Mechanics of Lifting - Ebook

Mechanics of Lifting - Ebook

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Kettlebell Lifting Level 1 - EBook

Functional Training - Ebook

In stock
Functional Training Ebook - 47 pages


As a trainer in the fitness industry, you have many other trainers competing for clients, jobs and positions. You also have a responsibility to those that you train that you provide the best possible service, and clients and athletes you work with expect you to help them not only achieve their individual goals but to do so in a safe manner.

This Iron Edge Functional Training workshop will provide you with extensive knowledge of functional training concepts, raising you above the competition in terms of training meth- ods and the research background behind them. Having knowledge of functional training is one thing, but being able to fully understand it, explain it and then be able to safely pre- scribe and modify training based on it's methods.




Functional Training involves training skills and motor patterns
that relate closely to common human movement, with the aim
to improve the ability to complete such movements. Basically, it involves training the body in the way that it was designed to move. It’s underpinning philosophy is derived from performing everyday movements, that have been a staple of human behavior for hundreds of years. Squatting, lifting, pushing, pulling and rotational move- ments performed with feet on the ground comprise the majority of functional training movements.


It’s popularity has grown immensely in recent years and stems primarily from athletic conditioning in the sporting world, where ath- letes train their bodies specifically to their sport in order to improve performance. However its application is still in the infancy stages in some quarters, with people wrongly applying the term ‘Functional Training’ to their training programs5. Fundamentally, functional training should stress the body in methods and movements that
are realistic, practical and purposeful to the individual. Therefore
the concept of functional training revolves around the training of MOVEMENTS, not MUSCLES, and could equally be referred to as ‘performance training’.


Linking the human body to move in a synergistic fashion engages more muscles, is more demanding on the neuromuscular system and allows for muscle co-ordination, as opposed to splitting the body into separate units and training them individually6. Integrating move- ment in this whole-body manner is another foundation of functional training, shifting away from the bodybuilding ideals of training mus- cles in isolation.

The focus of functional training not only involves training the body to move more effectively and in a sequenced manner, whether in daily activities or in a sporting sense, but also to reduce injury risk through creating a unified neuromuscular system.

where segments work in smooth association with one another.
A functional training program is often not focused on getting bigger biceps or a 6-pack, but improving the ability of the body to move effectively and in harmony to improve performance. The focus is on building strength in particular areas throughout movements that will assist the individual once they leave the gym.

Functional Training is organised and systematic in its training methods, designed to better prepare an individual or athlete for the physiological demands of their situation. Aspects and principles of functional training should be present and practiced throughout all training programs, and will be explained throughout the manual. If you are not incorporating functional training methods in your current training programs, you may be creating a detrimental scenario for yourself and your clients in terms of injury and functionality.

This manual will outline training particular movements involving action over a number of joints in a number of different planes of motion, aiming to develop fluidity in motion instead of developing great skill in one particular exercise. For example, having a strong, functional lower body means a client should be able to demonstrate strength over many lower-body movements. The inverse of this

may be a client who has trained for years on the leg press machine and has the ability to press heavy loads, but once they are asked to perform a squat they are not only not able to replicate similar loads, but have an unstable core and cannot achieve sufficient depth. Therefore whilst they are highly skilled in the leg press and able to perform well, their strength is not functional as it does not translate to other movement.

The overriding notion of functional training is the inter-relationship of muscles and joints, and how they are not limited to one function or movement. Muscles can act as a stabiliser, a prime mover, a synergist muscle or an antagonist, whilst acting around a joint in different situations. Functional training aims to train in this manner, improving the ability of the neuromuscular system to perform a wide range of movements and skills that will ultimately assist in the performance of tasks6, 7.

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