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Functional Training. Overview. B egan in the world of physiotherapy Used today to improve athletic performance One of the most misunderstood training practices Training revolves around the seven primal movement systems. Seven Primal Movement Patterns. Squat Lunge Push Pull Bend Twist
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Overview • Began in the world of physiotherapy • Used today to improve athletic performance • One of the most misunderstood training practices • Training revolves around the seven primal movement systems
Seven Primal Movement Patterns • Squat • Lunge • Push • Pull • Bend • Twist • Gait
Squat • Develops lower body strength and explosiveness • Improves core stability • Develops lower body flexibility
Lunge • Builds leg strength • Helps improve speed • Improves Core stability • Trains balance • Develops lower body flexibility
Push • Improves upper body strength • Develops explosiveness for sport movements such as throwing or blocking
Pull • Helps develop upper body strength • Improves core stability • Used for in many everyday activities such as raking leaves and
Bend • Improves lower body power and explosiveness • Develops lower body flexibility • Used whenever you pick up an object
Twist • Develops upper body flexibility • Improves core strength and stability • Helps with injury prevention
Gait • Improves running efficacy • Improves speed • Develops good movement habits • Reduces unnecessary stress on joints
Training • Functional training includes: • Weight training • Speed training • Flexibility and stability training • Skill work • conditioning
Equipment • Examples of equipment that is used for functional training. • Barbell • Sled • Boxes • Medicine balls • Sand bag
Exercises • Examples of functional training exercises: • Squat • Pull up • Push up • Dead lift • Overhead press
Outside the weight room • Functional training includes more than just weights • Flexibility, balance, and speed are important in overall athleticism • Outdoors is the ideal place to train running mechanics and conditioning
Misconceptions about Functional Training • Every exercise has to be done on an exercise ball • Extreme balance must be added to every exercise • The only pieces of equipment used are kettle bells, exercise balls, balance boards, and medicine balls • Heavy weights cannot be used
Grey Cook (FMS) • Ranking and grading system • Benefits • Examples of movements: • Kettle bell swing • TGU (Turkish Get Up) • Deadlift assisted with cable bar
Conclusion • Improves all physical areas of athleticism • Primal movements are the basis of training • Outdoors is an ideal setting for various forms of training • Functional movement can be used to find weaknesses in movement patterns • Improves your ability to move freely without hitches