Is Your Training Functional??

Is My Training Functional? 

What is functional training?

· Simple. Training that makes sense.
 

How to Make Your Training Functional (Applicable to Sport)

· The demands of sport require your athlete to move fast and make quick decisions.

o Your lifts/training should compliment those demands in their respective sport.

 

Example:

 

Soccer players are continuously accelerating/decelerating with quick bursts of speed in various planes of motion. Although, they may attain a total volume of 5-6 miles or running, it is broken down into a series of sprints.

 

When designing your training with an athlete that has these demands; make this a top priority in your programming. Create circuits that will train the athlete anaerobically with high intensities for short time durations and short rests that will in turn train them aerobically as well. In essence, you have specified the immediate demands of the sport (quick bursts and responding rapidly) and trained them to handle the aerobic demands (running for miles).

 

If you are new to fitness and sport performance, HIIT style training is a great place to start in learning ways to develop programs to fit the sport demands of your athlete. However, to my experienced sport performance professionals this is simply sprint/interval training, a long trusted art form that appears to be making a major comeback in the development of our athletes.

 

Remember this, if you train slow, you play slow. It is as simple as that.

 

Kyle Stevenson, USAW is a national championship high jump coach and  the head speed and movement specialist at SWXLLER. If you would like more detailed information on this topic, feel free to email  Koach Kyle at ksteve15@gmail.com.

The Key To Unlock Your Squat

baby-squat

If you want to be an all around stronger, more powerful, and more dynamic athlete, then squatting in some form must be in your  present training regimen. As critical is this exercise is, it absolutely amazes our team how many athletes and “weekend warriors” alike hate and even try to avoid the squat. Yes, we know that squatting is hard but with a few simple and helpful hints you can master this key exercise and start to push some serious weight!

How is your mobility??

We could talk squatting technique until we are blue in the face, but the fact of the matter is that until  you are proficiently mobile in your hips, ankles, and thoracic spine, it will be extremely hard to improve your squat technique. Whether your heels come off the ground, your knees cave in, you have bad posture, or your hips round at the bottom,all problems of the squat and any exercise for that matter stem from MOBILITY. Although often neglected, mobility should be at the forefront of training. The more mobile an athlete is, the more powerful they will become!

How can I fix my mobility then??

confused

Proper mobility stems from what we like to call corrective exercises . Correctives help to improve deficiencies  in movement patterns that will allow us to improve mobility. Since we are talking about the hips, ankles and thoracic spine we will highlight a corrective from each category to get you started towards improving your mobility.

Half Kneeling Hip Flexor Stretch

hip-flexor-stretch

Tight hip flexors are an area of improvement for most athletes and your hips are vitally important especially if you want to become a better mover. To perform the half kneeling hip flexor stretch, get down on one knee and raise both arms into the air. Next lean your hips forward keeping an upright torso to stretch your hip flexor muscles. Hold this stretch for 15 to 20 seconds then perform on the other side.

Wall Ankle Stretch

Standing soleus stretch

Perform the wall ankle stretch by first standing in a split stance with the “up” foot six inches from the wall. While holding the wall, keep your up foot flat on the ground and work to press your knee to the wall.  When you can successfully press your knee to the wall, move your foot slightly back and perform again.

Perform exercise 2 sets of 10 repetitions( 2×10) per  leg

Kneeling Thoracic Stretch

618_348_the-issue-limited-thoracic-rotation-workouts-moves-to-get-you-back-in-balance

Get on your hands and knees and  beginning with your right arm, reach through between your hands and knees to your left side and hold for 4 seconds to stretch your thoracic spine. Next perform on the other side.

Perform 2×5 each side

These tips are vital in getting more mobile in your squat. perform these corrective exercises each day and watch those squat numbers go WAYYYYY up!!!

~ Swxlller