The difference between functional and traditional strength training
And the problem with functional training
Finding a balance in your workout can be tough. How can we strike a balance and make the most of our workouts?
As we contrast these exercises today you may become aware of a pattern. The 2 major elements of training are:
Weight (load, tension, force)
Range of Motion (movement, position)
By changing these two pieces of the puzzle we change the exercise. The spectrum goes from high weight on one side to high range of motion on the other side. What’s the correct balance?
(In the conclusion I will explain the main problem with functional training)
Point 1: Having a smaller movement would allow for a higher weight. Which may be good to target a specific area.
Point 2: A larger movement would (initially at least) require a lighter weight and be beneficial for exercising a larger area of the body all at once.
I would argue that the best exercise combine these two elements to challenge the capacities in training. Meaning, find your unique strengths and train starting from there.
Good training has an easy entry point that allows for the most progress to be made. Couch to 5k is a perfect example of this. It’s not Couch to Mt.Everest.
Having said that I will show you some traditional strength training exercises and then contrast them with a functional training exercise.
PUSH-UP (Traditional Strength Training)
Targets: Arms, Chest, Back, Core
The push-up may be the most classic, strength exercise, but what are the elements? The movement is not huge, it’s very simple in fact, and the weight or load is a neutral bodyweight with no added tension.
Here the tension is being created from within the body and not from an outside source like a dumbbell.
How can we make the push-up more functional training?
Simply by increasing the range of motion by adding the yoga blocks we begin to change the function of the classic push-up.
BLOCKED, NEGATIVE PUSH-UPs (Functional training)
Now the exact same targets are challenged, except they must now create the same tension through a larger range of motion.
This increased range of motion can be very beneficial to the joints they work. Meaning, because the shoulders in the second one can more with strength through a larger degree of movement they are considered healthier because of the increase in the options they have.
BENCH PRESS (Strength Training)
Targets: Chest, Shoulders, Triceps
The Bench press is a great strength training exercise. The biggest upside is that you can add as much weight as you want and the movement is simple and small.
So the benefits are less about movement and more about being able to put more load and tension into the targets of this movement.
How do we make this more functional?
TWIST AND PRESS (Functional Training)
Here we lower the weight and increase the range of motion the arm must travel. By twisting the hips and legs away the shoulder pressing naturally moves back in relation to the chest and has further to move.
This is why we lower the weight. Lowering the weight means less tension, but we are targeting more areas of the body to work than the traditional bench press.
While we only press with one arm (leaving the other to rest) we add in more chest and shoulder range of motion as well as spinal movement.
Though you may sacrifice the amount of weight you can move, training asymmetrically many other benefits.
TRADITIONAL STRENGTH TRAINING - SQUAT
Target: Quads, Hamstrings, Glutes, Core and Back
The squat is like the bench in that we can add a LOT of weight onto it. However, it is different in that it involves moving a larger group of joints than the bench press does. So more weight and more movement. The squat is king for a reason.
How do we make it functional?
By adding a slant board and a kettlebell to one arm we are altering the forces of the movement. This also means we have to lower the load at first, but ultimately we will try to build it up.
The slant board puts the feet in a new starting position that usually takes the strain off of the knees and allows the legs to really do the work.
The offset kettlebell will challenge an upright torso, core and back to remain stable over the movement of the legs.
Again, lowering the weight and altering the forces of the movement even though this is a squat it now has different functions than the traditional.
IN CONCLUSION - WHAT’S THE PURPOSE?
With traditional strength training exercises the purpose is clear: GET STRONG. But when it comes to functional training the purpose seems to become harder to pin down. Obviously, we are trying to increase range of motion but which range of motion? Which movement?
There are such a large variety of functional movements that people often do not notice they are making any progress. The only way to really improve with functional training is to be consistently adding more weight to the movements.
So the ultimately goal would be to make functional training almost look like traditional strength training in that you are constantly adding weight, load and tension to the movement.
Ultimately, we want to add more weight AND more movement. This process often starts with small weight, or bodyweight and then naturally progresses to more weight and more movement.
As a chiropractor, this is how we structure our rehab programs. Easy entry point and then progression. Check out our SHOP in which have a number of programs to help you progress in the comfort of your own home, today. I highly recommend you start with SERIES 1: Rebuild your low back