Introduction

Functional training is a style of training that incorporates movement patterns and exercises that replicate movements, positions and actions we use in everyday life to allow us to be strong, fit and healthy. 

There are a huge number of physical and mental benefits from regular exercise in general but specifically functional training can help:

• Improved everyday function 

• Greater Core strength vs regular training 

• Increased Flexibility and Mobility 

• Injury Prevention 

• Time efficient workouts 

• Increased Calorie burn

Functional training is becoming more and more popular. Back in the 80s and 90s the only method of training in a gym was around bodybuilding and looking at pictures of Arnold Schwarzenegger. Today, people aren’t solely focused on looking their best. They also want to be able to move well and freely without pain, be strong and fit at the same time and enjoy variety in their training. Functional training allows for all of these things, hence the popularity.

Understanding Functional Training

The core principles of functional training are:

• Develop full body strength using compound (multi-joint) movements.

• Develop aerobic capacity and cardiovascular endurance alongside strength training.

• Move through full ranges and different planes of motion to improve mobility, flexibility and strength.

• Use a variety of exercises and pieces of equipment to challenge the body.

A typical day of non functional training might look like this:

Lower Body (Day 1):

• Leg Press 

• Split Squat 

• Hamstring Curl 

• Leg Extension 

• Calf Rais

• No Cardio

A day on a functional training programme however may look like this:

Functional Training Day:

Strength:

• Back Squat 

• KB Press

• Pull Up 

• DB Walking Lunge

Conditioning:

• 10min AMRAP 

• 500m Bike 

• 15 KB Swings

• 10 Burpees

Training Principles and Techniques

The Functional movement patterns include:

• Squat 

• Hinge 

• Push 

• Pull 

• Lunge 

• Carry 

• Core 

In a functional training programme all of these elements would be incorporated and progressed over a period of time to develop full body strength, conditioning and endurance whilst being able to move well through life.

Progressive overload is a fundamental principle in fitness that refers to the gradual increase in the intensity, resistance, or volume of exercise over time. The concept is based on the idea that for the body to adapt and make positive changes (such as increased strength, muscle size, or endurance), the stress placed on it must be gradually and systematically increased.

In simpler terms, progressive overload involves making your workouts more challenging as your body becomes accustomed to the current level of exercise. 

This progression can be achieved in various ways, depending on your fitness goals and the type of exercise you're performing:

• Increasing Resistance: This is common in strength training. You can gradually lift heavier weights or use resistance bands to increase the load on your muscles.

• Adding Repetitions: For exercises like bodyweight exercises, callisthenics, or endurance training, you can add more repetitions to gradually increase the workload.

• Adjusting Sets: Increasing the number of sets you perform can contribute to progressive overload. This adds more overall volume to your workout.

• Reducing or Increasing Rest Time: Shortening or increasing the rest intervals between sets can make your workouts more challenging depending on which scenario you are training in. This can be applied to both strength training and conditioning

• Changing Exercise Variables: Modifying exercise variables such as tempo, range of motion, or incorporating different variations of an exercise can introduce new challenges and stimulate further adaptation.

The principle of progressive overload is crucial for preventing plateaus and ensuring continued improvements in strength, endurance, or other fitness components. If you keep doing the same exercises with the same resistance for an extended period, your body may adapt to the stress, and your progress may stagnate.

Functional Training Programmes

As mentioned above, a well written functional training programme will incorporate the 7 functional movement patterns alongside conditioning sessions (aerobic capacity). 

The Marchon Train programme is exactly that.

Not only is the Train programme the perfect blend of strength, functional training and aerobic conditioning, but it is also the perfect introduction to skill based exercises found in functional fitness. This functional training programme is heavily influenced around our key compound movements, epitomising our move well, get strong and increase capacity core principles. 

Conclusion

Functional training is a new and ever popular method of training that allows people to develop strength, muscle and fitness all at the same time whilst also being able to move well through life and training. Functional training is underpinned by the 7 functional movement patterns, using a variety of planes of motion with the inclusion of aerobic conditioning. 

Following a well balanced functional training programme will allow you to achieve all of the benefits listed above. 

Why not join a community of like minded individuals looking to train better, through a life without limits. 

Join the Train programme… You won’t regret it! 

If you’re also into bodybuilding, be sure to also check out our functional bodybuilding programme, Gain.