Functional Training

Functional Training
By John Platero
By John Platero
What is Functional?
What is Functional?
Functional - Of or pertaining to a function
or functions.
Capable of serving the purpose for which it
was designed.
Constructed or made according to the
principles of functionalism or primarily as a
direct fulfillment of a material need.
Designed for or adapted to a particular
function or use.
What is functional training?
What is functional training?
Something you do in work, daily life or sport.
Exercise that mimics work or daily life.
Integrated movements are functional
If knee flexion is 90 or shoulder flexion is 120
you are functional. Orthopedic surgeons.
Sport Specific Training versus Functional
Exercise.
Simulation should have no part of an athletes
routine. Supertraining by Siff and
Verkhoshansky
What it isn
What it isn

t
t

An exercise that violates the purpose for which it
An exercise that violates the purpose for which it
was designed.
was designed.

An exercise not constructed according to the
An exercise not constructed according to the
principles of it
principles of it

s function.
s function.

When the force or load is excessive (S.A.I.D.
When the force or load is excessive (S.A.I.D.
Principle)
Principle)

When the force is applied improperly to a joint.
When the force is applied improperly to a joint.

Violates the function of the
Violates the function of the
anatomy/physiology/neurology and it
anatomy/physiology/neurology and it

s
s
tolerances, limitations, structure and abilities.
tolerances, limitations, structure and abilities.
Activities of Daily Living (
Activities of Daily Living (
ADL
ADL

s
s
)
)
Sitting
Sitting

Driving
Driving

Studying
Studying

Watching TV
Watching TV

Eating
Eating

Stability Balls?
Stability Balls?
Activities of Daily Living (
Activities of Daily Living (
ADL
ADL

s
s
)
)
Walking
Walking

Upstairs
Upstairs

Downstairs
Downstairs

High Heels
High Heels

Unstable surfaces
Unstable surfaces
Activities of Daily Living (
Activities of Daily Living (
ADL
ADL

s
s
)
)

Work
Work

Physical
Physical

Sedentary
Sedentary
Activities of Daily Living (
Activities of Daily Living (
ADL
ADL

s
s
)
)

Descention/Ascention
Descention/Ascention

Push/pull
Push/pull

Rotation
Rotation

Bilateral/unilateral
Bilateral/unilateral

Integrated movements?
Integrated movements?

Isolated movements?
Isolated movements?
Isolation Movements
Are they useless?
Wayne Wescott Study
Leg curls
Curls
Triceps Pushdown
Descention/Ascention
Descention/Ascention
Push/Pull
Push/Pull
Rotation
Rotation
uvs080325-002.WMV
Bilateral/Unilateral
Bilateral/Unilateral

Functional
Functional

Daily function ( Daily function (ADL ADL s s) may be ) may be

the opposite of our function. the opposite of our function.
(Car) (High (Car) (High- -heels) (sports?) heels) (sports?)
Musculoskeletal function Musculoskeletal function
is based upon structure and is based upon structure and
the associated the associated
biomechanical/physiological/ne biomechanical/physiological/ne
urological requirements urological requirements
Transference Transference is not a result is not a result
of one single exercise but the of one single exercise but the
result or a choice or exercises, result or a choice or exercises,
strung together, how they are strung together, how they are
taught and how they are taught and how they are
progressed. progressed.
Sport Specific Training versus Sport Specific Training versus
Functional Exercise. Functional Exercise.
Simulation should have no Simulation should have no
part of an athlete part of an athlete s routine. s routine.
Supertraining Supertraining by by Siff Siff and and
Verkhoshansky Verkhoshansky
Are we sure?? Are we sure??
Creating Functional Exercises
Creating Functional Exercises

At a joint
At a joint

Compression
Compression

Tensile
Tensile

Shear
Shear
Creating Functional exercises
Creating Functional exercises

Through a limb
Through a limb

Dips
Dips

Push ups
Push ups
Joint Structure and Function
Joint Structure and Function
Structure, when predetermined,
determines function. Joint Structure and
Function by Norkin and Levangie
Creating Functional exercises
Creating Functional exercises

Across a limb
Across a limb

Lateral raises
Lateral raises

Leg curls
Leg curls

Leg extensions
Leg extensions

Wrist curls
Wrist curls

Wrist extension
Wrist extension

Dorsiflexion/plantarflexion
Dorsiflexion/plantarflexion
Creating Functional Exercises
Creating Functional Exercises

For the entire body

For the entire body

Squats
Squats

Dead lifts
Dead lifts

Cleans
Cleans

Presses
Presses

Rows
Rows
Creating Functional Exercises
Creating Functional Exercises

Squat curl to press

Squat curl to press

Squat and row

Squat and row

Single leg touch down to curl

Single leg touch down to curl

Single leg touch down to press

Single leg touch down to press

Step up and curl

Step up and curl

Step up and press

Step up and press

lunge with a dumbbell curl to a military press

lunge with a dumbbell curl to a military press
Total body
Total body

tune up
tune up

Cervical Cervical
Gleno Gleno- -humeral humeral
a) 5 a) 5 positions positions
b) circles b) circles
Wrist and fingers Wrist and fingers
Spine Spine
a) flexion/extension a) flexion/extension
b) lateral flexion b) lateral flexion
c) rotation c) rotation
d) 45 d) 45
e) circles e) circles
Total body
Total body

tune up
tune up

Pelvis
Pelvis
a)
a)

spill the milk

spill the milk

b) tilt
b) tilt
c)
c)

around the world

around the world

Hip
Hip
a) hip openers
a) hip openers
b)
b)

Michael Jackson
Michael Jackson

s
s

Feet
Feet
a) draw the bottom of your shoe
a) draw the bottom of your shoe
b) toes
b) toes
Movement not exercise
Movement not exercise
Low pulley Low pulley
wood chop with both hands and squat wood chop with both hands and squat
wood chop over the left and right shoulder with squat wood chop over the left and right shoulder with squat
forward lunge towards the weight stack with a row forward lunge towards the weight stack with a row
(alternate legs and arms) (alternate legs and arms)
forward lunge away from the weight stack with a twist and forward lunge away from the weight stack with a twist and
a punch a punch
lunge towards the weight stack with a curl and a lunge towards the weight stack with a curl and a tricep tricep
kickback kickback
lateral lunge with a twist lateral lunge with a twist
forward lunge away from the weight stack with a press forward lunge away from the weight stack with a press
torso circles torso circles

25 jumps in the sagittal plane or 25 hand climbs 25 jumps in the sagittal plane or 25 hand climbs
Movement not exercise
Movement not exercise

Mid pulley
Mid pulley

rotation with lunge and a punch
rotation with lunge and a punch

Stationary lunge with a row in the
Stationary lunge with a row in the
transverse plane
transverse plane

one arm shoulder extension with a
one arm shoulder extension with a
twist
twist

one arm shoulder extension in circles
one arm shoulder extension in circles

25 jumps in the sagittal plane or 25
25 jumps in the sagittal plane or 25
hand climbs
hand climbs
Movement not exercise
Movement not exercise

High pulley
High pulley

wood chop with both hands and squat
wood chop with both hands and squat

wood chop over the left and right foot with
wood chop over the left and right foot with
squat
squat

45 degree pull with a twist to your foot
45 degree pull with a twist to your foot

lunge away from the weight stack with a
lunge away from the weight stack with a
twist and a punch
twist and a punch

lunge towards weight stack with shoulder
lunge towards weight stack with shoulder
extension (straight arm)
extension (straight arm)

lunge towards weight stack with a curl
lunge towards weight stack with a curl

torso circles
torso circles
Functional circuits
Functional circuits

squat with a medicine ball chest press
squat with a medicine ball chest press

reverse crunch
reverse crunch

seated row
seated row

jumping jacks
jumping jacks
Functional circuits
Functional circuits

adductor squat with medicine ball and dumbbell
adductor squat with medicine ball and dumbbell

the plank
the plank

bent over row
bent over row

windmills
windmills
Functional circuits
Functional circuits

lateral lunge with a dumbbell curl and a press
lateral lunge with a dumbbell curl and a press

bus drivers
bus drivers

one arm snatch
one arm snatch

torso circles with medicine ball
torso circles with medicine ball
Functional circuits
Functional circuits

dumbbell clean with a military press
dumbbell clean with a military press

sit
sit
-
-
ups with medicine ball
ups with medicine ball

lawn mowers
lawn mowers

dynamic lateral step
dynamic lateral step
-
-
up
up
Functional Efficiency
Functional Efficiency

The ability of the

The ability of the
neuromuscular system to
neuromuscular system to
monitor and manipulate
monitor and manipulate
movement during functional
movement during functional
tasks using the least amount of
tasks using the least amount of
energy creating the least
energy creating the least
amount of stress of the kinetic
amount of stress of the kinetic
chain.
chain.

NASM
NASM
For more information
ICCPT.org or NCCPT.com
Johnplatero.com
Thank you for coming!