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Functional Training
288 Pages
Take your performance to the next level with Functional Training. Author Juan Carlos Santana brings you his revolutionary approach to training and conditioning methods sure to improve your function in any sport or activity. Functional Training covers the recent breakthroughs, the most exercises, and proven programs that you can follow or incorporate into your existing training plan.
Offering strength, endurance, power, and sport-specific exercises and programming, Functional Training is a comprehensive resource for every athlete, coach, and athletic trainer. Covering the concepts, exercises, progressions, and sequencing on which a sound functional training program is based, it addresses the needs of more than 11 sports and features 135 exercises, including body weight, bands and pulleys, dumbbells and kettlebells, medicine balls, and stability balls.
Functional Training features a three-tier approach for integrating functional movements into an existing strength program. Through assessment and analysis, you’ll identify the movements and muscles involved in your sport, then select the best exercises and programs based on desired results and performance goals. In addition to quick exercise sequences and personalized programming to address the big four sport skills, more comprehensive programs can be developed to address your athletic and performance needs and goals.
No matter what your sport, Functional Training will help you achieve optimal results.
Part I Function and Functional Training
Chapter 1. Functional Training Defined
Chapter 2. Foundations of Functional Training
Chapter 3. Performance Continuum
PART II Exercises
Chapter 4. Essentials
Chapter 5. Supporting Cast
Part III Programs
Chapter 6. Program Design
Chapter 7. Pure Functional Programs
Chapter 8. Hybrid Programming
Chapter 9. Sport-Specific Programs
Juan Carlos Santana, MEd, CSCS, is the founder and director of the Institute of Human Performance (IHP) in Boca Raton, Florida. IHP has been recognized as one of the top training facilities in the world and the best core-training facility in the United States.
Santana has been part of the strength and conditioning programs for several Florida Atlantic University sports teams over the last two decades. He is responsible for the strength and conditioning programs for men’s basketball, men’s and women’s cross country, track and field, women’s volleyball, and men’s and women’s swimming.
A member and certified strength and conditioning specialist (CSCS) with the National Strength and Conditioning Association (NSCA), Santana is also a member and certified health fitness instructor with the ACSM. In addition, he is a certified senior coach and club coach course instructor with the U.S. weightlifting team and a level I coach with USA Track and Field.
Santana currently is on the NSCA Board of Directors and is a sport-specific conditioning editor for the NSCA Journal. His professional responsibilities have included serving as NSCA vice president, chairman of the NSCA Coaches Conference, a member of the NSCA Conference Committee, and the NSCA Florida state director. As a college professor, he has taught sports training systems and strength training at Florida Atlantic University (FAU). An FAU graduate with bachelor’s and master’s degrees in exercise science, Santana is involved in several ongoing research studies with numerous universities and is working on his PhD in exercise physiology.
Founded in 2001, IHP provides an unparalleled training environment for elite athletes, including Olympic athletes in a variety of sports; world-class tennis champions; NFL, NHL, and MLB players; world champion Brazilian jujitsu and mixed martial arts fighters; numerous NCAA Division I teams; and hundreds of nationally ranked teen hopefuls from a cross-section of sport disciplines.
"Juan Carlos “JC” Santana is the preeminent personal trainer, period! Functional Training will provide you with key insights into the science and application of exercise training."
Jose Antonio, PhD-- CEO of ISSN
“With Juan Carlos “JC” Santana’s training methods and guidance, I was able to fight at the highest level of mixed martial arts in the UFC and Pride Fighting Championships and reached the pinnacle of grappling by winning the ADCC Submission Wrestling World Championship. The workout regimens in Functional Training will also prepare you for any competition.”
Jeff “Snowman” Monson-- Pro MMA Fighter, ADCC Submission Wrestling World Champion
"If you want to reach your potential as an athlete there is no one I would trust more than Juan Carlos “JC” Santana!
Mike Flynn-- 11 year NFL veteran, Superbowl XXXV Champion
“If you are looking for information to truly unlock your potential and improve your performance, look no further than Functional Training”.
Jeff Nichols CSCS-- Exercise Physiologist, Virginia High Performance LLC, Former Navy SEAL
“Juan Carlos “JC” Santana is one of the true pioneers of Functional Training. His creative exercises and programs have helped shape the way that functional training is being used today.”
Chris Poirier-- General Manager Perform Better
“Juan Carlos “JC” Santana is the premier trainer in America and Functional Training is groundbreaking work in the area of function and strength. There is simply no better resource on the planet.”
Lee E. Brown, EdD, CSCS*D, FNSCA, FACSM-- Professor, Strength and Conditioning, Director, Center for Sport Performance California State University, Fullerton, Editor, Training for Speed, Agility, and Quickness
“Juan Carlos ‘JC’ Santana is a fitness leader with a unique understanding of the science and practice of functional training. He creates superior results for duffers and high-performance athletes alike and his book Functional Training will show you how to make the most of your training.”
Stuart McGill, PhD-- Professor, University of Waterloo at Waterloo, Ontario, Canada
"For over 30 years Juan Carlos ‘JC’ Santana has been raising the bar in the fitness industry. With Functional Training you will tap into the cutting-edge methods which have made him one of the world's leading authorities on functional training."
Jeff Chandler, EdD, CSCS*D, NSCA-CPT*D, FNSCA, FACSM-- Professor, Jacksonville State University, Editor in Chief, Strength and Conditioning Journal
“Juan Carlos ‘JC’ Santana develops innovative ideas and exercise programming with a training philosophy grounded in basic principles which generates positive results for his clients/athletes. In the past, I have called upon JC for insight into different training methodologies and he has delivered. Gain those same insights when reading Functional Training.”
Chip Morton-- Strength & Conditioning Coach, Cincinnati, Ohio
Dumbbell and Kettlebells
Once body weight and bands or cables are mastered, dumbbells (DB) and kettlebells (KB) are the equipment of choice to externally load any functional training exercise. Because they allow you to load each hand and perform exercises on the right side and left side, they can address muscular imbalances easily and naturally.
Once body weight and bands or cables are mastered, dumbbells (DB) and kettlebells (KB) are the equipment of choice to externally load any functional training exercise. Because they allow you to load each hand and perform exercises on the right side and left side, they can address muscular imbalances easily and naturally. The ability to use heavy or light loads allows you to focus on any quality you desire, from heavy strength work to light endurance work and everything in between. Even asymmetrical or unilateral loading can be easily addressed by carrying the load only in one hand. Chapter 1 provided information on where to obtain the best dumbbell and kettlebell products for functional training.
Dumbbells and Kettlebells
DB or KB Squat
Details and Benefits
- This is a foundational exercise that develops the core and lower body.
- It's an excellent way to add intensity to the bodyweight double-leg squat without directly placing a load on the spine (as in the barbell squat).
- Many versions and carrying positions are available; the basic shoulder-carry variation is described here.
Starting Position
- Stand tall with feet facing forward and shoulder-width apart.
- Hold a dumbbell or kettlebell in each hand at shoulder-height (figure 4.39a).
- Use the neutral position (i.e., palms facing in) to hold the dumbbells or kettlebells.
Movement
- Keeping your core stiff and holding the dumbbells or kettlebells in place, squat down to the parallel position (figure 4.39b).
- Stand up to return to the starting position.
- Repeat the squatting motion.
DB or KB squat: (a) starting position; (b) squat.
KB Single-Arm Swing
Details and Benefits
- Natural progression from and complement to all deadlift and squat progressions
- Excellent exercise to develop the dynamic extension of the ankles, knees, and hips used in jumping
- Popular with all jumping athletes
Starting Position
- Hold the kettlebell in the right hand, with the arm straight in front of the body and palm facing the body.
- Hinge at the hips with a straight back and with knees slightly flexed and feet facing forward, shoulder-width apart (figure 4.40a).
Movement
- Quickly extend the entire body to propel the kettlebell up in a circular path until the kettlebell is about shoulder-height with the right arm extended in front of you (figure 4.40b).
- Allow the kettlebell to travel down the same path it took up. Decelerate at the bottom of the swing and repeat the extension movement.
- Repeat on both sides.
KB single-arm swing: (a) starting position; (b) swing kettlebell up.
DB or KB Lateral Reaching Lunge
Details and Benefits
- Natural progression from and complement to all single-leg progressions and the BP low-to-high chop
- Excellent exercise to develop rotational stability and flexibility of the external rotators of the hips as well as to strengthen the diagonal posterior musculature
- Especially good for unilateral glute activity and external hip rotators
- Uses minimal knee flexion, reducing wear and tear on the knees, while strengthening the hips and enhancing changes of direction; great progression for athletes who have knee issues
- Popular with athletes who need fast changes of direction (e.g., tennis and soccer players) as well as athletes who swing implements (e.g., batting, golfing)
Starting Position
- Stand tall with dumbbells or kettlebells in both hands (figure 4.44a).
- Arms are at the sides, palms facing in.
- Feet are hip-width apart.
Movement
- Take a big step to the left and land in a wide stance that is approximately double your shoulder-width.
- As your left foot lands, hinge your hips, allowing them to move back and flex.
- Flex your left knee, but minimize the flexion so your left shin is vertical and in line with the left ankle (figure 4.44b).
- Keeping your back straight, continue to hinge the hips and reach the dumbbells or kettlebells to each side of the left foot.
- Once you reach the bottom of the movement, push off the left foot, using your left hamstring and glute to extend the body and step back to the starting position.
- Repeat on the other side (figure 4.44c).
DB or KB lateral reaching lunge: (a) starting position; (b) lunge to the left and reach weights to foot; (c) lunge to the right and reach weights to foot.
Save
Learn more about Functional Training.
Training Variables
The two main training variables in periodization are volume and intensity. Volume can be expressed in total repetitions (sets × repetitions) or total tonnage (repetitions × weight lifted).
The two main training variables in periodization are volume and intensity. Volume can be expressed in total repetitions (sets × repetitions) or total tonnage (repetitions × weight lifted). We will use the most common expression: total repetitions. In the beginning stages of training, volume is high. This allows athletes to practice and to develop efficient movement. In addition, it gives the connective tissues time to remodel and become stronger. As the training progresses, volume drops to allow the second variable, intensity, to come into play.
Intensity refers to the load of an exercise and has an inverse relationship with volume. Although various factors can influence load, intensity usually involves the weight used, or the resistance the body moves against. At the beginning of training, when volume is high, intensity is low. The lighter loads allow for more repetitions and a greater volume of work during the initial stages of training. As the training progresses over weeks or months, the volume of work decreases while the intensity of training increases (see figure 6.1).
Periodization model.
Other important variables to consider are frequency and duration of training. However, these variables are also methods of expressing volume and manipulating intensity. For example, an athlete who needs a high volume may spread the work over more training sessions throughout the day, reducing the volume of work at each training session while increasing overall volume. This high frequency reduces the time for recovery, and thus the intensity must be significantly lower to avoid overtraining. Conversely, if higher training intensities are needed, the duration of the training session must be reduced to sustain the higher work and power output.
Learn more about Functional Training.
Integrating Functional Training Into Your Training Plan
Each sport-specific program in chapter 9 includes three types of workouts: a conditioning day, a strength day, and a power or power-endurance day. A beginning athlete should perform the conditioning day two or three times per week for two to four weeks and then move on to the strength program.
Each sport-specific program in chapter 9 includes three types of workouts: a conditioning day, a strength day, and a power or power-endurance day. A beginning athlete should perform the conditioning day two or three times per week for two to four weeks and then move on to the strength program. An athlete with at least a month of base training can start with the strength workout and perform it two or three times per week for two to four weeks before proceeding to the power program. An experienced and conditioned athlete with plenty of strength who is looking for power development can start with the power workout two or three times per week for two to four weeks and then proceed to the power-endurance program if needed. An experienced and conditioned athlete who is looking for power endurance can perform the power-endurance workouts two or three times per week for two to four weeks. Finally, some advanced athletes prefer to use an undulating method of training in which day 1 is a conditioning day, day 2 is a strength day, and day 3 is a power or power-endurance day. This undulating format can be performed for a longer period (2-3 months), and a reduced version of this program can be used for in-season training.
To tailor the intensity of the exercises in the following programs, use the tweaks previously discussed in this book. This means manipulating the range of motion, lever arm, speed, base, and external load to make the assigned number of repetitions and sets challenging. For example, if you are assigned a dumbbell reaching lunge for 4 to 6 repetitions during a strength phase, use enough load to make the 4 to 6 repetitions challenging. Likewise, if push-ups are assigned for 4 to 6 repetitions during a strength phase, slow the movement to a speed at which 4 to 6 repetitions become challenging.
You can also vary the load and the equipment used to provide that load. This means if a bodyweight lunge is too easy, you can load it with dumbbells, kettlebells, a medicine ball, or any other external free weight. Likewise, if you are assigned a dumbbell reaching lunge, you can load it with a medicine ball instead of dumbbells. The load is the load, and the body does not know what you are carrying in your hands. The intensity of the movement is what it is important. Make sure it's an intensity that allows you to complete the program as outlined.
A day of rest between workouts is recommended. However, don't worry if you have to work out two days in a row on occasion. As long as you don't make it a habit, your body will recover during subsequent normal weeks of training. That's one of the great things about functional training - it spreads the work over many muscle systems so it does not damage a targeted muscle the way bodybuilding does. This is how gymnasts, baseball players, wrestlers, and many other athletes can do the same thing every day without days off. Now, let's take a look at the functional training programs that will change the way you perform forever.
Grab-and-Go Protocols
The grab-and-go protocols are preprogrammed protocols that can be used as basic workouts to get a beginner started in foundational training (i.e., JV Program) or to kick-start the conditioning phase of an intermediate and even advanced training program (i.e., Varsity Program). Regardless of the grab-and-go program you chose, it will give you an idea of how to start programming functional training. Feel free to experiment with any combination of exercises in this book using the template you see in these simple programs.
JV Program
This general conditioning program (table 7.1) involves the eight bodyweight progressions and is perfect for the novice athlete who is starting an exercise program for the first time. It's also ideal for a young athlete (8-13 years old) who has never trained and is curious about improving athletic ability via strength and conditioning.
The Exercises
Single-leg CLA anterior reach. | Single-leg squat. | Bodyweight double-leg squat. |
Bodyweight alternating lunge. | Bodyweight push-up. |
Recline pull (row). | Rotation with pivot. | Rotation without pivot. |
The How
Save
Save
Save
Save
Save
Learn more about Functional Training.
Medicine Ball Single-Arm Push-Off
Details and Benefits: Intermediate to advanced push-up progression of the bodyweight push-up, plank, and single-arm eccentrics; great lead-in to any single-arm plank or push-up variation
Details and Benefits
- Intermediate to advanced push-up progression of the bodyweight push-up, plank, and single-arm eccentrics; great lead-in to any single-arm plank or push-up variation
- Develops pushing power and the diagonal anterior core musculature used by combative athletes and football players
Starting Position
- Stabilize the body in a plank position with the right hand on the floor and the arm extended. The left hand is on top of a medicine ball with the arm flexed (figure 5.7a).
- Make sure your shoulders are parallel to the ground at all times.
Movement
- Flex the elbows to perform a push-up on the right side of the ball, keeping the core tight, the body straight, and the shoulders parallel to the ground at all times (figure 5.7b).
- Once the left elbow has flexed to 90 degrees, push up until the extended right arm lifts off the ground and the left arm performs a lock-out on the ball in the three-point position (figure 5.7c).
- Lower your body using only the left hand until the right arm touches the ground and proceed to lower into the two-arm push-up.
- Repeat the single-arm push-off on the left arm for desired repetitions.
- Perform on both arms.
MB single-arm push-off: (a) starting position; (b) lower body to ground; (c) push up until right arm is off the ground and left arm is locked out.
Learn more about Functional Training.
Dumbbell and Kettlebells
Once body weight and bands or cables are mastered, dumbbells (DB) and kettlebells (KB) are the equipment of choice to externally load any functional training exercise. Because they allow you to load each hand and perform exercises on the right side and left side, they can address muscular imbalances easily and naturally.
Once body weight and bands or cables are mastered, dumbbells (DB) and kettlebells (KB) are the equipment of choice to externally load any functional training exercise. Because they allow you to load each hand and perform exercises on the right side and left side, they can address muscular imbalances easily and naturally. The ability to use heavy or light loads allows you to focus on any quality you desire, from heavy strength work to light endurance work and everything in between. Even asymmetrical or unilateral loading can be easily addressed by carrying the load only in one hand. Chapter 1 provided information on where to obtain the best dumbbell and kettlebell products for functional training.
Dumbbells and Kettlebells
DB or KB Squat
Details and Benefits
- This is a foundational exercise that develops the core and lower body.
- It's an excellent way to add intensity to the bodyweight double-leg squat without directly placing a load on the spine (as in the barbell squat).
- Many versions and carrying positions are available; the basic shoulder-carry variation is described here.
Starting Position
- Stand tall with feet facing forward and shoulder-width apart.
- Hold a dumbbell or kettlebell in each hand at shoulder-height (figure 4.39a).
- Use the neutral position (i.e., palms facing in) to hold the dumbbells or kettlebells.
Movement
- Keeping your core stiff and holding the dumbbells or kettlebells in place, squat down to the parallel position (figure 4.39b).
- Stand up to return to the starting position.
- Repeat the squatting motion.
DB or KB squat: (a) starting position; (b) squat.
KB Single-Arm Swing
Details and Benefits
- Natural progression from and complement to all deadlift and squat progressions
- Excellent exercise to develop the dynamic extension of the ankles, knees, and hips used in jumping
- Popular with all jumping athletes
Starting Position
- Hold the kettlebell in the right hand, with the arm straight in front of the body and palm facing the body.
- Hinge at the hips with a straight back and with knees slightly flexed and feet facing forward, shoulder-width apart (figure 4.40a).
Movement
- Quickly extend the entire body to propel the kettlebell up in a circular path until the kettlebell is about shoulder-height with the right arm extended in front of you (figure 4.40b).
- Allow the kettlebell to travel down the same path it took up. Decelerate at the bottom of the swing and repeat the extension movement.
- Repeat on both sides.
KB single-arm swing: (a) starting position; (b) swing kettlebell up.
DB or KB Lateral Reaching Lunge
Details and Benefits
- Natural progression from and complement to all single-leg progressions and the BP low-to-high chop
- Excellent exercise to develop rotational stability and flexibility of the external rotators of the hips as well as to strengthen the diagonal posterior musculature
- Especially good for unilateral glute activity and external hip rotators
- Uses minimal knee flexion, reducing wear and tear on the knees, while strengthening the hips and enhancing changes of direction; great progression for athletes who have knee issues
- Popular with athletes who need fast changes of direction (e.g., tennis and soccer players) as well as athletes who swing implements (e.g., batting, golfing)
Starting Position
- Stand tall with dumbbells or kettlebells in both hands (figure 4.44a).
- Arms are at the sides, palms facing in.
- Feet are hip-width apart.
Movement
- Take a big step to the left and land in a wide stance that is approximately double your shoulder-width.
- As your left foot lands, hinge your hips, allowing them to move back and flex.
- Flex your left knee, but minimize the flexion so your left shin is vertical and in line with the left ankle (figure 4.44b).
- Keeping your back straight, continue to hinge the hips and reach the dumbbells or kettlebells to each side of the left foot.
- Once you reach the bottom of the movement, push off the left foot, using your left hamstring and glute to extend the body and step back to the starting position.
- Repeat on the other side (figure 4.44c).
DB or KB lateral reaching lunge: (a) starting position; (b) lunge to the left and reach weights to foot; (c) lunge to the right and reach weights to foot.
Save
Learn more about Functional Training.
Training Variables
The two main training variables in periodization are volume and intensity. Volume can be expressed in total repetitions (sets × repetitions) or total tonnage (repetitions × weight lifted).
The two main training variables in periodization are volume and intensity. Volume can be expressed in total repetitions (sets × repetitions) or total tonnage (repetitions × weight lifted). We will use the most common expression: total repetitions. In the beginning stages of training, volume is high. This allows athletes to practice and to develop efficient movement. In addition, it gives the connective tissues time to remodel and become stronger. As the training progresses, volume drops to allow the second variable, intensity, to come into play.
Intensity refers to the load of an exercise and has an inverse relationship with volume. Although various factors can influence load, intensity usually involves the weight used, or the resistance the body moves against. At the beginning of training, when volume is high, intensity is low. The lighter loads allow for more repetitions and a greater volume of work during the initial stages of training. As the training progresses over weeks or months, the volume of work decreases while the intensity of training increases (see figure 6.1).
Periodization model.
Other important variables to consider are frequency and duration of training. However, these variables are also methods of expressing volume and manipulating intensity. For example, an athlete who needs a high volume may spread the work over more training sessions throughout the day, reducing the volume of work at each training session while increasing overall volume. This high frequency reduces the time for recovery, and thus the intensity must be significantly lower to avoid overtraining. Conversely, if higher training intensities are needed, the duration of the training session must be reduced to sustain the higher work and power output.
Learn more about Functional Training.
Integrating Functional Training Into Your Training Plan
Each sport-specific program in chapter 9 includes three types of workouts: a conditioning day, a strength day, and a power or power-endurance day. A beginning athlete should perform the conditioning day two or three times per week for two to four weeks and then move on to the strength program.
Each sport-specific program in chapter 9 includes three types of workouts: a conditioning day, a strength day, and a power or power-endurance day. A beginning athlete should perform the conditioning day two or three times per week for two to four weeks and then move on to the strength program. An athlete with at least a month of base training can start with the strength workout and perform it two or three times per week for two to four weeks before proceeding to the power program. An experienced and conditioned athlete with plenty of strength who is looking for power development can start with the power workout two or three times per week for two to four weeks and then proceed to the power-endurance program if needed. An experienced and conditioned athlete who is looking for power endurance can perform the power-endurance workouts two or three times per week for two to four weeks. Finally, some advanced athletes prefer to use an undulating method of training in which day 1 is a conditioning day, day 2 is a strength day, and day 3 is a power or power-endurance day. This undulating format can be performed for a longer period (2-3 months), and a reduced version of this program can be used for in-season training.
To tailor the intensity of the exercises in the following programs, use the tweaks previously discussed in this book. This means manipulating the range of motion, lever arm, speed, base, and external load to make the assigned number of repetitions and sets challenging. For example, if you are assigned a dumbbell reaching lunge for 4 to 6 repetitions during a strength phase, use enough load to make the 4 to 6 repetitions challenging. Likewise, if push-ups are assigned for 4 to 6 repetitions during a strength phase, slow the movement to a speed at which 4 to 6 repetitions become challenging.
You can also vary the load and the equipment used to provide that load. This means if a bodyweight lunge is too easy, you can load it with dumbbells, kettlebells, a medicine ball, or any other external free weight. Likewise, if you are assigned a dumbbell reaching lunge, you can load it with a medicine ball instead of dumbbells. The load is the load, and the body does not know what you are carrying in your hands. The intensity of the movement is what it is important. Make sure it's an intensity that allows you to complete the program as outlined.
A day of rest between workouts is recommended. However, don't worry if you have to work out two days in a row on occasion. As long as you don't make it a habit, your body will recover during subsequent normal weeks of training. That's one of the great things about functional training - it spreads the work over many muscle systems so it does not damage a targeted muscle the way bodybuilding does. This is how gymnasts, baseball players, wrestlers, and many other athletes can do the same thing every day without days off. Now, let's take a look at the functional training programs that will change the way you perform forever.
Grab-and-Go Protocols
The grab-and-go protocols are preprogrammed protocols that can be used as basic workouts to get a beginner started in foundational training (i.e., JV Program) or to kick-start the conditioning phase of an intermediate and even advanced training program (i.e., Varsity Program). Regardless of the grab-and-go program you chose, it will give you an idea of how to start programming functional training. Feel free to experiment with any combination of exercises in this book using the template you see in these simple programs.
JV Program
This general conditioning program (table 7.1) involves the eight bodyweight progressions and is perfect for the novice athlete who is starting an exercise program for the first time. It's also ideal for a young athlete (8-13 years old) who has never trained and is curious about improving athletic ability via strength and conditioning.
The Exercises
Single-leg CLA anterior reach. | Single-leg squat. | Bodyweight double-leg squat. |
Bodyweight alternating lunge. | Bodyweight push-up. |
Recline pull (row). | Rotation with pivot. | Rotation without pivot. |
The How
Save
Save
Save
Save
Save
Learn more about Functional Training.
Medicine Ball Single-Arm Push-Off
Details and Benefits: Intermediate to advanced push-up progression of the bodyweight push-up, plank, and single-arm eccentrics; great lead-in to any single-arm plank or push-up variation
Details and Benefits
- Intermediate to advanced push-up progression of the bodyweight push-up, plank, and single-arm eccentrics; great lead-in to any single-arm plank or push-up variation
- Develops pushing power and the diagonal anterior core musculature used by combative athletes and football players
Starting Position
- Stabilize the body in a plank position with the right hand on the floor and the arm extended. The left hand is on top of a medicine ball with the arm flexed (figure 5.7a).
- Make sure your shoulders are parallel to the ground at all times.
Movement
- Flex the elbows to perform a push-up on the right side of the ball, keeping the core tight, the body straight, and the shoulders parallel to the ground at all times (figure 5.7b).
- Once the left elbow has flexed to 90 degrees, push up until the extended right arm lifts off the ground and the left arm performs a lock-out on the ball in the three-point position (figure 5.7c).
- Lower your body using only the left hand until the right arm touches the ground and proceed to lower into the two-arm push-up.
- Repeat the single-arm push-off on the left arm for desired repetitions.
- Perform on both arms.
MB single-arm push-off: (a) starting position; (b) lower body to ground; (c) push up until right arm is off the ground and left arm is locked out.
Learn more about Functional Training.
Dumbbell and Kettlebells
Once body weight and bands or cables are mastered, dumbbells (DB) and kettlebells (KB) are the equipment of choice to externally load any functional training exercise. Because they allow you to load each hand and perform exercises on the right side and left side, they can address muscular imbalances easily and naturally.
Once body weight and bands or cables are mastered, dumbbells (DB) and kettlebells (KB) are the equipment of choice to externally load any functional training exercise. Because they allow you to load each hand and perform exercises on the right side and left side, they can address muscular imbalances easily and naturally. The ability to use heavy or light loads allows you to focus on any quality you desire, from heavy strength work to light endurance work and everything in between. Even asymmetrical or unilateral loading can be easily addressed by carrying the load only in one hand. Chapter 1 provided information on where to obtain the best dumbbell and kettlebell products for functional training.
Dumbbells and Kettlebells
DB or KB Squat
Details and Benefits
- This is a foundational exercise that develops the core and lower body.
- It's an excellent way to add intensity to the bodyweight double-leg squat without directly placing a load on the spine (as in the barbell squat).
- Many versions and carrying positions are available; the basic shoulder-carry variation is described here.
Starting Position
- Stand tall with feet facing forward and shoulder-width apart.
- Hold a dumbbell or kettlebell in each hand at shoulder-height (figure 4.39a).
- Use the neutral position (i.e., palms facing in) to hold the dumbbells or kettlebells.
Movement
- Keeping your core stiff and holding the dumbbells or kettlebells in place, squat down to the parallel position (figure 4.39b).
- Stand up to return to the starting position.
- Repeat the squatting motion.
DB or KB squat: (a) starting position; (b) squat.
KB Single-Arm Swing
Details and Benefits
- Natural progression from and complement to all deadlift and squat progressions
- Excellent exercise to develop the dynamic extension of the ankles, knees, and hips used in jumping
- Popular with all jumping athletes
Starting Position
- Hold the kettlebell in the right hand, with the arm straight in front of the body and palm facing the body.
- Hinge at the hips with a straight back and with knees slightly flexed and feet facing forward, shoulder-width apart (figure 4.40a).
Movement
- Quickly extend the entire body to propel the kettlebell up in a circular path until the kettlebell is about shoulder-height with the right arm extended in front of you (figure 4.40b).
- Allow the kettlebell to travel down the same path it took up. Decelerate at the bottom of the swing and repeat the extension movement.
- Repeat on both sides.
KB single-arm swing: (a) starting position; (b) swing kettlebell up.
DB or KB Lateral Reaching Lunge
Details and Benefits
- Natural progression from and complement to all single-leg progressions and the BP low-to-high chop
- Excellent exercise to develop rotational stability and flexibility of the external rotators of the hips as well as to strengthen the diagonal posterior musculature
- Especially good for unilateral glute activity and external hip rotators
- Uses minimal knee flexion, reducing wear and tear on the knees, while strengthening the hips and enhancing changes of direction; great progression for athletes who have knee issues
- Popular with athletes who need fast changes of direction (e.g., tennis and soccer players) as well as athletes who swing implements (e.g., batting, golfing)
Starting Position
- Stand tall with dumbbells or kettlebells in both hands (figure 4.44a).
- Arms are at the sides, palms facing in.
- Feet are hip-width apart.
Movement
- Take a big step to the left and land in a wide stance that is approximately double your shoulder-width.
- As your left foot lands, hinge your hips, allowing them to move back and flex.
- Flex your left knee, but minimize the flexion so your left shin is vertical and in line with the left ankle (figure 4.44b).
- Keeping your back straight, continue to hinge the hips and reach the dumbbells or kettlebells to each side of the left foot.
- Once you reach the bottom of the movement, push off the left foot, using your left hamstring and glute to extend the body and step back to the starting position.
- Repeat on the other side (figure 4.44c).
DB or KB lateral reaching lunge: (a) starting position; (b) lunge to the left and reach weights to foot; (c) lunge to the right and reach weights to foot.
Save
Learn more about Functional Training.
Training Variables
The two main training variables in periodization are volume and intensity. Volume can be expressed in total repetitions (sets × repetitions) or total tonnage (repetitions × weight lifted).
The two main training variables in periodization are volume and intensity. Volume can be expressed in total repetitions (sets × repetitions) or total tonnage (repetitions × weight lifted). We will use the most common expression: total repetitions. In the beginning stages of training, volume is high. This allows athletes to practice and to develop efficient movement. In addition, it gives the connective tissues time to remodel and become stronger. As the training progresses, volume drops to allow the second variable, intensity, to come into play.
Intensity refers to the load of an exercise and has an inverse relationship with volume. Although various factors can influence load, intensity usually involves the weight used, or the resistance the body moves against. At the beginning of training, when volume is high, intensity is low. The lighter loads allow for more repetitions and a greater volume of work during the initial stages of training. As the training progresses over weeks or months, the volume of work decreases while the intensity of training increases (see figure 6.1).
Periodization model.
Other important variables to consider are frequency and duration of training. However, these variables are also methods of expressing volume and manipulating intensity. For example, an athlete who needs a high volume may spread the work over more training sessions throughout the day, reducing the volume of work at each training session while increasing overall volume. This high frequency reduces the time for recovery, and thus the intensity must be significantly lower to avoid overtraining. Conversely, if higher training intensities are needed, the duration of the training session must be reduced to sustain the higher work and power output.
Learn more about Functional Training.
Integrating Functional Training Into Your Training Plan
Each sport-specific program in chapter 9 includes three types of workouts: a conditioning day, a strength day, and a power or power-endurance day. A beginning athlete should perform the conditioning day two or three times per week for two to four weeks and then move on to the strength program.
Each sport-specific program in chapter 9 includes three types of workouts: a conditioning day, a strength day, and a power or power-endurance day. A beginning athlete should perform the conditioning day two or three times per week for two to four weeks and then move on to the strength program. An athlete with at least a month of base training can start with the strength workout and perform it two or three times per week for two to four weeks before proceeding to the power program. An experienced and conditioned athlete with plenty of strength who is looking for power development can start with the power workout two or three times per week for two to four weeks and then proceed to the power-endurance program if needed. An experienced and conditioned athlete who is looking for power endurance can perform the power-endurance workouts two or three times per week for two to four weeks. Finally, some advanced athletes prefer to use an undulating method of training in which day 1 is a conditioning day, day 2 is a strength day, and day 3 is a power or power-endurance day. This undulating format can be performed for a longer period (2-3 months), and a reduced version of this program can be used for in-season training.
To tailor the intensity of the exercises in the following programs, use the tweaks previously discussed in this book. This means manipulating the range of motion, lever arm, speed, base, and external load to make the assigned number of repetitions and sets challenging. For example, if you are assigned a dumbbell reaching lunge for 4 to 6 repetitions during a strength phase, use enough load to make the 4 to 6 repetitions challenging. Likewise, if push-ups are assigned for 4 to 6 repetitions during a strength phase, slow the movement to a speed at which 4 to 6 repetitions become challenging.
You can also vary the load and the equipment used to provide that load. This means if a bodyweight lunge is too easy, you can load it with dumbbells, kettlebells, a medicine ball, or any other external free weight. Likewise, if you are assigned a dumbbell reaching lunge, you can load it with a medicine ball instead of dumbbells. The load is the load, and the body does not know what you are carrying in your hands. The intensity of the movement is what it is important. Make sure it's an intensity that allows you to complete the program as outlined.
A day of rest between workouts is recommended. However, don't worry if you have to work out two days in a row on occasion. As long as you don't make it a habit, your body will recover during subsequent normal weeks of training. That's one of the great things about functional training - it spreads the work over many muscle systems so it does not damage a targeted muscle the way bodybuilding does. This is how gymnasts, baseball players, wrestlers, and many other athletes can do the same thing every day without days off. Now, let's take a look at the functional training programs that will change the way you perform forever.
Grab-and-Go Protocols
The grab-and-go protocols are preprogrammed protocols that can be used as basic workouts to get a beginner started in foundational training (i.e., JV Program) or to kick-start the conditioning phase of an intermediate and even advanced training program (i.e., Varsity Program). Regardless of the grab-and-go program you chose, it will give you an idea of how to start programming functional training. Feel free to experiment with any combination of exercises in this book using the template you see in these simple programs.
JV Program
This general conditioning program (table 7.1) involves the eight bodyweight progressions and is perfect for the novice athlete who is starting an exercise program for the first time. It's also ideal for a young athlete (8-13 years old) who has never trained and is curious about improving athletic ability via strength and conditioning.
The Exercises
Single-leg CLA anterior reach. | Single-leg squat. | Bodyweight double-leg squat. |
Bodyweight alternating lunge. | Bodyweight push-up. |
Recline pull (row). | Rotation with pivot. | Rotation without pivot. |
The How
Save
Save
Save
Save
Save
Learn more about Functional Training.
Medicine Ball Single-Arm Push-Off
Details and Benefits: Intermediate to advanced push-up progression of the bodyweight push-up, plank, and single-arm eccentrics; great lead-in to any single-arm plank or push-up variation
Details and Benefits
- Intermediate to advanced push-up progression of the bodyweight push-up, plank, and single-arm eccentrics; great lead-in to any single-arm plank or push-up variation
- Develops pushing power and the diagonal anterior core musculature used by combative athletes and football players
Starting Position
- Stabilize the body in a plank position with the right hand on the floor and the arm extended. The left hand is on top of a medicine ball with the arm flexed (figure 5.7a).
- Make sure your shoulders are parallel to the ground at all times.
Movement
- Flex the elbows to perform a push-up on the right side of the ball, keeping the core tight, the body straight, and the shoulders parallel to the ground at all times (figure 5.7b).
- Once the left elbow has flexed to 90 degrees, push up until the extended right arm lifts off the ground and the left arm performs a lock-out on the ball in the three-point position (figure 5.7c).
- Lower your body using only the left hand until the right arm touches the ground and proceed to lower into the two-arm push-up.
- Repeat the single-arm push-off on the left arm for desired repetitions.
- Perform on both arms.
MB single-arm push-off: (a) starting position; (b) lower body to ground; (c) push up until right arm is off the ground and left arm is locked out.
Learn more about Functional Training.
Dumbbell and Kettlebells
Once body weight and bands or cables are mastered, dumbbells (DB) and kettlebells (KB) are the equipment of choice to externally load any functional training exercise. Because they allow you to load each hand and perform exercises on the right side and left side, they can address muscular imbalances easily and naturally.
Once body weight and bands or cables are mastered, dumbbells (DB) and kettlebells (KB) are the equipment of choice to externally load any functional training exercise. Because they allow you to load each hand and perform exercises on the right side and left side, they can address muscular imbalances easily and naturally. The ability to use heavy or light loads allows you to focus on any quality you desire, from heavy strength work to light endurance work and everything in between. Even asymmetrical or unilateral loading can be easily addressed by carrying the load only in one hand. Chapter 1 provided information on where to obtain the best dumbbell and kettlebell products for functional training.
Dumbbells and Kettlebells
DB or KB Squat
Details and Benefits
- This is a foundational exercise that develops the core and lower body.
- It's an excellent way to add intensity to the bodyweight double-leg squat without directly placing a load on the spine (as in the barbell squat).
- Many versions and carrying positions are available; the basic shoulder-carry variation is described here.
Starting Position
- Stand tall with feet facing forward and shoulder-width apart.
- Hold a dumbbell or kettlebell in each hand at shoulder-height (figure 4.39a).
- Use the neutral position (i.e., palms facing in) to hold the dumbbells or kettlebells.
Movement
- Keeping your core stiff and holding the dumbbells or kettlebells in place, squat down to the parallel position (figure 4.39b).
- Stand up to return to the starting position.
- Repeat the squatting motion.
DB or KB squat: (a) starting position; (b) squat.
KB Single-Arm Swing
Details and Benefits
- Natural progression from and complement to all deadlift and squat progressions
- Excellent exercise to develop the dynamic extension of the ankles, knees, and hips used in jumping
- Popular with all jumping athletes
Starting Position
- Hold the kettlebell in the right hand, with the arm straight in front of the body and palm facing the body.
- Hinge at the hips with a straight back and with knees slightly flexed and feet facing forward, shoulder-width apart (figure 4.40a).
Movement
- Quickly extend the entire body to propel the kettlebell up in a circular path until the kettlebell is about shoulder-height with the right arm extended in front of you (figure 4.40b).
- Allow the kettlebell to travel down the same path it took up. Decelerate at the bottom of the swing and repeat the extension movement.
- Repeat on both sides.
KB single-arm swing: (a) starting position; (b) swing kettlebell up.
DB or KB Lateral Reaching Lunge
Details and Benefits
- Natural progression from and complement to all single-leg progressions and the BP low-to-high chop
- Excellent exercise to develop rotational stability and flexibility of the external rotators of the hips as well as to strengthen the diagonal posterior musculature
- Especially good for unilateral glute activity and external hip rotators
- Uses minimal knee flexion, reducing wear and tear on the knees, while strengthening the hips and enhancing changes of direction; great progression for athletes who have knee issues
- Popular with athletes who need fast changes of direction (e.g., tennis and soccer players) as well as athletes who swing implements (e.g., batting, golfing)
Starting Position
- Stand tall with dumbbells or kettlebells in both hands (figure 4.44a).
- Arms are at the sides, palms facing in.
- Feet are hip-width apart.
Movement
- Take a big step to the left and land in a wide stance that is approximately double your shoulder-width.
- As your left foot lands, hinge your hips, allowing them to move back and flex.
- Flex your left knee, but minimize the flexion so your left shin is vertical and in line with the left ankle (figure 4.44b).
- Keeping your back straight, continue to hinge the hips and reach the dumbbells or kettlebells to each side of the left foot.
- Once you reach the bottom of the movement, push off the left foot, using your left hamstring and glute to extend the body and step back to the starting position.
- Repeat on the other side (figure 4.44c).
DB or KB lateral reaching lunge: (a) starting position; (b) lunge to the left and reach weights to foot; (c) lunge to the right and reach weights to foot.
Save
Learn more about Functional Training.
Training Variables
The two main training variables in periodization are volume and intensity. Volume can be expressed in total repetitions (sets × repetitions) or total tonnage (repetitions × weight lifted).
The two main training variables in periodization are volume and intensity. Volume can be expressed in total repetitions (sets × repetitions) or total tonnage (repetitions × weight lifted). We will use the most common expression: total repetitions. In the beginning stages of training, volume is high. This allows athletes to practice and to develop efficient movement. In addition, it gives the connective tissues time to remodel and become stronger. As the training progresses, volume drops to allow the second variable, intensity, to come into play.
Intensity refers to the load of an exercise and has an inverse relationship with volume. Although various factors can influence load, intensity usually involves the weight used, or the resistance the body moves against. At the beginning of training, when volume is high, intensity is low. The lighter loads allow for more repetitions and a greater volume of work during the initial stages of training. As the training progresses over weeks or months, the volume of work decreases while the intensity of training increases (see figure 6.1).
Periodization model.
Other important variables to consider are frequency and duration of training. However, these variables are also methods of expressing volume and manipulating intensity. For example, an athlete who needs a high volume may spread the work over more training sessions throughout the day, reducing the volume of work at each training session while increasing overall volume. This high frequency reduces the time for recovery, and thus the intensity must be significantly lower to avoid overtraining. Conversely, if higher training intensities are needed, the duration of the training session must be reduced to sustain the higher work and power output.
Learn more about Functional Training.
Integrating Functional Training Into Your Training Plan
Each sport-specific program in chapter 9 includes three types of workouts: a conditioning day, a strength day, and a power or power-endurance day. A beginning athlete should perform the conditioning day two or three times per week for two to four weeks and then move on to the strength program.
Each sport-specific program in chapter 9 includes three types of workouts: a conditioning day, a strength day, and a power or power-endurance day. A beginning athlete should perform the conditioning day two or three times per week for two to four weeks and then move on to the strength program. An athlete with at least a month of base training can start with the strength workout and perform it two or three times per week for two to four weeks before proceeding to the power program. An experienced and conditioned athlete with plenty of strength who is looking for power development can start with the power workout two or three times per week for two to four weeks and then proceed to the power-endurance program if needed. An experienced and conditioned athlete who is looking for power endurance can perform the power-endurance workouts two or three times per week for two to four weeks. Finally, some advanced athletes prefer to use an undulating method of training in which day 1 is a conditioning day, day 2 is a strength day, and day 3 is a power or power-endurance day. This undulating format can be performed for a longer period (2-3 months), and a reduced version of this program can be used for in-season training.
To tailor the intensity of the exercises in the following programs, use the tweaks previously discussed in this book. This means manipulating the range of motion, lever arm, speed, base, and external load to make the assigned number of repetitions and sets challenging. For example, if you are assigned a dumbbell reaching lunge for 4 to 6 repetitions during a strength phase, use enough load to make the 4 to 6 repetitions challenging. Likewise, if push-ups are assigned for 4 to 6 repetitions during a strength phase, slow the movement to a speed at which 4 to 6 repetitions become challenging.
You can also vary the load and the equipment used to provide that load. This means if a bodyweight lunge is too easy, you can load it with dumbbells, kettlebells, a medicine ball, or any other external free weight. Likewise, if you are assigned a dumbbell reaching lunge, you can load it with a medicine ball instead of dumbbells. The load is the load, and the body does not know what you are carrying in your hands. The intensity of the movement is what it is important. Make sure it's an intensity that allows you to complete the program as outlined.
A day of rest between workouts is recommended. However, don't worry if you have to work out two days in a row on occasion. As long as you don't make it a habit, your body will recover during subsequent normal weeks of training. That's one of the great things about functional training - it spreads the work over many muscle systems so it does not damage a targeted muscle the way bodybuilding does. This is how gymnasts, baseball players, wrestlers, and many other athletes can do the same thing every day without days off. Now, let's take a look at the functional training programs that will change the way you perform forever.
Grab-and-Go Protocols
The grab-and-go protocols are preprogrammed protocols that can be used as basic workouts to get a beginner started in foundational training (i.e., JV Program) or to kick-start the conditioning phase of an intermediate and even advanced training program (i.e., Varsity Program). Regardless of the grab-and-go program you chose, it will give you an idea of how to start programming functional training. Feel free to experiment with any combination of exercises in this book using the template you see in these simple programs.
JV Program
This general conditioning program (table 7.1) involves the eight bodyweight progressions and is perfect for the novice athlete who is starting an exercise program for the first time. It's also ideal for a young athlete (8-13 years old) who has never trained and is curious about improving athletic ability via strength and conditioning.
The Exercises
Single-leg CLA anterior reach. | Single-leg squat. | Bodyweight double-leg squat. |
Bodyweight alternating lunge. | Bodyweight push-up. |
Recline pull (row). | Rotation with pivot. | Rotation without pivot. |
The How
Save
Save
Save
Save
Save
Learn more about Functional Training.
Medicine Ball Single-Arm Push-Off
Details and Benefits: Intermediate to advanced push-up progression of the bodyweight push-up, plank, and single-arm eccentrics; great lead-in to any single-arm plank or push-up variation
Details and Benefits
- Intermediate to advanced push-up progression of the bodyweight push-up, plank, and single-arm eccentrics; great lead-in to any single-arm plank or push-up variation
- Develops pushing power and the diagonal anterior core musculature used by combative athletes and football players
Starting Position
- Stabilize the body in a plank position with the right hand on the floor and the arm extended. The left hand is on top of a medicine ball with the arm flexed (figure 5.7a).
- Make sure your shoulders are parallel to the ground at all times.
Movement
- Flex the elbows to perform a push-up on the right side of the ball, keeping the core tight, the body straight, and the shoulders parallel to the ground at all times (figure 5.7b).
- Once the left elbow has flexed to 90 degrees, push up until the extended right arm lifts off the ground and the left arm performs a lock-out on the ball in the three-point position (figure 5.7c).
- Lower your body using only the left hand until the right arm touches the ground and proceed to lower into the two-arm push-up.
- Repeat the single-arm push-off on the left arm for desired repetitions.
- Perform on both arms.
MB single-arm push-off: (a) starting position; (b) lower body to ground; (c) push up until right arm is off the ground and left arm is locked out.
Learn more about Functional Training.
Dumbbell and Kettlebells
Once body weight and bands or cables are mastered, dumbbells (DB) and kettlebells (KB) are the equipment of choice to externally load any functional training exercise. Because they allow you to load each hand and perform exercises on the right side and left side, they can address muscular imbalances easily and naturally.
Once body weight and bands or cables are mastered, dumbbells (DB) and kettlebells (KB) are the equipment of choice to externally load any functional training exercise. Because they allow you to load each hand and perform exercises on the right side and left side, they can address muscular imbalances easily and naturally. The ability to use heavy or light loads allows you to focus on any quality you desire, from heavy strength work to light endurance work and everything in between. Even asymmetrical or unilateral loading can be easily addressed by carrying the load only in one hand. Chapter 1 provided information on where to obtain the best dumbbell and kettlebell products for functional training.
Dumbbells and Kettlebells
DB or KB Squat
Details and Benefits
- This is a foundational exercise that develops the core and lower body.
- It's an excellent way to add intensity to the bodyweight double-leg squat without directly placing a load on the spine (as in the barbell squat).
- Many versions and carrying positions are available; the basic shoulder-carry variation is described here.
Starting Position
- Stand tall with feet facing forward and shoulder-width apart.
- Hold a dumbbell or kettlebell in each hand at shoulder-height (figure 4.39a).
- Use the neutral position (i.e., palms facing in) to hold the dumbbells or kettlebells.
Movement
- Keeping your core stiff and holding the dumbbells or kettlebells in place, squat down to the parallel position (figure 4.39b).
- Stand up to return to the starting position.
- Repeat the squatting motion.
DB or KB squat: (a) starting position; (b) squat.
KB Single-Arm Swing
Details and Benefits
- Natural progression from and complement to all deadlift and squat progressions
- Excellent exercise to develop the dynamic extension of the ankles, knees, and hips used in jumping
- Popular with all jumping athletes
Starting Position
- Hold the kettlebell in the right hand, with the arm straight in front of the body and palm facing the body.
- Hinge at the hips with a straight back and with knees slightly flexed and feet facing forward, shoulder-width apart (figure 4.40a).
Movement
- Quickly extend the entire body to propel the kettlebell up in a circular path until the kettlebell is about shoulder-height with the right arm extended in front of you (figure 4.40b).
- Allow the kettlebell to travel down the same path it took up. Decelerate at the bottom of the swing and repeat the extension movement.
- Repeat on both sides.
KB single-arm swing: (a) starting position; (b) swing kettlebell up.
DB or KB Lateral Reaching Lunge
Details and Benefits
- Natural progression from and complement to all single-leg progressions and the BP low-to-high chop
- Excellent exercise to develop rotational stability and flexibility of the external rotators of the hips as well as to strengthen the diagonal posterior musculature
- Especially good for unilateral glute activity and external hip rotators
- Uses minimal knee flexion, reducing wear and tear on the knees, while strengthening the hips and enhancing changes of direction; great progression for athletes who have knee issues
- Popular with athletes who need fast changes of direction (e.g., tennis and soccer players) as well as athletes who swing implements (e.g., batting, golfing)
Starting Position
- Stand tall with dumbbells or kettlebells in both hands (figure 4.44a).
- Arms are at the sides, palms facing in.
- Feet are hip-width apart.
Movement
- Take a big step to the left and land in a wide stance that is approximately double your shoulder-width.
- As your left foot lands, hinge your hips, allowing them to move back and flex.
- Flex your left knee, but minimize the flexion so your left shin is vertical and in line with the left ankle (figure 4.44b).
- Keeping your back straight, continue to hinge the hips and reach the dumbbells or kettlebells to each side of the left foot.
- Once you reach the bottom of the movement, push off the left foot, using your left hamstring and glute to extend the body and step back to the starting position.
- Repeat on the other side (figure 4.44c).
DB or KB lateral reaching lunge: (a) starting position; (b) lunge to the left and reach weights to foot; (c) lunge to the right and reach weights to foot.
Save
Learn more about Functional Training.
Training Variables
The two main training variables in periodization are volume and intensity. Volume can be expressed in total repetitions (sets × repetitions) or total tonnage (repetitions × weight lifted).
The two main training variables in periodization are volume and intensity. Volume can be expressed in total repetitions (sets × repetitions) or total tonnage (repetitions × weight lifted). We will use the most common expression: total repetitions. In the beginning stages of training, volume is high. This allows athletes to practice and to develop efficient movement. In addition, it gives the connective tissues time to remodel and become stronger. As the training progresses, volume drops to allow the second variable, intensity, to come into play.
Intensity refers to the load of an exercise and has an inverse relationship with volume. Although various factors can influence load, intensity usually involves the weight used, or the resistance the body moves against. At the beginning of training, when volume is high, intensity is low. The lighter loads allow for more repetitions and a greater volume of work during the initial stages of training. As the training progresses over weeks or months, the volume of work decreases while the intensity of training increases (see figure 6.1).
Periodization model.
Other important variables to consider are frequency and duration of training. However, these variables are also methods of expressing volume and manipulating intensity. For example, an athlete who needs a high volume may spread the work over more training sessions throughout the day, reducing the volume of work at each training session while increasing overall volume. This high frequency reduces the time for recovery, and thus the intensity must be significantly lower to avoid overtraining. Conversely, if higher training intensities are needed, the duration of the training session must be reduced to sustain the higher work and power output.
Learn more about Functional Training.
Integrating Functional Training Into Your Training Plan
Each sport-specific program in chapter 9 includes three types of workouts: a conditioning day, a strength day, and a power or power-endurance day. A beginning athlete should perform the conditioning day two or three times per week for two to four weeks and then move on to the strength program.
Each sport-specific program in chapter 9 includes three types of workouts: a conditioning day, a strength day, and a power or power-endurance day. A beginning athlete should perform the conditioning day two or three times per week for two to four weeks and then move on to the strength program. An athlete with at least a month of base training can start with the strength workout and perform it two or three times per week for two to four weeks before proceeding to the power program. An experienced and conditioned athlete with plenty of strength who is looking for power development can start with the power workout two or three times per week for two to four weeks and then proceed to the power-endurance program if needed. An experienced and conditioned athlete who is looking for power endurance can perform the power-endurance workouts two or three times per week for two to four weeks. Finally, some advanced athletes prefer to use an undulating method of training in which day 1 is a conditioning day, day 2 is a strength day, and day 3 is a power or power-endurance day. This undulating format can be performed for a longer period (2-3 months), and a reduced version of this program can be used for in-season training.
To tailor the intensity of the exercises in the following programs, use the tweaks previously discussed in this book. This means manipulating the range of motion, lever arm, speed, base, and external load to make the assigned number of repetitions and sets challenging. For example, if you are assigned a dumbbell reaching lunge for 4 to 6 repetitions during a strength phase, use enough load to make the 4 to 6 repetitions challenging. Likewise, if push-ups are assigned for 4 to 6 repetitions during a strength phase, slow the movement to a speed at which 4 to 6 repetitions become challenging.
You can also vary the load and the equipment used to provide that load. This means if a bodyweight lunge is too easy, you can load it with dumbbells, kettlebells, a medicine ball, or any other external free weight. Likewise, if you are assigned a dumbbell reaching lunge, you can load it with a medicine ball instead of dumbbells. The load is the load, and the body does not know what you are carrying in your hands. The intensity of the movement is what it is important. Make sure it's an intensity that allows you to complete the program as outlined.
A day of rest between workouts is recommended. However, don't worry if you have to work out two days in a row on occasion. As long as you don't make it a habit, your body will recover during subsequent normal weeks of training. That's one of the great things about functional training - it spreads the work over many muscle systems so it does not damage a targeted muscle the way bodybuilding does. This is how gymnasts, baseball players, wrestlers, and many other athletes can do the same thing every day without days off. Now, let's take a look at the functional training programs that will change the way you perform forever.
Grab-and-Go Protocols
The grab-and-go protocols are preprogrammed protocols that can be used as basic workouts to get a beginner started in foundational training (i.e., JV Program) or to kick-start the conditioning phase of an intermediate and even advanced training program (i.e., Varsity Program). Regardless of the grab-and-go program you chose, it will give you an idea of how to start programming functional training. Feel free to experiment with any combination of exercises in this book using the template you see in these simple programs.
JV Program
This general conditioning program (table 7.1) involves the eight bodyweight progressions and is perfect for the novice athlete who is starting an exercise program for the first time. It's also ideal for a young athlete (8-13 years old) who has never trained and is curious about improving athletic ability via strength and conditioning.
The Exercises
Single-leg CLA anterior reach. | Single-leg squat. | Bodyweight double-leg squat. |
Bodyweight alternating lunge. | Bodyweight push-up. |
Recline pull (row). | Rotation with pivot. | Rotation without pivot. |
The How
Save
Save
Save
Save
Save
Learn more about Functional Training.
Medicine Ball Single-Arm Push-Off
Details and Benefits: Intermediate to advanced push-up progression of the bodyweight push-up, plank, and single-arm eccentrics; great lead-in to any single-arm plank or push-up variation
Details and Benefits
- Intermediate to advanced push-up progression of the bodyweight push-up, plank, and single-arm eccentrics; great lead-in to any single-arm plank or push-up variation
- Develops pushing power and the diagonal anterior core musculature used by combative athletes and football players
Starting Position
- Stabilize the body in a plank position with the right hand on the floor and the arm extended. The left hand is on top of a medicine ball with the arm flexed (figure 5.7a).
- Make sure your shoulders are parallel to the ground at all times.
Movement
- Flex the elbows to perform a push-up on the right side of the ball, keeping the core tight, the body straight, and the shoulders parallel to the ground at all times (figure 5.7b).
- Once the left elbow has flexed to 90 degrees, push up until the extended right arm lifts off the ground and the left arm performs a lock-out on the ball in the three-point position (figure 5.7c).
- Lower your body using only the left hand until the right arm touches the ground and proceed to lower into the two-arm push-up.
- Repeat the single-arm push-off on the left arm for desired repetitions.
- Perform on both arms.
MB single-arm push-off: (a) starting position; (b) lower body to ground; (c) push up until right arm is off the ground and left arm is locked out.
Learn more about Functional Training.
Dumbbell and Kettlebells
Once body weight and bands or cables are mastered, dumbbells (DB) and kettlebells (KB) are the equipment of choice to externally load any functional training exercise. Because they allow you to load each hand and perform exercises on the right side and left side, they can address muscular imbalances easily and naturally.
Once body weight and bands or cables are mastered, dumbbells (DB) and kettlebells (KB) are the equipment of choice to externally load any functional training exercise. Because they allow you to load each hand and perform exercises on the right side and left side, they can address muscular imbalances easily and naturally. The ability to use heavy or light loads allows you to focus on any quality you desire, from heavy strength work to light endurance work and everything in between. Even asymmetrical or unilateral loading can be easily addressed by carrying the load only in one hand. Chapter 1 provided information on where to obtain the best dumbbell and kettlebell products for functional training.
Dumbbells and Kettlebells
DB or KB Squat
Details and Benefits
- This is a foundational exercise that develops the core and lower body.
- It's an excellent way to add intensity to the bodyweight double-leg squat without directly placing a load on the spine (as in the barbell squat).
- Many versions and carrying positions are available; the basic shoulder-carry variation is described here.
Starting Position
- Stand tall with feet facing forward and shoulder-width apart.
- Hold a dumbbell or kettlebell in each hand at shoulder-height (figure 4.39a).
- Use the neutral position (i.e., palms facing in) to hold the dumbbells or kettlebells.
Movement
- Keeping your core stiff and holding the dumbbells or kettlebells in place, squat down to the parallel position (figure 4.39b).
- Stand up to return to the starting position.
- Repeat the squatting motion.
DB or KB squat: (a) starting position; (b) squat.
KB Single-Arm Swing
Details and Benefits
- Natural progression from and complement to all deadlift and squat progressions
- Excellent exercise to develop the dynamic extension of the ankles, knees, and hips used in jumping
- Popular with all jumping athletes
Starting Position
- Hold the kettlebell in the right hand, with the arm straight in front of the body and palm facing the body.
- Hinge at the hips with a straight back and with knees slightly flexed and feet facing forward, shoulder-width apart (figure 4.40a).
Movement
- Quickly extend the entire body to propel the kettlebell up in a circular path until the kettlebell is about shoulder-height with the right arm extended in front of you (figure 4.40b).
- Allow the kettlebell to travel down the same path it took up. Decelerate at the bottom of the swing and repeat the extension movement.
- Repeat on both sides.
KB single-arm swing: (a) starting position; (b) swing kettlebell up.
DB or KB Lateral Reaching Lunge
Details and Benefits
- Natural progression from and complement to all single-leg progressions and the BP low-to-high chop
- Excellent exercise to develop rotational stability and flexibility of the external rotators of the hips as well as to strengthen the diagonal posterior musculature
- Especially good for unilateral glute activity and external hip rotators
- Uses minimal knee flexion, reducing wear and tear on the knees, while strengthening the hips and enhancing changes of direction; great progression for athletes who have knee issues
- Popular with athletes who need fast changes of direction (e.g., tennis and soccer players) as well as athletes who swing implements (e.g., batting, golfing)
Starting Position
- Stand tall with dumbbells or kettlebells in both hands (figure 4.44a).
- Arms are at the sides, palms facing in.
- Feet are hip-width apart.
Movement
- Take a big step to the left and land in a wide stance that is approximately double your shoulder-width.
- As your left foot lands, hinge your hips, allowing them to move back and flex.
- Flex your left knee, but minimize the flexion so your left shin is vertical and in line with the left ankle (figure 4.44b).
- Keeping your back straight, continue to hinge the hips and reach the dumbbells or kettlebells to each side of the left foot.
- Once you reach the bottom of the movement, push off the left foot, using your left hamstring and glute to extend the body and step back to the starting position.
- Repeat on the other side (figure 4.44c).
DB or KB lateral reaching lunge: (a) starting position; (b) lunge to the left and reach weights to foot; (c) lunge to the right and reach weights to foot.
Save
Learn more about Functional Training.
Training Variables
The two main training variables in periodization are volume and intensity. Volume can be expressed in total repetitions (sets × repetitions) or total tonnage (repetitions × weight lifted).
The two main training variables in periodization are volume and intensity. Volume can be expressed in total repetitions (sets × repetitions) or total tonnage (repetitions × weight lifted). We will use the most common expression: total repetitions. In the beginning stages of training, volume is high. This allows athletes to practice and to develop efficient movement. In addition, it gives the connective tissues time to remodel and become stronger. As the training progresses, volume drops to allow the second variable, intensity, to come into play.
Intensity refers to the load of an exercise and has an inverse relationship with volume. Although various factors can influence load, intensity usually involves the weight used, or the resistance the body moves against. At the beginning of training, when volume is high, intensity is low. The lighter loads allow for more repetitions and a greater volume of work during the initial stages of training. As the training progresses over weeks or months, the volume of work decreases while the intensity of training increases (see figure 6.1).
Periodization model.
Other important variables to consider are frequency and duration of training. However, these variables are also methods of expressing volume and manipulating intensity. For example, an athlete who needs a high volume may spread the work over more training sessions throughout the day, reducing the volume of work at each training session while increasing overall volume. This high frequency reduces the time for recovery, and thus the intensity must be significantly lower to avoid overtraining. Conversely, if higher training intensities are needed, the duration of the training session must be reduced to sustain the higher work and power output.
Learn more about Functional Training.
Integrating Functional Training Into Your Training Plan
Each sport-specific program in chapter 9 includes three types of workouts: a conditioning day, a strength day, and a power or power-endurance day. A beginning athlete should perform the conditioning day two or three times per week for two to four weeks and then move on to the strength program.
Each sport-specific program in chapter 9 includes three types of workouts: a conditioning day, a strength day, and a power or power-endurance day. A beginning athlete should perform the conditioning day two or three times per week for two to four weeks and then move on to the strength program. An athlete with at least a month of base training can start with the strength workout and perform it two or three times per week for two to four weeks before proceeding to the power program. An experienced and conditioned athlete with plenty of strength who is looking for power development can start with the power workout two or three times per week for two to four weeks and then proceed to the power-endurance program if needed. An experienced and conditioned athlete who is looking for power endurance can perform the power-endurance workouts two or three times per week for two to four weeks. Finally, some advanced athletes prefer to use an undulating method of training in which day 1 is a conditioning day, day 2 is a strength day, and day 3 is a power or power-endurance day. This undulating format can be performed for a longer period (2-3 months), and a reduced version of this program can be used for in-season training.
To tailor the intensity of the exercises in the following programs, use the tweaks previously discussed in this book. This means manipulating the range of motion, lever arm, speed, base, and external load to make the assigned number of repetitions and sets challenging. For example, if you are assigned a dumbbell reaching lunge for 4 to 6 repetitions during a strength phase, use enough load to make the 4 to 6 repetitions challenging. Likewise, if push-ups are assigned for 4 to 6 repetitions during a strength phase, slow the movement to a speed at which 4 to 6 repetitions become challenging.
You can also vary the load and the equipment used to provide that load. This means if a bodyweight lunge is too easy, you can load it with dumbbells, kettlebells, a medicine ball, or any other external free weight. Likewise, if you are assigned a dumbbell reaching lunge, you can load it with a medicine ball instead of dumbbells. The load is the load, and the body does not know what you are carrying in your hands. The intensity of the movement is what it is important. Make sure it's an intensity that allows you to complete the program as outlined.
A day of rest between workouts is recommended. However, don't worry if you have to work out two days in a row on occasion. As long as you don't make it a habit, your body will recover during subsequent normal weeks of training. That's one of the great things about functional training - it spreads the work over many muscle systems so it does not damage a targeted muscle the way bodybuilding does. This is how gymnasts, baseball players, wrestlers, and many other athletes can do the same thing every day without days off. Now, let's take a look at the functional training programs that will change the way you perform forever.
Grab-and-Go Protocols
The grab-and-go protocols are preprogrammed protocols that can be used as basic workouts to get a beginner started in foundational training (i.e., JV Program) or to kick-start the conditioning phase of an intermediate and even advanced training program (i.e., Varsity Program). Regardless of the grab-and-go program you chose, it will give you an idea of how to start programming functional training. Feel free to experiment with any combination of exercises in this book using the template you see in these simple programs.
JV Program
This general conditioning program (table 7.1) involves the eight bodyweight progressions and is perfect for the novice athlete who is starting an exercise program for the first time. It's also ideal for a young athlete (8-13 years old) who has never trained and is curious about improving athletic ability via strength and conditioning.
The Exercises
Single-leg CLA anterior reach. | Single-leg squat. | Bodyweight double-leg squat. |
Bodyweight alternating lunge. | Bodyweight push-up. |
Recline pull (row). | Rotation with pivot. | Rotation without pivot. |
The How
Save
Save
Save
Save
Save
Learn more about Functional Training.
Medicine Ball Single-Arm Push-Off
Details and Benefits: Intermediate to advanced push-up progression of the bodyweight push-up, plank, and single-arm eccentrics; great lead-in to any single-arm plank or push-up variation
Details and Benefits
- Intermediate to advanced push-up progression of the bodyweight push-up, plank, and single-arm eccentrics; great lead-in to any single-arm plank or push-up variation
- Develops pushing power and the diagonal anterior core musculature used by combative athletes and football players
Starting Position
- Stabilize the body in a plank position with the right hand on the floor and the arm extended. The left hand is on top of a medicine ball with the arm flexed (figure 5.7a).
- Make sure your shoulders are parallel to the ground at all times.
Movement
- Flex the elbows to perform a push-up on the right side of the ball, keeping the core tight, the body straight, and the shoulders parallel to the ground at all times (figure 5.7b).
- Once the left elbow has flexed to 90 degrees, push up until the extended right arm lifts off the ground and the left arm performs a lock-out on the ball in the three-point position (figure 5.7c).
- Lower your body using only the left hand until the right arm touches the ground and proceed to lower into the two-arm push-up.
- Repeat the single-arm push-off on the left arm for desired repetitions.
- Perform on both arms.
MB single-arm push-off: (a) starting position; (b) lower body to ground; (c) push up until right arm is off the ground and left arm is locked out.
Learn more about Functional Training.
Dumbbell and Kettlebells
Once body weight and bands or cables are mastered, dumbbells (DB) and kettlebells (KB) are the equipment of choice to externally load any functional training exercise. Because they allow you to load each hand and perform exercises on the right side and left side, they can address muscular imbalances easily and naturally.
Once body weight and bands or cables are mastered, dumbbells (DB) and kettlebells (KB) are the equipment of choice to externally load any functional training exercise. Because they allow you to load each hand and perform exercises on the right side and left side, they can address muscular imbalances easily and naturally. The ability to use heavy or light loads allows you to focus on any quality you desire, from heavy strength work to light endurance work and everything in between. Even asymmetrical or unilateral loading can be easily addressed by carrying the load only in one hand. Chapter 1 provided information on where to obtain the best dumbbell and kettlebell products for functional training.
Dumbbells and Kettlebells
DB or KB Squat
Details and Benefits
- This is a foundational exercise that develops the core and lower body.
- It's an excellent way to add intensity to the bodyweight double-leg squat without directly placing a load on the spine (as in the barbell squat).
- Many versions and carrying positions are available; the basic shoulder-carry variation is described here.
Starting Position
- Stand tall with feet facing forward and shoulder-width apart.
- Hold a dumbbell or kettlebell in each hand at shoulder-height (figure 4.39a).
- Use the neutral position (i.e., palms facing in) to hold the dumbbells or kettlebells.
Movement
- Keeping your core stiff and holding the dumbbells or kettlebells in place, squat down to the parallel position (figure 4.39b).
- Stand up to return to the starting position.
- Repeat the squatting motion.
DB or KB squat: (a) starting position; (b) squat.
KB Single-Arm Swing
Details and Benefits
- Natural progression from and complement to all deadlift and squat progressions
- Excellent exercise to develop the dynamic extension of the ankles, knees, and hips used in jumping
- Popular with all jumping athletes
Starting Position
- Hold the kettlebell in the right hand, with the arm straight in front of the body and palm facing the body.
- Hinge at the hips with a straight back and with knees slightly flexed and feet facing forward, shoulder-width apart (figure 4.40a).
Movement
- Quickly extend the entire body to propel the kettlebell up in a circular path until the kettlebell is about shoulder-height with the right arm extended in front of you (figure 4.40b).
- Allow the kettlebell to travel down the same path it took up. Decelerate at the bottom of the swing and repeat the extension movement.
- Repeat on both sides.
KB single-arm swing: (a) starting position; (b) swing kettlebell up.
DB or KB Lateral Reaching Lunge
Details and Benefits
- Natural progression from and complement to all single-leg progressions and the BP low-to-high chop
- Excellent exercise to develop rotational stability and flexibility of the external rotators of the hips as well as to strengthen the diagonal posterior musculature
- Especially good for unilateral glute activity and external hip rotators
- Uses minimal knee flexion, reducing wear and tear on the knees, while strengthening the hips and enhancing changes of direction; great progression for athletes who have knee issues
- Popular with athletes who need fast changes of direction (e.g., tennis and soccer players) as well as athletes who swing implements (e.g., batting, golfing)
Starting Position
- Stand tall with dumbbells or kettlebells in both hands (figure 4.44a).
- Arms are at the sides, palms facing in.
- Feet are hip-width apart.
Movement
- Take a big step to the left and land in a wide stance that is approximately double your shoulder-width.
- As your left foot lands, hinge your hips, allowing them to move back and flex.
- Flex your left knee, but minimize the flexion so your left shin is vertical and in line with the left ankle (figure 4.44b).
- Keeping your back straight, continue to hinge the hips and reach the dumbbells or kettlebells to each side of the left foot.
- Once you reach the bottom of the movement, push off the left foot, using your left hamstring and glute to extend the body and step back to the starting position.
- Repeat on the other side (figure 4.44c).
DB or KB lateral reaching lunge: (a) starting position; (b) lunge to the left and reach weights to foot; (c) lunge to the right and reach weights to foot.
Save
Learn more about Functional Training.
Training Variables
The two main training variables in periodization are volume and intensity. Volume can be expressed in total repetitions (sets × repetitions) or total tonnage (repetitions × weight lifted).
The two main training variables in periodization are volume and intensity. Volume can be expressed in total repetitions (sets × repetitions) or total tonnage (repetitions × weight lifted). We will use the most common expression: total repetitions. In the beginning stages of training, volume is high. This allows athletes to practice and to develop efficient movement. In addition, it gives the connective tissues time to remodel and become stronger. As the training progresses, volume drops to allow the second variable, intensity, to come into play.
Intensity refers to the load of an exercise and has an inverse relationship with volume. Although various factors can influence load, intensity usually involves the weight used, or the resistance the body moves against. At the beginning of training, when volume is high, intensity is low. The lighter loads allow for more repetitions and a greater volume of work during the initial stages of training. As the training progresses over weeks or months, the volume of work decreases while the intensity of training increases (see figure 6.1).
Periodization model.
Other important variables to consider are frequency and duration of training. However, these variables are also methods of expressing volume and manipulating intensity. For example, an athlete who needs a high volume may spread the work over more training sessions throughout the day, reducing the volume of work at each training session while increasing overall volume. This high frequency reduces the time for recovery, and thus the intensity must be significantly lower to avoid overtraining. Conversely, if higher training intensities are needed, the duration of the training session must be reduced to sustain the higher work and power output.
Learn more about Functional Training.
Integrating Functional Training Into Your Training Plan
Each sport-specific program in chapter 9 includes three types of workouts: a conditioning day, a strength day, and a power or power-endurance day. A beginning athlete should perform the conditioning day two or three times per week for two to four weeks and then move on to the strength program.
Each sport-specific program in chapter 9 includes three types of workouts: a conditioning day, a strength day, and a power or power-endurance day. A beginning athlete should perform the conditioning day two or three times per week for two to four weeks and then move on to the strength program. An athlete with at least a month of base training can start with the strength workout and perform it two or three times per week for two to four weeks before proceeding to the power program. An experienced and conditioned athlete with plenty of strength who is looking for power development can start with the power workout two or three times per week for two to four weeks and then proceed to the power-endurance program if needed. An experienced and conditioned athlete who is looking for power endurance can perform the power-endurance workouts two or three times per week for two to four weeks. Finally, some advanced athletes prefer to use an undulating method of training in which day 1 is a conditioning day, day 2 is a strength day, and day 3 is a power or power-endurance day. This undulating format can be performed for a longer period (2-3 months), and a reduced version of this program can be used for in-season training.
To tailor the intensity of the exercises in the following programs, use the tweaks previously discussed in this book. This means manipulating the range of motion, lever arm, speed, base, and external load to make the assigned number of repetitions and sets challenging. For example, if you are assigned a dumbbell reaching lunge for 4 to 6 repetitions during a strength phase, use enough load to make the 4 to 6 repetitions challenging. Likewise, if push-ups are assigned for 4 to 6 repetitions during a strength phase, slow the movement to a speed at which 4 to 6 repetitions become challenging.
You can also vary the load and the equipment used to provide that load. This means if a bodyweight lunge is too easy, you can load it with dumbbells, kettlebells, a medicine ball, or any other external free weight. Likewise, if you are assigned a dumbbell reaching lunge, you can load it with a medicine ball instead of dumbbells. The load is the load, and the body does not know what you are carrying in your hands. The intensity of the movement is what it is important. Make sure it's an intensity that allows you to complete the program as outlined.
A day of rest between workouts is recommended. However, don't worry if you have to work out two days in a row on occasion. As long as you don't make it a habit, your body will recover during subsequent normal weeks of training. That's one of the great things about functional training - it spreads the work over many muscle systems so it does not damage a targeted muscle the way bodybuilding does. This is how gymnasts, baseball players, wrestlers, and many other athletes can do the same thing every day without days off. Now, let's take a look at the functional training programs that will change the way you perform forever.
Grab-and-Go Protocols
The grab-and-go protocols are preprogrammed protocols that can be used as basic workouts to get a beginner started in foundational training (i.e., JV Program) or to kick-start the conditioning phase of an intermediate and even advanced training program (i.e., Varsity Program). Regardless of the grab-and-go program you chose, it will give you an idea of how to start programming functional training. Feel free to experiment with any combination of exercises in this book using the template you see in these simple programs.
JV Program
This general conditioning program (table 7.1) involves the eight bodyweight progressions and is perfect for the novice athlete who is starting an exercise program for the first time. It's also ideal for a young athlete (8-13 years old) who has never trained and is curious about improving athletic ability via strength and conditioning.
The Exercises
Single-leg CLA anterior reach. | Single-leg squat. | Bodyweight double-leg squat. |
Bodyweight alternating lunge. | Bodyweight push-up. |
Recline pull (row). | Rotation with pivot. | Rotation without pivot. |
The How
Save
Save
Save
Save
Save
Learn more about Functional Training.
Medicine Ball Single-Arm Push-Off
Details and Benefits: Intermediate to advanced push-up progression of the bodyweight push-up, plank, and single-arm eccentrics; great lead-in to any single-arm plank or push-up variation
Details and Benefits
- Intermediate to advanced push-up progression of the bodyweight push-up, plank, and single-arm eccentrics; great lead-in to any single-arm plank or push-up variation
- Develops pushing power and the diagonal anterior core musculature used by combative athletes and football players
Starting Position
- Stabilize the body in a plank position with the right hand on the floor and the arm extended. The left hand is on top of a medicine ball with the arm flexed (figure 5.7a).
- Make sure your shoulders are parallel to the ground at all times.
Movement
- Flex the elbows to perform a push-up on the right side of the ball, keeping the core tight, the body straight, and the shoulders parallel to the ground at all times (figure 5.7b).
- Once the left elbow has flexed to 90 degrees, push up until the extended right arm lifts off the ground and the left arm performs a lock-out on the ball in the three-point position (figure 5.7c).
- Lower your body using only the left hand until the right arm touches the ground and proceed to lower into the two-arm push-up.
- Repeat the single-arm push-off on the left arm for desired repetitions.
- Perform on both arms.
MB single-arm push-off: (a) starting position; (b) lower body to ground; (c) push up until right arm is off the ground and left arm is locked out.
Learn more about Functional Training.
Dumbbell and Kettlebells
Once body weight and bands or cables are mastered, dumbbells (DB) and kettlebells (KB) are the equipment of choice to externally load any functional training exercise. Because they allow you to load each hand and perform exercises on the right side and left side, they can address muscular imbalances easily and naturally.
Once body weight and bands or cables are mastered, dumbbells (DB) and kettlebells (KB) are the equipment of choice to externally load any functional training exercise. Because they allow you to load each hand and perform exercises on the right side and left side, they can address muscular imbalances easily and naturally. The ability to use heavy or light loads allows you to focus on any quality you desire, from heavy strength work to light endurance work and everything in between. Even asymmetrical or unilateral loading can be easily addressed by carrying the load only in one hand. Chapter 1 provided information on where to obtain the best dumbbell and kettlebell products for functional training.
Dumbbells and Kettlebells
DB or KB Squat
Details and Benefits
- This is a foundational exercise that develops the core and lower body.
- It's an excellent way to add intensity to the bodyweight double-leg squat without directly placing a load on the spine (as in the barbell squat).
- Many versions and carrying positions are available; the basic shoulder-carry variation is described here.
Starting Position
- Stand tall with feet facing forward and shoulder-width apart.
- Hold a dumbbell or kettlebell in each hand at shoulder-height (figure 4.39a).
- Use the neutral position (i.e., palms facing in) to hold the dumbbells or kettlebells.
Movement
- Keeping your core stiff and holding the dumbbells or kettlebells in place, squat down to the parallel position (figure 4.39b).
- Stand up to return to the starting position.
- Repeat the squatting motion.
DB or KB squat: (a) starting position; (b) squat.
KB Single-Arm Swing
Details and Benefits
- Natural progression from and complement to all deadlift and squat progressions
- Excellent exercise to develop the dynamic extension of the ankles, knees, and hips used in jumping
- Popular with all jumping athletes
Starting Position
- Hold the kettlebell in the right hand, with the arm straight in front of the body and palm facing the body.
- Hinge at the hips with a straight back and with knees slightly flexed and feet facing forward, shoulder-width apart (figure 4.40a).
Movement
- Quickly extend the entire body to propel the kettlebell up in a circular path until the kettlebell is about shoulder-height with the right arm extended in front of you (figure 4.40b).
- Allow the kettlebell to travel down the same path it took up. Decelerate at the bottom of the swing and repeat the extension movement.
- Repeat on both sides.
KB single-arm swing: (a) starting position; (b) swing kettlebell up.
DB or KB Lateral Reaching Lunge
Details and Benefits
- Natural progression from and complement to all single-leg progressions and the BP low-to-high chop
- Excellent exercise to develop rotational stability and flexibility of the external rotators of the hips as well as to strengthen the diagonal posterior musculature
- Especially good for unilateral glute activity and external hip rotators
- Uses minimal knee flexion, reducing wear and tear on the knees, while strengthening the hips and enhancing changes of direction; great progression for athletes who have knee issues
- Popular with athletes who need fast changes of direction (e.g., tennis and soccer players) as well as athletes who swing implements (e.g., batting, golfing)
Starting Position
- Stand tall with dumbbells or kettlebells in both hands (figure 4.44a).
- Arms are at the sides, palms facing in.
- Feet are hip-width apart.
Movement
- Take a big step to the left and land in a wide stance that is approximately double your shoulder-width.
- As your left foot lands, hinge your hips, allowing them to move back and flex.
- Flex your left knee, but minimize the flexion so your left shin is vertical and in line with the left ankle (figure 4.44b).
- Keeping your back straight, continue to hinge the hips and reach the dumbbells or kettlebells to each side of the left foot.
- Once you reach the bottom of the movement, push off the left foot, using your left hamstring and glute to extend the body and step back to the starting position.
- Repeat on the other side (figure 4.44c).
DB or KB lateral reaching lunge: (a) starting position; (b) lunge to the left and reach weights to foot; (c) lunge to the right and reach weights to foot.
Save
Learn more about Functional Training.
Training Variables
The two main training variables in periodization are volume and intensity. Volume can be expressed in total repetitions (sets × repetitions) or total tonnage (repetitions × weight lifted).
The two main training variables in periodization are volume and intensity. Volume can be expressed in total repetitions (sets × repetitions) or total tonnage (repetitions × weight lifted). We will use the most common expression: total repetitions. In the beginning stages of training, volume is high. This allows athletes to practice and to develop efficient movement. In addition, it gives the connective tissues time to remodel and become stronger. As the training progresses, volume drops to allow the second variable, intensity, to come into play.
Intensity refers to the load of an exercise and has an inverse relationship with volume. Although various factors can influence load, intensity usually involves the weight used, or the resistance the body moves against. At the beginning of training, when volume is high, intensity is low. The lighter loads allow for more repetitions and a greater volume of work during the initial stages of training. As the training progresses over weeks or months, the volume of work decreases while the intensity of training increases (see figure 6.1).
Periodization model.
Other important variables to consider are frequency and duration of training. However, these variables are also methods of expressing volume and manipulating intensity. For example, an athlete who needs a high volume may spread the work over more training sessions throughout the day, reducing the volume of work at each training session while increasing overall volume. This high frequency reduces the time for recovery, and thus the intensity must be significantly lower to avoid overtraining. Conversely, if higher training intensities are needed, the duration of the training session must be reduced to sustain the higher work and power output.
Learn more about Functional Training.
Integrating Functional Training Into Your Training Plan
Each sport-specific program in chapter 9 includes three types of workouts: a conditioning day, a strength day, and a power or power-endurance day. A beginning athlete should perform the conditioning day two or three times per week for two to four weeks and then move on to the strength program.
Each sport-specific program in chapter 9 includes three types of workouts: a conditioning day, a strength day, and a power or power-endurance day. A beginning athlete should perform the conditioning day two or three times per week for two to four weeks and then move on to the strength program. An athlete with at least a month of base training can start with the strength workout and perform it two or three times per week for two to four weeks before proceeding to the power program. An experienced and conditioned athlete with plenty of strength who is looking for power development can start with the power workout two or three times per week for two to four weeks and then proceed to the power-endurance program if needed. An experienced and conditioned athlete who is looking for power endurance can perform the power-endurance workouts two or three times per week for two to four weeks. Finally, some advanced athletes prefer to use an undulating method of training in which day 1 is a conditioning day, day 2 is a strength day, and day 3 is a power or power-endurance day. This undulating format can be performed for a longer period (2-3 months), and a reduced version of this program can be used for in-season training.
To tailor the intensity of the exercises in the following programs, use the tweaks previously discussed in this book. This means manipulating the range of motion, lever arm, speed, base, and external load to make the assigned number of repetitions and sets challenging. For example, if you are assigned a dumbbell reaching lunge for 4 to 6 repetitions during a strength phase, use enough load to make the 4 to 6 repetitions challenging. Likewise, if push-ups are assigned for 4 to 6 repetitions during a strength phase, slow the movement to a speed at which 4 to 6 repetitions become challenging.
You can also vary the load and the equipment used to provide that load. This means if a bodyweight lunge is too easy, you can load it with dumbbells, kettlebells, a medicine ball, or any other external free weight. Likewise, if you are assigned a dumbbell reaching lunge, you can load it with a medicine ball instead of dumbbells. The load is the load, and the body does not know what you are carrying in your hands. The intensity of the movement is what it is important. Make sure it's an intensity that allows you to complete the program as outlined.
A day of rest between workouts is recommended. However, don't worry if you have to work out two days in a row on occasion. As long as you don't make it a habit, your body will recover during subsequent normal weeks of training. That's one of the great things about functional training - it spreads the work over many muscle systems so it does not damage a targeted muscle the way bodybuilding does. This is how gymnasts, baseball players, wrestlers, and many other athletes can do the same thing every day without days off. Now, let's take a look at the functional training programs that will change the way you perform forever.
Grab-and-Go Protocols
The grab-and-go protocols are preprogrammed protocols that can be used as basic workouts to get a beginner started in foundational training (i.e., JV Program) or to kick-start the conditioning phase of an intermediate and even advanced training program (i.e., Varsity Program). Regardless of the grab-and-go program you chose, it will give you an idea of how to start programming functional training. Feel free to experiment with any combination of exercises in this book using the template you see in these simple programs.
JV Program
This general conditioning program (table 7.1) involves the eight bodyweight progressions and is perfect for the novice athlete who is starting an exercise program for the first time. It's also ideal for a young athlete (8-13 years old) who has never trained and is curious about improving athletic ability via strength and conditioning.
The Exercises
Single-leg CLA anterior reach. | Single-leg squat. | Bodyweight double-leg squat. |
Bodyweight alternating lunge. | Bodyweight push-up. |
Recline pull (row). | Rotation with pivot. | Rotation without pivot. |
The How
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Save
Save
Save
Save
Learn more about Functional Training.
Medicine Ball Single-Arm Push-Off
Details and Benefits: Intermediate to advanced push-up progression of the bodyweight push-up, plank, and single-arm eccentrics; great lead-in to any single-arm plank or push-up variation
Details and Benefits
- Intermediate to advanced push-up progression of the bodyweight push-up, plank, and single-arm eccentrics; great lead-in to any single-arm plank or push-up variation
- Develops pushing power and the diagonal anterior core musculature used by combative athletes and football players
Starting Position
- Stabilize the body in a plank position with the right hand on the floor and the arm extended. The left hand is on top of a medicine ball with the arm flexed (figure 5.7a).
- Make sure your shoulders are parallel to the ground at all times.
Movement
- Flex the elbows to perform a push-up on the right side of the ball, keeping the core tight, the body straight, and the shoulders parallel to the ground at all times (figure 5.7b).
- Once the left elbow has flexed to 90 degrees, push up until the extended right arm lifts off the ground and the left arm performs a lock-out on the ball in the three-point position (figure 5.7c).
- Lower your body using only the left hand until the right arm touches the ground and proceed to lower into the two-arm push-up.
- Repeat the single-arm push-off on the left arm for desired repetitions.
- Perform on both arms.
MB single-arm push-off: (a) starting position; (b) lower body to ground; (c) push up until right arm is off the ground and left arm is locked out.
Learn more about Functional Training.
Dumbbell and Kettlebells
Once body weight and bands or cables are mastered, dumbbells (DB) and kettlebells (KB) are the equipment of choice to externally load any functional training exercise. Because they allow you to load each hand and perform exercises on the right side and left side, they can address muscular imbalances easily and naturally.
Once body weight and bands or cables are mastered, dumbbells (DB) and kettlebells (KB) are the equipment of choice to externally load any functional training exercise. Because they allow you to load each hand and perform exercises on the right side and left side, they can address muscular imbalances easily and naturally. The ability to use heavy or light loads allows you to focus on any quality you desire, from heavy strength work to light endurance work and everything in between. Even asymmetrical or unilateral loading can be easily addressed by carrying the load only in one hand. Chapter 1 provided information on where to obtain the best dumbbell and kettlebell products for functional training.
Dumbbells and Kettlebells
DB or KB Squat
Details and Benefits
- This is a foundational exercise that develops the core and lower body.
- It's an excellent way to add intensity to the bodyweight double-leg squat without directly placing a load on the spine (as in the barbell squat).
- Many versions and carrying positions are available; the basic shoulder-carry variation is described here.
Starting Position
- Stand tall with feet facing forward and shoulder-width apart.
- Hold a dumbbell or kettlebell in each hand at shoulder-height (figure 4.39a).
- Use the neutral position (i.e., palms facing in) to hold the dumbbells or kettlebells.
Movement
- Keeping your core stiff and holding the dumbbells or kettlebells in place, squat down to the parallel position (figure 4.39b).
- Stand up to return to the starting position.
- Repeat the squatting motion.
DB or KB squat: (a) starting position; (b) squat.
KB Single-Arm Swing
Details and Benefits
- Natural progression from and complement to all deadlift and squat progressions
- Excellent exercise to develop the dynamic extension of the ankles, knees, and hips used in jumping
- Popular with all jumping athletes
Starting Position
- Hold the kettlebell in the right hand, with the arm straight in front of the body and palm facing the body.
- Hinge at the hips with a straight back and with knees slightly flexed and feet facing forward, shoulder-width apart (figure 4.40a).
Movement
- Quickly extend the entire body to propel the kettlebell up in a circular path until the kettlebell is about shoulder-height with the right arm extended in front of you (figure 4.40b).
- Allow the kettlebell to travel down the same path it took up. Decelerate at the bottom of the swing and repeat the extension movement.
- Repeat on both sides.
KB single-arm swing: (a) starting position; (b) swing kettlebell up.
DB or KB Lateral Reaching Lunge
Details and Benefits
- Natural progression from and complement to all single-leg progressions and the BP low-to-high chop
- Excellent exercise to develop rotational stability and flexibility of the external rotators of the hips as well as to strengthen the diagonal posterior musculature
- Especially good for unilateral glute activity and external hip rotators
- Uses minimal knee flexion, reducing wear and tear on the knees, while strengthening the hips and enhancing changes of direction; great progression for athletes who have knee issues
- Popular with athletes who need fast changes of direction (e.g., tennis and soccer players) as well as athletes who swing implements (e.g., batting, golfing)
Starting Position
- Stand tall with dumbbells or kettlebells in both hands (figure 4.44a).
- Arms are at the sides, palms facing in.
- Feet are hip-width apart.
Movement
- Take a big step to the left and land in a wide stance that is approximately double your shoulder-width.
- As your left foot lands, hinge your hips, allowing them to move back and flex.
- Flex your left knee, but minimize the flexion so your left shin is vertical and in line with the left ankle (figure 4.44b).
- Keeping your back straight, continue to hinge the hips and reach the dumbbells or kettlebells to each side of the left foot.
- Once you reach the bottom of the movement, push off the left foot, using your left hamstring and glute to extend the body and step back to the starting position.
- Repeat on the other side (figure 4.44c).
DB or KB lateral reaching lunge: (a) starting position; (b) lunge to the left and reach weights to foot; (c) lunge to the right and reach weights to foot.
Save
Learn more about Functional Training.
Training Variables
The two main training variables in periodization are volume and intensity. Volume can be expressed in total repetitions (sets × repetitions) or total tonnage (repetitions × weight lifted).
The two main training variables in periodization are volume and intensity. Volume can be expressed in total repetitions (sets × repetitions) or total tonnage (repetitions × weight lifted). We will use the most common expression: total repetitions. In the beginning stages of training, volume is high. This allows athletes to practice and to develop efficient movement. In addition, it gives the connective tissues time to remodel and become stronger. As the training progresses, volume drops to allow the second variable, intensity, to come into play.
Intensity refers to the load of an exercise and has an inverse relationship with volume. Although various factors can influence load, intensity usually involves the weight used, or the resistance the body moves against. At the beginning of training, when volume is high, intensity is low. The lighter loads allow for more repetitions and a greater volume of work during the initial stages of training. As the training progresses over weeks or months, the volume of work decreases while the intensity of training increases (see figure 6.1).
Periodization model.
Other important variables to consider are frequency and duration of training. However, these variables are also methods of expressing volume and manipulating intensity. For example, an athlete who needs a high volume may spread the work over more training sessions throughout the day, reducing the volume of work at each training session while increasing overall volume. This high frequency reduces the time for recovery, and thus the intensity must be significantly lower to avoid overtraining. Conversely, if higher training intensities are needed, the duration of the training session must be reduced to sustain the higher work and power output.
Learn more about Functional Training.
Integrating Functional Training Into Your Training Plan
Each sport-specific program in chapter 9 includes three types of workouts: a conditioning day, a strength day, and a power or power-endurance day. A beginning athlete should perform the conditioning day two or three times per week for two to four weeks and then move on to the strength program.
Each sport-specific program in chapter 9 includes three types of workouts: a conditioning day, a strength day, and a power or power-endurance day. A beginning athlete should perform the conditioning day two or three times per week for two to four weeks and then move on to the strength program. An athlete with at least a month of base training can start with the strength workout and perform it two or three times per week for two to four weeks before proceeding to the power program. An experienced and conditioned athlete with plenty of strength who is looking for power development can start with the power workout two or three times per week for two to four weeks and then proceed to the power-endurance program if needed. An experienced and conditioned athlete who is looking for power endurance can perform the power-endurance workouts two or three times per week for two to four weeks. Finally, some advanced athletes prefer to use an undulating method of training in which day 1 is a conditioning day, day 2 is a strength day, and day 3 is a power or power-endurance day. This undulating format can be performed for a longer period (2-3 months), and a reduced version of this program can be used for in-season training.
To tailor the intensity of the exercises in the following programs, use the tweaks previously discussed in this book. This means manipulating the range of motion, lever arm, speed, base, and external load to make the assigned number of repetitions and sets challenging. For example, if you are assigned a dumbbell reaching lunge for 4 to 6 repetitions during a strength phase, use enough load to make the 4 to 6 repetitions challenging. Likewise, if push-ups are assigned for 4 to 6 repetitions during a strength phase, slow the movement to a speed at which 4 to 6 repetitions become challenging.
You can also vary the load and the equipment used to provide that load. This means if a bodyweight lunge is too easy, you can load it with dumbbells, kettlebells, a medicine ball, or any other external free weight. Likewise, if you are assigned a dumbbell reaching lunge, you can load it with a medicine ball instead of dumbbells. The load is the load, and the body does not know what you are carrying in your hands. The intensity of the movement is what it is important. Make sure it's an intensity that allows you to complete the program as outlined.
A day of rest between workouts is recommended. However, don't worry if you have to work out two days in a row on occasion. As long as you don't make it a habit, your body will recover during subsequent normal weeks of training. That's one of the great things about functional training - it spreads the work over many muscle systems so it does not damage a targeted muscle the way bodybuilding does. This is how gymnasts, baseball players, wrestlers, and many other athletes can do the same thing every day without days off. Now, let's take a look at the functional training programs that will change the way you perform forever.
Grab-and-Go Protocols
The grab-and-go protocols are preprogrammed protocols that can be used as basic workouts to get a beginner started in foundational training (i.e., JV Program) or to kick-start the conditioning phase of an intermediate and even advanced training program (i.e., Varsity Program). Regardless of the grab-and-go program you chose, it will give you an idea of how to start programming functional training. Feel free to experiment with any combination of exercises in this book using the template you see in these simple programs.
JV Program
This general conditioning program (table 7.1) involves the eight bodyweight progressions and is perfect for the novice athlete who is starting an exercise program for the first time. It's also ideal for a young athlete (8-13 years old) who has never trained and is curious about improving athletic ability via strength and conditioning.
The Exercises
Single-leg CLA anterior reach. | Single-leg squat. | Bodyweight double-leg squat. |
Bodyweight alternating lunge. | Bodyweight push-up. |
Recline pull (row). | Rotation with pivot. | Rotation without pivot. |
The How
Save
Save
Save
Save
Save
Learn more about Functional Training.
Medicine Ball Single-Arm Push-Off
Details and Benefits: Intermediate to advanced push-up progression of the bodyweight push-up, plank, and single-arm eccentrics; great lead-in to any single-arm plank or push-up variation
Details and Benefits
- Intermediate to advanced push-up progression of the bodyweight push-up, plank, and single-arm eccentrics; great lead-in to any single-arm plank or push-up variation
- Develops pushing power and the diagonal anterior core musculature used by combative athletes and football players
Starting Position
- Stabilize the body in a plank position with the right hand on the floor and the arm extended. The left hand is on top of a medicine ball with the arm flexed (figure 5.7a).
- Make sure your shoulders are parallel to the ground at all times.
Movement
- Flex the elbows to perform a push-up on the right side of the ball, keeping the core tight, the body straight, and the shoulders parallel to the ground at all times (figure 5.7b).
- Once the left elbow has flexed to 90 degrees, push up until the extended right arm lifts off the ground and the left arm performs a lock-out on the ball in the three-point position (figure 5.7c).
- Lower your body using only the left hand until the right arm touches the ground and proceed to lower into the two-arm push-up.
- Repeat the single-arm push-off on the left arm for desired repetitions.
- Perform on both arms.
MB single-arm push-off: (a) starting position; (b) lower body to ground; (c) push up until right arm is off the ground and left arm is locked out.
Learn more about Functional Training.
Dumbbell and Kettlebells
Once body weight and bands or cables are mastered, dumbbells (DB) and kettlebells (KB) are the equipment of choice to externally load any functional training exercise. Because they allow you to load each hand and perform exercises on the right side and left side, they can address muscular imbalances easily and naturally.
Once body weight and bands or cables are mastered, dumbbells (DB) and kettlebells (KB) are the equipment of choice to externally load any functional training exercise. Because they allow you to load each hand and perform exercises on the right side and left side, they can address muscular imbalances easily and naturally. The ability to use heavy or light loads allows you to focus on any quality you desire, from heavy strength work to light endurance work and everything in between. Even asymmetrical or unilateral loading can be easily addressed by carrying the load only in one hand. Chapter 1 provided information on where to obtain the best dumbbell and kettlebell products for functional training.
Dumbbells and Kettlebells
DB or KB Squat
Details and Benefits
- This is a foundational exercise that develops the core and lower body.
- It's an excellent way to add intensity to the bodyweight double-leg squat without directly placing a load on the spine (as in the barbell squat).
- Many versions and carrying positions are available; the basic shoulder-carry variation is described here.
Starting Position
- Stand tall with feet facing forward and shoulder-width apart.
- Hold a dumbbell or kettlebell in each hand at shoulder-height (figure 4.39a).
- Use the neutral position (i.e., palms facing in) to hold the dumbbells or kettlebells.
Movement
- Keeping your core stiff and holding the dumbbells or kettlebells in place, squat down to the parallel position (figure 4.39b).
- Stand up to return to the starting position.
- Repeat the squatting motion.
DB or KB squat: (a) starting position; (b) squat.
KB Single-Arm Swing
Details and Benefits
- Natural progression from and complement to all deadlift and squat progressions
- Excellent exercise to develop the dynamic extension of the ankles, knees, and hips used in jumping
- Popular with all jumping athletes
Starting Position
- Hold the kettlebell in the right hand, with the arm straight in front of the body and palm facing the body.
- Hinge at the hips with a straight back and with knees slightly flexed and feet facing forward, shoulder-width apart (figure 4.40a).
Movement
- Quickly extend the entire body to propel the kettlebell up in a circular path until the kettlebell is about shoulder-height with the right arm extended in front of you (figure 4.40b).
- Allow the kettlebell to travel down the same path it took up. Decelerate at the bottom of the swing and repeat the extension movement.
- Repeat on both sides.
KB single-arm swing: (a) starting position; (b) swing kettlebell up.
DB or KB Lateral Reaching Lunge
Details and Benefits
- Natural progression from and complement to all single-leg progressions and the BP low-to-high chop
- Excellent exercise to develop rotational stability and flexibility of the external rotators of the hips as well as to strengthen the diagonal posterior musculature
- Especially good for unilateral glute activity and external hip rotators
- Uses minimal knee flexion, reducing wear and tear on the knees, while strengthening the hips and enhancing changes of direction; great progression for athletes who have knee issues
- Popular with athletes who need fast changes of direction (e.g., tennis and soccer players) as well as athletes who swing implements (e.g., batting, golfing)
Starting Position
- Stand tall with dumbbells or kettlebells in both hands (figure 4.44a).
- Arms are at the sides, palms facing in.
- Feet are hip-width apart.
Movement
- Take a big step to the left and land in a wide stance that is approximately double your shoulder-width.
- As your left foot lands, hinge your hips, allowing them to move back and flex.
- Flex your left knee, but minimize the flexion so your left shin is vertical and in line with the left ankle (figure 4.44b).
- Keeping your back straight, continue to hinge the hips and reach the dumbbells or kettlebells to each side of the left foot.
- Once you reach the bottom of the movement, push off the left foot, using your left hamstring and glute to extend the body and step back to the starting position.
- Repeat on the other side (figure 4.44c).
DB or KB lateral reaching lunge: (a) starting position; (b) lunge to the left and reach weights to foot; (c) lunge to the right and reach weights to foot.
Save
Learn more about Functional Training.
Training Variables
The two main training variables in periodization are volume and intensity. Volume can be expressed in total repetitions (sets × repetitions) or total tonnage (repetitions × weight lifted).
The two main training variables in periodization are volume and intensity. Volume can be expressed in total repetitions (sets × repetitions) or total tonnage (repetitions × weight lifted). We will use the most common expression: total repetitions. In the beginning stages of training, volume is high. This allows athletes to practice and to develop efficient movement. In addition, it gives the connective tissues time to remodel and become stronger. As the training progresses, volume drops to allow the second variable, intensity, to come into play.
Intensity refers to the load of an exercise and has an inverse relationship with volume. Although various factors can influence load, intensity usually involves the weight used, or the resistance the body moves against. At the beginning of training, when volume is high, intensity is low. The lighter loads allow for more repetitions and a greater volume of work during the initial stages of training. As the training progresses over weeks or months, the volume of work decreases while the intensity of training increases (see figure 6.1).
Periodization model.
Other important variables to consider are frequency and duration of training. However, these variables are also methods of expressing volume and manipulating intensity. For example, an athlete who needs a high volume may spread the work over more training sessions throughout the day, reducing the volume of work at each training session while increasing overall volume. This high frequency reduces the time for recovery, and thus the intensity must be significantly lower to avoid overtraining. Conversely, if higher training intensities are needed, the duration of the training session must be reduced to sustain the higher work and power output.
Learn more about Functional Training.
Integrating Functional Training Into Your Training Plan
Each sport-specific program in chapter 9 includes three types of workouts: a conditioning day, a strength day, and a power or power-endurance day. A beginning athlete should perform the conditioning day two or three times per week for two to four weeks and then move on to the strength program.
Each sport-specific program in chapter 9 includes three types of workouts: a conditioning day, a strength day, and a power or power-endurance day. A beginning athlete should perform the conditioning day two or three times per week for two to four weeks and then move on to the strength program. An athlete with at least a month of base training can start with the strength workout and perform it two or three times per week for two to four weeks before proceeding to the power program. An experienced and conditioned athlete with plenty of strength who is looking for power development can start with the power workout two or three times per week for two to four weeks and then proceed to the power-endurance program if needed. An experienced and conditioned athlete who is looking for power endurance can perform the power-endurance workouts two or three times per week for two to four weeks. Finally, some advanced athletes prefer to use an undulating method of training in which day 1 is a conditioning day, day 2 is a strength day, and day 3 is a power or power-endurance day. This undulating format can be performed for a longer period (2-3 months), and a reduced version of this program can be used for in-season training.
To tailor the intensity of the exercises in the following programs, use the tweaks previously discussed in this book. This means manipulating the range of motion, lever arm, speed, base, and external load to make the assigned number of repetitions and sets challenging. For example, if you are assigned a dumbbell reaching lunge for 4 to 6 repetitions during a strength phase, use enough load to make the 4 to 6 repetitions challenging. Likewise, if push-ups are assigned for 4 to 6 repetitions during a strength phase, slow the movement to a speed at which 4 to 6 repetitions become challenging.
You can also vary the load and the equipment used to provide that load. This means if a bodyweight lunge is too easy, you can load it with dumbbells, kettlebells, a medicine ball, or any other external free weight. Likewise, if you are assigned a dumbbell reaching lunge, you can load it with a medicine ball instead of dumbbells. The load is the load, and the body does not know what you are carrying in your hands. The intensity of the movement is what it is important. Make sure it's an intensity that allows you to complete the program as outlined.
A day of rest between workouts is recommended. However, don't worry if you have to work out two days in a row on occasion. As long as you don't make it a habit, your body will recover during subsequent normal weeks of training. That's one of the great things about functional training - it spreads the work over many muscle systems so it does not damage a targeted muscle the way bodybuilding does. This is how gymnasts, baseball players, wrestlers, and many other athletes can do the same thing every day without days off. Now, let's take a look at the functional training programs that will change the way you perform forever.
Grab-and-Go Protocols
The grab-and-go protocols are preprogrammed protocols that can be used as basic workouts to get a beginner started in foundational training (i.e., JV Program) or to kick-start the conditioning phase of an intermediate and even advanced training program (i.e., Varsity Program). Regardless of the grab-and-go program you chose, it will give you an idea of how to start programming functional training. Feel free to experiment with any combination of exercises in this book using the template you see in these simple programs.
JV Program
This general conditioning program (table 7.1) involves the eight bodyweight progressions and is perfect for the novice athlete who is starting an exercise program for the first time. It's also ideal for a young athlete (8-13 years old) who has never trained and is curious about improving athletic ability via strength and conditioning.
The Exercises
Single-leg CLA anterior reach. | Single-leg squat. | Bodyweight double-leg squat. |
Bodyweight alternating lunge. | Bodyweight push-up. |
Recline pull (row). | Rotation with pivot. | Rotation without pivot. |
The How
Save
Save
Save
Save
Save
Learn more about Functional Training.
Medicine Ball Single-Arm Push-Off
Details and Benefits: Intermediate to advanced push-up progression of the bodyweight push-up, plank, and single-arm eccentrics; great lead-in to any single-arm plank or push-up variation
Details and Benefits
- Intermediate to advanced push-up progression of the bodyweight push-up, plank, and single-arm eccentrics; great lead-in to any single-arm plank or push-up variation
- Develops pushing power and the diagonal anterior core musculature used by combative athletes and football players
Starting Position
- Stabilize the body in a plank position with the right hand on the floor and the arm extended. The left hand is on top of a medicine ball with the arm flexed (figure 5.7a).
- Make sure your shoulders are parallel to the ground at all times.
Movement
- Flex the elbows to perform a push-up on the right side of the ball, keeping the core tight, the body straight, and the shoulders parallel to the ground at all times (figure 5.7b).
- Once the left elbow has flexed to 90 degrees, push up until the extended right arm lifts off the ground and the left arm performs a lock-out on the ball in the three-point position (figure 5.7c).
- Lower your body using only the left hand until the right arm touches the ground and proceed to lower into the two-arm push-up.
- Repeat the single-arm push-off on the left arm for desired repetitions.
- Perform on both arms.
MB single-arm push-off: (a) starting position; (b) lower body to ground; (c) push up until right arm is off the ground and left arm is locked out.
Learn more about Functional Training.