Principles Of Functional Training

Does your training really help you achieve your goals?

- Resh Marhatta

Functional training is a popular buzzword in the fitness industry these days, but adding a BOSLJ or stability ball to an exercise does not make it inherently functional. Functional training is purposeful training. This progressive style of training was pioneered by physiotherapist Gary Gray. Known as the Father of Function, Gray was the first to outline the fundamentals of what it means to train in congruence with how the body functions, hence the term functional training. Gray lists the following concepts as his Litmus Test for Function.

1. Three-Dimensionality

We live and play in a three dimensional world: therefore, our training should also be done using all three planes of motion: frontal (side to side), sagittal (forward and backward), arid transverse (rotation). Do not train only in the sagittal plane.

2. Isolated vs. Integrated

A functional system trains the body as a whole. It moves away from the isolated body-part systern used in bodybuilding, where we might train chest and triceps together. Instead, it stresses complex movement patterns over single-joint actions.

3. Gravity Orientation

Like it or not, we are always fighting the effects of gravity. We need to be aware of our position in relation to gravity, and our training positions should also mirror the position of the desired activity. If our sport involves a standing position, then we should train standing up. The more complex a movement pattern or skill, the more important proper gravitational orientation becomes.

4. Body Weight/Free Weight vs. External Load