Defining Functional Training

http://www.ihpfit.com/functional-training-advanced.html

A great explanation of "Functional Training."

Some key excerpts:

At first glance, functional biomechanics and academic anatomy do not always coincide.  For example, in an anatomy class you are taught that the quadriceps extend (i.e. straighten) the knee and the hamstrings flex (i.e. bend) the knee.  Therefore, every time we look at a movement where the knee is being extending, we think the quadriceps is doing it.  Conversely, every time we see the knee flexing during a movement, we think it is the result of the work of the hamstrings. What they forgot to tell us in the anatomy class is that the quadriceps extend the knee and the hamstrings bend it only when the foot in hanging in mid air; not planted on the ground. 

.... Then, as Gary Gray, PT says, “when the foot hits the ground, everything changes".

Without getting into a complex biomechanical analysis of running, let us look at basic quadriceps and hamstring function during forward locomotion (i.e. walking, stair climbing, or running).  The quadriceps’ primary role in running is to decelerate the leg’s collapse (i.e. the system’s pronation) during the plant phase, stabilize and accelerate propulsion (i.e. the system’s supination), and decelerate hip extension at the end of propulsion. The hamstrings decelerate hip flexion and knee extension during the swing phase, and stabilize and accelerate propulsion.

This oversimplification does not accurately depict all of the tri-planar rotational, stabilization and counterbalancing components involved in locomotion.  Nor, does it represent the complexity and importance of the entire kinetic chain, and its loading and unloading mechanisms (referred to in functional terminology as “pronation and “supination” of a system).  However, it does illustrate the shortcomings of an exclusive single joint approach, as a means of enhancing an integrated movement. 

.... Now, with better appreciation for the functional nature of locomotion, would you select a leg curl to condition or rehabilitate the hamstrings, or a leg extension to condition or rehabilitate an ACL?  I hope not!  If these exercises were functional and effective, hamstring and ACL injuries would not exist.  Most athlete performs leg extensions and leg curls.  Yet, athletic training rooms across the country are plagued by these injuries!   You can isolate all you want, but if you do not soon integrate the move into its functional pattern, you will cause faulty neural recruitment that could actually lead to an injury.

FT revolves around two very basic principles.  The first is the “kinetic chain”, which simply illustrates that the body never moves a single joint in isolation.  Rather, the kinetic chain is a series of joints working synergistically through multiple planes....  The second main principle of FT describes the physical world it deals with gravity, ground reaction forces and momentum. 

Functional training must:
1)    Be specific, or mimic, the target activity.  This includes all of the appropriate joints, as well as the speed and amplitude of movements.  The principle of specificity dictates that you “train like you play/live”.  
2)    Not be restricted or supported by external means.  No machines or artificially stabilized positions.  If you are going to isolate and support for the sake of improving isolated strength (“your means”), integrate it ASAP and regularly into its functional/integrated role (“your end”).
3)    Eventually integrate a significant amount of controlled chaos into the training.  Sports, and life in general, are chaotic and unstable in nature.  The more chaos an individual rehearses, the better they will react under unrehearsed-play conditions. 
4)    Deal with multi-joint, multi-planar movements.  In real life, especially sports, movements do not occur along a single joint or a single plane of motion.  Therefore, the kinetic chain must engage all three planes simultaneously.  
5)    Approach loading and development from the inside out.  Load the system internally (i.e. bodyweight) first, then add external resistance.  Develop the core of the body first, then develop the extremities. 
6)    Have “causative cures” as a rehabilitative, or conditioning goal.  That is, the cause of an injury must eventually be part of its cure, or prevention.  For example, if planting a foot and rotating to change direction injured the ACL, then, planting and rotating must eventually be part of the conditioning program to prevent the injury from reoccurring. It is specificity at its simplest form.
7)    Have an evaluation criterion that is incorporated into the training.  That is, the tests must be part of the training and the training part of the tests.  This way a “test/evaluation” is merely seen as training by the athlete.  Again, specificity of testing and evaluation!
8)    Be progressive in nature.  Basic conditioning and skill acquisition before advanced conditioning and skill execution.  Slow and controlled to fast and chaotic.9)    Be fun and make sense.  If it is not fun, then compliance will suffer and so will results.  If it does not make sense, chances are it’s not functional and not optimally effective.