Functional Training

You've probably heard of FUNCTIONAL TRAINING around the gym, blogs, or other places on the web.  It's becoming more and more of a buzz term across the fitness world, though it's been around for a very long time.  Before we move on, let's clarify...

Functional Training:
-An exercise continuum involving balance and proprioception, performed with the feet on the ground and without machine assistance, such that strength is displayed in unstable conditions and body weight is managed in all movement planes.
-Multi-joint, multi-planar, proprioceptively-enriched activity that involves deceleration (force reduction), acceleration (force production) and stabilization; controlled amounts of instability; and managament of gravity, ground reaction forces and momentum.
-A spectrum of activities that condition the body consistent with its integrated movement and/or use.
(credit: http://www.nsca-lift.org/)

Basically, functional training is that which challenges the body in acceleration, decelaration, with challenges to your balance as well.  There are simple functional training movements, such as a push up, pull up (chin up), bodyweight squat, or lunge.  EVERYONE should be able to do at least one clean repetition of each of these exercises.  You don't need machines...just a couple moderate weight dumbbells (and perhaps a chin up bar).  It's the beauty of simplicity.  There are many machines that will help you perform movements and lift "weights" in an attemp to build muscle.  The reality is, however, most movements in life don't occur while seated on a bench, or with your back pressed against a nice soft pad.  Train your body to behave in normal environments that don't involve being completely stable.  In case you aren't sure about what to do, here's a great example training session:

Incline Push Up using a bench (focus on form; keep that back straight, and that butt down)
*10-12 reps, from knees if necessary

Pull Up (give yourself a little boost if you need one; don't be ashamed, just do your best)
5-10 reps
*give a little "jump" when necessary

Crunch (progress to a stability ball if you have one)
20-25 reps

Bodyweight Squat (focus on form; back straight, push through the heels)
10-15 reps

Push Up from floor (focus on form)
10-12 reps

One Arm Dumbell Row (back straight; squeeze the shoulders)
10-12 reps/arm

Bicycle Crunch
20-25 reps

Lunge Walk (shoulders back; chest out)
8 reps/leg (16 total steps)

You'll want to do about 2-3 sets of every exercise, either one exercise at a time, or for better metabolic challenge, do 1 set of everything in a circuit, taking a short rest every 8 exercises.  Get after it, and if you have any questions or you'd like some one on one attention, shoot me an email.

Stay Strong,
Chad