Advanced Functional Training: Elevate Your Fitness to Elite Levels
- Multi-planar Movement: Engaging all three planes of motion (sagittal, frontal, and transverse)
- Proprioceptive Enhancement: Improving body awareness and joint stability
- Kinetic Chain Integration: Optimizing force transfer throughout the body
- Core Stability: Strengthening the muscles that stabilize the spine and pelvis
- Neuromuscular Efficiency: Enhancing the communication between the brain and muscles
Principle | Description | Benefit |
|---|---|---|
Multi-planar Movement | Training in all three planes of motion | Improved agility and adaptability |
Proprioception | Enhancing body awareness and balance | Reduced risk of falls and injuries |
Kinetic Chain Integration | Coordinating movements throughout the body | Increased power and efficiency |
Core Stability | Strengthening core muscles | Improved posture and spinal support |
Neuromuscular Efficiency | Optimizing brain-muscle communication | Faster reaction times and coordination |
Principle | Description | Benefit |
|---|---|---|
Multi-planar Movement | Training in all three planes of motion | Improved agility and adaptability |
Proprioception | Enhancing body awareness and balance | Reduced risk of falls and injuries |
Kinetic Chain Integration | Coordinating movements throughout the body | Increased power and efficiency |
Core Stability | Strengthening core muscles | Improved posture and spinal support |
Neuromuscular Efficiency | Optimizing brain-muscle communication | Faster reaction times and coordination |
- Multi-planar Movement: Engaging all three planes of motion (sagittal, frontal, and transverse)
- Proprioceptive Enhancement: Improving body awareness and joint stability
- Kinetic Chain Integration: Optimizing force transfer throughout the body
- Core Stability: Strengthening the muscles that stabilize the spine and pelvis
- Neuromuscular Efficiency: Enhancing the communication between the brain and muscles
Principle | Description | Benefit |
|---|---|---|
Multi-planar Movement | Training in all three planes of motion | Improved agility and adaptability |
Proprioception | Enhancing body awareness and balance | Reduced risk of falls and injuries |
Kinetic Chain Integration | Coordinating movements throughout the body | Increased power and efficiency |
Core Stability | Strengthening core muscles | Improved posture and spinal support |
Neuromuscular Efficiency | Optimizing brain-muscle communication | Faster reaction times and coordination |
Principle | Description | Benefit |
|---|---|---|
Multi-planar Movement | Training in all three planes of motion | Improved agility and adaptability |
Proprioception | Enhancing body awareness and balance | Reduced risk of falls and injuries |
Kinetic Chain Integration | Coordinating movements throughout the body | Increased power and efficiency |
Core Stability | Strengthening core muscles | Improved posture and spinal support |
Neuromuscular Efficiency | Optimizing brain-muscle communication | Faster reaction times and coordination |
- Increase Resistance: Add weight, resistance bands, or modify leverage.
- Increase Instability: Use unstable surfaces like Bosu balls or balance boards.
- Increase Complexity: Combine multiple movements into a single exercise.
- Decrease Stability: Reduce base of support
- Increase Speed: Perform exercise at a faster tempo (with control and proper form)
Exercise | Progression | Regression |
|---|---|---|
Squat | Single-leg squat | Box squat |
Push-up | Decline push-up | Wall push-up |
Plank | Plank with shoulder taps | Knee Plank |
Lunge | Walking Lunge with rotation | Stationary Lunge |
Exercise | Progression | Regression |
|---|---|---|
Squat | Single-leg squat | Box squat |
Push-up | Decline push-up | Wall push-up |
Plank | Plank with shoulder taps | Knee Plank |
Lunge | Walking Lunge with rotation | Stationary Lunge |
- Increase Resistance: Add weight, resistance bands, or modify leverage.
- Increase Instability: Use unstable surfaces like Bosu balls or balance boards.
- Increase Complexity: Combine multiple movements into a single exercise.
- Decrease Stability: Reduce base of support
- Increase Speed: Perform exercise at a faster tempo (with control and proper form)
Exercise | Progression | Regression |
|---|---|---|
Squat | Single-leg squat | Box squat |
Push-up | Decline push-up | Wall push-up |
Plank | Plank with shoulder taps | Knee Plank |
Lunge | Walking Lunge with rotation | Stationary Lunge |
Exercise | Progression | Regression |
|---|---|---|
Squat | Single-leg squat | Box squat |
Push-up | Decline push-up | Wall push-up |
Plank | Plank with shoulder taps | Knee Plank |
Lunge | Walking Lunge with rotation | Stationary Lunge |
- Box Jumps: Jumping onto and off of a box of varying heights
- Depth Jumps: Jumping off a box and immediately jumping upward upon landing
- Medicine Ball Throws: Throwing a medicine ball with maximal effort
- Jump Squats: Performing a squat and exploding upwards into a jump
- Plyometric Push-ups: Performing a push-up and exploding upwards so hands leave the ground
Plyometric Exercise | Description | Benefits |
|---|---|---|
Box Jumps | Jumping onto and off a box | Improves jump height and power |
Depth Jumps | Jumping off a box and immediately jumping upwards | Enhances reactive strength |
Medicine Ball Throws | Throwing a medicine ball with force | Develops explosive upper body power |
Jump Squats | Squat with explosive jump | Improves lower body power |
Plyometric Push-ups | Push-up with explosive hand lift | Enhances upper body power |
Plyometric Exercise | Description | Benefits |
|---|---|---|
Box Jumps | Jumping onto and off a box | Improves jump height and power |
Depth Jumps | Jumping off a box and immediately jumping upwards | Enhances reactive strength |
Medicine Ball Throws | Throwing a medicine ball with force | Develops explosive upper body power |
Jump Squats | Squat with explosive jump | Improves lower body power |
Plyometric Push-ups | Push-up with explosive hand lift | Enhances upper body power |
- Box Jumps: Jumping onto and off of a box of varying heights
- Depth Jumps: Jumping off a box and immediately jumping upward upon landing
- Medicine Ball Throws: Throwing a medicine ball with maximal effort
- Jump Squats: Performing a squat and exploding upwards into a jump
- Plyometric Push-ups: Performing a push-up and exploding upwards so hands leave the ground
Plyometric Exercise | Description | Benefits |
|---|---|---|
Box Jumps | Jumping onto and off a box | Improves jump height and power |
Depth Jumps | Jumping off a box and immediately jumping upwards | Enhances reactive strength |
Medicine Ball Throws | Throwing a medicine ball with force | Develops explosive upper body power |
Jump Squats | Squat with explosive jump | Improves lower body power |
Plyometric Push-ups | Push-up with explosive hand lift | Enhances upper body power |
Plyometric Exercise | Description | Benefits |
|---|---|---|
Box Jumps | Jumping onto and off a box | Improves jump height and power |
Depth Jumps | Jumping off a box and immediately jumping upwards | Enhances reactive strength |
Medicine Ball Throws | Throwing a medicine ball with force | Develops explosive upper body power |
Jump Squats | Squat with explosive jump | Improves lower body power |
Plyometric Push-ups | Push-up with explosive hand lift | Enhances upper body power |
- Needs Analysis: Assessing individual goals, fitness levels, and limitations
- Exercise Selection: Choosing exercises that target specific muscle groups and movement patterns
- Periodization: Planning training cycles to optimize progress and prevent plateaus
- Deloading: Incorporating rest and recovery periods to prevent overtraining
- Progressive Overload: Gradually increasing training intensity and volume over time
Training Phase | Duration | Focus | Intensity |
|---|---|---|---|
Preparation | 2-4 weeks | Building a foundation of strength and stability | Low to moderate |
Strength | 4-8 weeks | Increasing maximum strength | Moderate to high |
Power | 4-6 weeks | Developing explosive power | High |
Maintenance | Ongoing | Maintain strength and fitness gains | Moderate |
Training Phase | Duration | Focus | Intensity |
|---|---|---|---|
Preparation | 2-4 weeks | Building a foundation of strength and stability | Low to moderate |
Strength | 4-8 weeks | Increasing maximum strength | Moderate to high |
Power | 4-6 weeks | Developing explosive power | High |
Maintenance | Ongoing | Maintain strength and fitness gains | Moderate |
- Needs Analysis: Assessing individual goals, fitness levels, and limitations
- Exercise Selection: Choosing exercises that target specific muscle groups and movement patterns
- Periodization: Planning training cycles to optimize progress and prevent plateaus
- Deloading: Incorporating rest and recovery periods to prevent overtraining
- Progressive Overload: Gradually increasing training intensity and volume over time
Training Phase | Duration | Focus | Intensity |
|---|---|---|---|
Preparation | 2-4 weeks | Building a foundation of strength and stability | Low to moderate |
Strength | 4-8 weeks | Increasing maximum strength | Moderate to high |
Power | 4-6 weeks | Developing explosive power | High |
Maintenance | Ongoing | Maintain strength and fitness gains | Moderate |
Training Phase | Duration | Focus | Intensity |
|---|---|---|---|
Preparation | 2-4 weeks | Building a foundation of strength and stability | Low to moderate |
Strength | 4-8 weeks | Increasing maximum strength | Moderate to high |
Power | 4-6 weeks | Developing explosive power | High |
Maintenance | Ongoing | Maintain strength and fitness gains | Moderate |
