If you are anyone who is someone in the fitness industry, you are probably using the word “functional” a lot—in my opinion, too much. Let’s face it, exercise is functional. If not, then what is the point. Exercise, after all, is any physical active performed for the purpose (i.e., function) of improving one’s health, performance, or appearance.
I get it. “Functional” training is meant to refer to “attempts to adapt or develop exercises which allow individuals to perform the activities of daily life more easily and without injuries” (Source: Wikipedia). But, wait a minute, “perform the activities of daily life more easily and without injuries”? Isn’t that the same as improving performance? Of course, it is.
I don’t mind the term “functional”, per se, but let’s stop giving it some special status in fitness programming. Let’s go back to the basics of SPECIFICITY—i.e., understanding that the body system makes specific adaptations to imposed demands. Thus, all exercise is “functional”. It is just that some exercise is more “functional” than others. The key is productivity and effectiveness—that we achieve the highest possible level of functioning (and maintain this for as long as possible).
A former student of mine—a wrestling coach—approached me about a video he had seen and for my input into his off-season training for his wrestlers. It reminded me of David Kling, my high school wrestling coach, and the “Russian conditioning” he had us do in practices. He was much ahead of the times, and, in my opinion, we were the best conditioned team in Western Pennsylvania in the late ‘70s as a result of his coaching. In addition to a lot of running—stairs, pool deck, cross country, etc.—we lifted weights and did drills with sandbags and throwing dummies (AKA: “Mr. Bill”). It wasn’t “functional”. It was productive. I believe Coach Kling would have been a big fan of the Bulgarian bags—if they were around 40 years ago.
Movement patterns are important. Multi-plane rotational movements build a stronger, more “functional” core. Explosive movements are essential for sport—as well as non-sport—activities (especially, when they involve directional changes and deceleration, as well as acceleration).
The need for productive movement patterns does not negate the need for building large muscle strength. It is easy to be sucked into a philosophy of high-repetition light-weight “functional” training and neglect the primary movers. A component of low-repetition heavy-weight “functional” training should be included. This need not be elaborate—especially for us aging adults. I like the simplicity of a “basic 5” (squat, deadlift, bench, row, and overhead press) 5-by-5 program. This can be supplemented with accessory exercises to further other personal goals. As well, is should be balanced with some form of cardio and, certainly, some multi-plane high-intensity interval resistance training (HIIRT).
The key in exercise for the athlete/non-athlete and young/old is that it be productive and specific. All exercise, in my opinion, is functional. Function serves purpose. Purpose serves performance. The goal of exercise is to “adapt or develop exercises which allow individuals to perform the activities of daily life more easily and without injuries”—to be “functional”. So, include the necessary components for success.
Be your best today; be better tomorrow.
Carpe momento!