Performance Coach from USA Weightlifting (USAWL2).

The term functional can be adapted to anything really, as long as the purpose is clearly defined and can relate to what a coach envisions will integrate the entire body and human movement patterns necessary for life, work, and sport.

These movements are challenging variations of common lifts that increase core stability and mobility demands. They can enhance overall performance when done at moderate loading with the highest emphasis on movement integrity rather than heavier loading.

Whether they are throwers, runners, lifters, or anywhere in between, increasing strength and mobility throughout the fullest ranges of motion achievable is key, with the acknowledgment that many of us are not as mobile as we need to be to ensure proper joint movement and fluidity. The above link can help you take care of that!

As weightlifters, powerlifters, sports athletes, and CrossFitters, we have a plethora of training variations and attributes that must be trained. Prioritization of training exercises is key, and it can often be difficult to find movements that offer us the most bang for our buck.

The below movements are standard exercises seen in my functional strength and fitness program, which was developed to provide my Olympic weightlifting team, sports and recreational athletes (baseball, track and field, wrestling), and clients a way to build muscle and move better.

For in-season athletes, functional fitness is key to injury prevention, movement integrity, and stimulation for enhancing recovery as the intensity is often lower in loading due to greater necessities for core strength, balance, and movement integrity.

The kettlebell Z press (which can also be done with the barbell, dumbbell, or other forms of external loading) can be very beneficial for shoulder and upper back strength, spinal stability, and scapular health.

Below is a clear exercise demo on the kettlebell Z press. This one is specifically done with asymmetrical loading to further the degree of difficulty and stability needed. The key here is to lengthen the spine, contract the core, and focus on pressing the heels downwards in the press.

You have some flexibility with how many repetitions and sets you want to use. I suggest treating this movement like any other pressing movement, making sure to keep lighter loads and reinforce sound body awareness and tension prior to loading this up with more weight.

Below is a video demo of a standard loaded movement. The flexibility of this exercise allows for constant variations to be made (mentioned above) resulting in a broader ability to handle and react to unfamiliar loads and forces.

I typically will stick to time under tension protocols for hypertrophy and do holds/carries with 45-75 total seconds of work. Another way is to have athletes do sets during training sessions or simply as a paired exercise.

Unlike the side lunge, this squat variation really forces an athlete to work the hip throughout the entirety of the end range, which is important for runners, wrestlers, and other full range of motion athletes.

Below is a video demo of the double front rack Cossack squat/slide (presses added too, however, not needed for normal Cossack squat/slide), which can also be done with no weight, assisted (straps), barbell, or any other common exercise variation.

I really like pairing these in warm-up progressions or movement days (active recovery or in-season movement pieces) as they can be done with little to no weights and still challenge end range joint control and stability in injury-prone joints (ankle, knees, and hip).

The amount of force we typically expel during open-chained movements on the field or under heavy loading and high velocities during training sessions makes the hamstrings highly susceptible to strains and other injuries. Many coaches understand this and program a steady diet of stiff-legged deadlifts, unilateral hip hinge training, hamstring curls, and more.

The Nordic hamstring curl allows coaches to load the ECCENTRIC portion of the lift, which is key to increasing the tensile strength and resistance to strain during explosive movements where the hips and quadriceps kick into full force mode. Nordic curls have been shown to increase eccentric strength at all velocities and even help decrease hamstring strains.

The chart below summarizes a study that found there may not be as much to it as we think, other than simply chasing the muscle pump to elicit blood flow response and anabolic triggering, cellular swelling, hypertrophy, etc.

A wide array of sets, reps, tempos, and other training variables can be manipulated to elicit results. Keeping hypertrophy sessions moving is the key, trying to keep rest periods 30-60 seconds with moderate to heavy loads (60-75% RM).

When starting out, coaches should assess proper shoulder health, mobility, strength, and body awareness using mobility training, arm bars, half get-ups, kneeling presses, windmills, and reverse get ups.

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Abstract: High-intensity functional training (HIFT) is an exercise modality that emphasizes functional, multi-joint movements that can be modified to any fitness level and elicit greater muscle recruitment than more traditional exercise. As a relatively new training modality, HIFT is often compared to high-intensity interval training (HIIT), yet the two are distinct. HIIT exercise is characterized by relatively short bursts of repeated vigorous activity, interspersed by periods of rest or low-intensity exercise for recovery, while HIFT utilizes constantly varied functional exercises and various activity durations that may or may not incorporate rest. Over the last decade, studies evaluating the effectiveness of HIIT programs have documented improvements in metabolic and cardiorespiratory adaptations; however, less is known about the effects of HIFT. The purpose of this manuscript is to provide a working definition of HIFT and review the available literature regarding its use to improve metabolic and cardiorespiratory adaptations in strength and conditioning programs among various populations. Additionally, we aim to create a definition that is used in future publications to evaluate more effectively the future impact of this type of training on health and fitness outcomes. Keywords: athletes; military; first responders; exercise; general physical preparedness

Joel Seedman is a guy who is polarizing. He is an individual on Instagram with a couple of different videos and a couple of different books. His books and training programs cost an absurd amount of money. On top of that, a lot of his functional movements are very fringe-related, out there, and absolutely crazy looking. The movements can be very challenging and very skill-oriented when talking about controlling the body and manipulate different loads performing the various movements.

It is important to understand how training methodologies impact large groups of people as a whole. One of the filters coaches at Garage Strength like to look through is considering how it will help little Johnny or Sally who is ten or eleven years old to making international teams, getting NCAA scholarships, or playing professionally.

Seedman has his clients perform some incredibly awesome movements. We love the creative application. One movement we noticed his athletes performing is a barbell row on a glute-ham developer with the weight offset. This movement is really challenging. It is a really good movement. An athlete who does a lot of bilateral movements in a specific position, this movement is really good at alleviating any inefficiencies the athlete has; it can also improve structural integrity.

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