Functional confusion?

So what is the best way to train?

- pilates?
- strongman training?
- stretching?
- spinning?
- functional training?

Is there something wrong with the question?

I guess we can mostly blame ourselves as professionals in the field for the fact that confusion over which "training style" is the best, is evident at the moment.

The whole premise of calling functional training a style of training is misleading, I think. We have started to define functional training based on the exercise equipment that we use instead of focusing on the the whole concept of function. "If you use a bosu or a medicine ball or a resistance band it is definitely functional, right?" I am not sure if it is that simple.

"Functional" is not defined by the equipment or by the exercise - it is more or less defined by its effectiveness in enhancing human movement. It may be enhancing everyday life, improving sport performance or correcting poor movement patterns. All of that can be "functional" regardless of which equipment you use.

I have a question that I am pondering myself. Maybe you already have an answer to this...?

If an exercise is very effective in terms of the goal it is designed to reach, is it safe to call it "functional?"

In other words, If I know the goal of my client and I choose an approach that will be very effective getting him/her there....have I already fulfilled the requirements of "functional training?"

What do you think?

So, what if my client's goal is to grow his left biceps as big as possible? A very specific and admirable goal indeed....I can definitely design a program that is pretty effective in terms of his goal (or hers...) but will it enhance human movement as a whole?

(a stupid example. Sorry, it is Monday.)

Then on the other hand, it could be defined as training for human movement - training for this goal does require movement after all.

What if I train a powerlifter that focuses on bench press? Is bench press as an exercise functional for him (or her, I apologize for the discrimination in my examples, let's call this guy Mike from now on to avoid more confusion..) If bench press is functional for Mike, is it functional for everyone?

What if the bench press enhances the bench press but causes limitations within other dimensions of human movement? What if Mike's gait gets distorted or the mobility of his upper back decreases as a result of bench press? Is it functional now?

What if Mike performs a lot of exercises that also enhance his proprioception, balance, mobility and stability to compliment his bench press?

Or what about Linda whose work consists of squeezing a phone between her shoulder and head while typing an email seated on an office chair that is set too low for her?

What would her functional training program look like?
________

How can we examine this "mystery" of function and functional training?

Could we use some "functional filters" to get closer to an answer?

My thought process today is that in order for an exercise to be functional is has to go through three "functional filters."

Functional filter no.1: "Function is determined by the structure of the human being."

Functional filter no.2: "Function refers to an objective of the training, not the method."

Functional filter no.3: "Function is defined by the needs and characteristics of each individual."

Hmmmmm.....I start to find loopholes in my theory already as I am writing.....

Would these filters even work?

Or would we need them in the first place?

What is the function of this blog entry anyway?

How did I get so confused?

....Anything for a headache, anyone?

Tommi

PS: If confusion is the first step to knowledge, I must be a genius. Larry Leisner

Your Strategy - Saturation or Optimization?

Which one of these following strategies do you think is utilized more in modern coaching and conditioning?

1. Saturation

This is just a term that I use to describe the way of training that is, intended to prepare the athlete for the game/race/competition so that nothing that the athlete will face during the competition will exceed what the athlete has gone through in his/her training.

In other words, especially in terms of volume, the athlete trains so much that a single race or a series of races will not be a problem what it comes to the level of traditional conditioning.

In my opinion, saturation strategy is used particularly by endurance athletes that want to make sure that they have enough miles behind them on the road or in the pool before the competition.

The off-season is usually the time when this kind of training takes place the most.

2. Optimization

This is not the best term here as it easily suggests that this is the only correct strategy because of the word "optimization". Who wouldn't use the most "optimal strategy"? Well, that is not the thing, I just haven't come up with a better term yet.

Optimization refers to a way of preparing for the race or races that aims to a least possible amount or volume of training and conditioning in order to reach the desired goals.

Again, a better explanation could be that the athlete tries to train as little as possible in order to get to a desired level of fitness for a specific race or season. It might still be a lot of overall volume but not a single "wasted" mile or minute.

This is where the word "optimization" comes in. Every minute and hour would have to be optimized in training to get to the same (or better) level than the athletes who "saturate" themselves.

_____________________

Is there a point to this discussion? Does any athlete use just either or of these strategies? What are the pros and cons of these different ways to prepare for a "battle"?

Saturation-strategy is probably safer in terms of consistent level of fitness and conditioning throughout then season. However, the high volume of training always poses a threat to recovery and thus is potentially more injury-prone approach. Saturation can take the athletes that can tolerate a lot of volume to a high level, but can at the same time drop out promising athletes whose adaptational ability is different.

This brings up an interesting question. Are endurance sports on top level only for those who can handle a lot of volume in training or could someone with less ability to recover do well with a different strategy?

Or is there a point in athletes life where saturation phase has lasted for a decade or two and now a different strategy would work better?

What about reaching the full potential of an athlete? I could be wrong but my guess is that by using saturation strategy solely athlete's potential can never be fully reached...not that it ever will completely, but at least in terms of realistic potential.

If we look at the optimization strategy, we find some holes in this theory as well. It is possibly much more uncertain approach in reaching the goals...a lot of things could go wrong. Not training enough could obviously ruin the whole season.

This approach would also require a lot of skill, eye and experience from the coach and the athlete to be able to successfully put the plan in action and stick to it.

Great thing about optimization would be the time allocated for the adaptations to take place, just as long as there would be something to adapt to. Without sufficient training stimulation there is obviously no adaptation.

With optimization, small everyday tweaks and tools such as active warm-ups, recovery strategies, heart rate monitoring etc. would become essential.

So which strategy is better?

I don't believe there is an answer to that question. It all depends on the individual, right? What a boring answer, huh? How about a combination of both? That is what I am using for my athletes now...enough volume but not a single mile trained without a clear goal and adaptation in mind for those miles...so no "wasted" miles.

I am fascinated by the training methods by one of the all-time best runners ever, a 9-time olympic winner Paavo Nurmi (1897-1973).

He trained volume like a maniac but also included advanced recovery and optimization staregies in his training. He walked and hiked a LOT and measured his level of fitness with 400 m sprints.

He performed active warm-ups and flexibility programs on his own and planned his training like a war general.

There is a lot to learn from the mentors of the past.

Tommi

PS: Too many people confine their exercise to jumping to conclusions, running up bills, stretching the truth, bending over backward, lying down on the job, sidestepping responsibility and pushing their luck. Author Unknown

VALMENTAJA-magazine

LIIKKUVUUDEN LIIKEKEHITTELYITÄ, osa 2

Lonkan koukistajat ja etureidet
(Hip Extension/mobility progression)

Thanks!

Tommi

Suomen Valmentajat -lehti

Liikkuvuuden liikekehittelyitä, osa 2

Moi valmentajat!

Lonkankoukistajien ja etureiden kireyden videodemo päivitetään tässä blogiin 13.12. mennessä.

Kotimaan seminaarimatkan pitkittyminen ja Valmentaja-lehden aikainen ilmestyminen aiheutti kahden päivän myöhästymisen videon päivittämisessä.

Tule takaisin blogiin 13. päivä, kiitos kärsivällisyydestä.

Tommi Paavola
Discover Movement

Everyone is an athlete!

Now here is a question of the day...

Who is an athlete?


Is it only those whose physical abilities by genetics and by training exceed everyone else's?

Is it someone who engages in competitive sports regularly?

Do you have to practice a certain number of hours per week to be an athlete?

Do you have to be young and strong to be an athlete?

Do you have to be athletic to be an athlete?

I have met people that are not athletes but they are more athletic than any athlete I have met?

I have met a LOT OF athletes that are not athletic judged by their movement skills.

----------------------------------

In my opinion, training for athleticism = training for function = training for life

What is athleticism?

I think athleticism has a lot to do with movement skills such as flexibility, balance, speed, power, strength, stability and coordination.

Doesn't everyone need these elements to perform their tasks in life safely and effectively?

Competitive athletes require more of lot of these elements in order to be successful than an ordinary joe but he should still "train" all these areas as well.

I think every person no matter what age, should incorporate power, coordination and balance in their exercise regimen.

My favorite exercise for an 80-year old woman that I used to train, was a medicine ball throw. (...and NO, that is not the reason she is not working with me anymore..haha)

POWER!

Yep, a little less intensity and resistance than an olympic hammer thrower would use but the same concept.

You know what? The engine is the same for all of us - the same principles and movement concepts apply to all of us - just the parts might be different.

My everyday non-athlete clients have taught me more about athletic conditioning and performance enhancement than I ever would have thought.

One more question to wrap up:

Is this true or false? An athlete = a healthy mind in a healthy body

Tommi

PS: America believes in education: the average professor earns more money in a year than a professional athlete earns in a whole week. Evan Esar

Are your feet stupid?

This is an article that was published last year in our Outdoor Blog. I think this time of the year is perfect for a reprint.

SO, Are Your Feet Stupid?

On the way to your work, how many times will your foot step on something soft, uneven or otherwise challenging?


Not too often, right? R2D2 from Star Wars could navigate around with his tiny wheels without a problem.


We live in a world of flat and even surfaces where proprioceptive and sophisticated movements do not exist.


According to the S.A.I.D. principle (Specific Adaptation to Imposed Demand), the body adapts to whatever stimulus it is exposed to.


So if your ground connection is completely urbanized , the outcome is a physiologically illiterate foot and ankle that is not functioning at its full capacity. As a result, your only direct contact with the earth happens through a moronic bodypart, who can’t translate the laws of human movement for the rest of the body.


In other words, unchallenging stimulation has turned off the high tech features of the ankle complex and as a result, the rest of the body will suffer.


When your foot hits the ground, your whole body responds. If the function of the ankle is limited, the function of the rest of the body is limited.


When the foot hits the ground, there is a chain reaction that occurs throughout the rest of the body. When the foot and ankle complex are functioning at is best, this reaction is smooth and efficient.


If the foot and ankle are performing at a sub-par level, it is like you feet are speaking another language to the rest of your body.


So now, when your “office feet” are thrown into the proprioceptive jungle of an exciting hiking trail, they will feel like the first time on ice skates. Their coordination, balance, reaction speed and overall performance just can not keep up to the demands of the elements..


Uneven terrain, such as trails, grass, or sand will provide the physiological nourishment that your movement machinery craves. Such environments will restore the optimal capability to your foot and ankle, and thus, to the rest of your body.


Your foot is designed to operate on various surfaces and will be the happiest when it can fulfill its purpose.


So think about your daily life and ask yourself this question: what is your daily step ratio on flat surface versus uneven terrain?


Tommi


PS: And stop wearing shoes in your own house, what is the matter with you? Provide your feet the free movement and activation whenever you can. Barefoot is better!


PS2: A slip of the foot you may soon recover, but a slip of the tongue you may never get over. Benjamin Franklin

3D Workouts

3D as in three dimensional....

What is a 3D workout?

3D workout will challenge you in all three planes of movement - an indication of true function specific to life.

But all three movement dimensions is not all to a 3D workout.

3D workout will touch you in a lot of other ways as well. It will not only challenge your body but it will also charge you with energy, stimulate your mind, cause you joy or lift up your spirit.

What?

That is right, how else can you elicit a true lifestyle change through movement if it does not touch you in all different levels.

Why is personal training such a huge industry?

Because it is PERSONAL, it is just as much about the relationship than it is about the exercise. People want and need relationships, some one to talk to, some one to laugh with and some one to help and care about them.

Wouldn't you?

Hey, I am passionate about science and exercise and physiology and all the other good science stuff.

But if I don't get the whole idea of 3D, I will not be able to deliver, neither the information, nor the transformation.

How do I create an atmosphere where TRUE transformation can take place?

If you want to widen your perspective, please check out what Gary Gray and David Tiberio are doing at Gray Institute.

Now talk about intelligent fellows...

Tommi

PS: First comes thought; then organization of that thought, into ideas and plans; then transformation of those plans into reality. The beginning, as you will observe, is in your imagination. Napoleon Hill