| FIGHT PREPERATION! |
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| “ FUNCTIONAL TRAINING “
DEFINITION: Functional training is the action of training "function", a general term that means "role or duty". Functional training is the science of training the body to meet the specific demands of life and sports. It is based on: The principle of specificity Muscle function The principle of specificity also known as SAID (Specific Adaptations to Imposed Demands) means that the body responds and adapts specifically to the type and amount of physical demands under which it is placed. In other words, you only improve what you've specifically trained. Since muscle form dictates the role and function of each muscle, muscle needs to be trained the way it is designed to function. ORIGIN: Functional training is nothing new and comes primarily from the rehabilitation field. For many decades, therapists have been experimenting with ways of helping their patients regain function. Their goal is to retrain muscles to work properly using special exercises. In their quest to help their patients to become more functional, they have a developed functional training approach. TRADITIONAL vs FUNCTIONAL: Traditional strength training usually consists of trying to develop strength and build muscle through isolating specific muscle groups. This type of training could be called dysfunctional training and only develop segmental strength. Traditional strength training is adequate for building muscle but it does not train the body to meet the specific demands of life and sports. It does not reproduce real life conditions and only serves to create non-functional strength. Peter Twist, Vancouver Canucks Strength and Conditioning Coach, explains: "Typical strength training attempts to develop the body through a piecemeal approach, isolating specific muscle groups. Worse yet, this is often done with the body unloaded, sitting stationary on a machine while moving one isolated body part through a controlled range of motion, usually in a strict linear, straight ahead motion". Traditional strength training train isolated muscle function while functional training train the body to work as a unit. The central nervous system is programmed to make the body function as a unit, not to work in terms of isolated muscle function. Functional training is "functional" since it trains the body the way it has been designed to function. BENEFITS of FUNCTIONAL TRAINING: This type of training has many benefits but the most important one being that it creates a healthy, well-conditioned body. Some of the major benefits are: - To develop kinesthetic awareness and body control - To improve Posture - To improve muscle balance - To decrease incidence of injury - To improve athletic performance - To have a positive effect on spinal health - To enhance movement efficiency - To give a more narrow-waist look (as a result of an improved posture) - To improve both dynamic and static balance Functional training offers more benefits overall than traditional strength training. A combination of both is still possible if you are looking for the benefits of functional training while looking to specifically develop muscles. As a rule of thumb, always perform functional training first when your nervous system is still fresh. FUNCTIONAL EXERCISES: "Highly functional exercises need to facilitate as much multi-joint involvement as possible to create muscular and joint interdependency; it also need to challenge the body with proprioceptively enriched exercises in an unstable environment that excite and develop the nervous system" says Mark Cibrario, Owner of a personal training studio and expert in functional training. It has been shown that the body responds better to training in an unstable environment which challenge the nervous system. This is the reason why functional training uses so many tools to create instability. To train function, an exercise must engage the superficial core muscles to help produce force, reduce force, or dynamically stabilize the spine, along with the deep inner unit musculature to provide segmental stability and stiffness to the spine. To be functional, an upper body exercise must also activate shoulder joint stabilizers and neutralizers and a lower body exercise must activate the hip, knee and ankle joint stabilizers. These exercises also need to balance body segments over one's base of support and challenge the body to maintain ideal posture. The body is designed to work as a unit with muscles firing up in a specific sequence to produce the desired movement. In each movement, various muscles are involved and they all play a different role. The central nervous system, responsible for muscle activation, is programmed for integrated kinetic chain movement which involves the agonist (prime mover), antagonist (opposite to prime mover), synergists (assist prime mover), stabilizers (which stabilize joints while prime movers and synergists perform movement), and neutralizers (which counteract unwanted action of others muscles), all these together work to reproduce an efficient movements. The body is not designed for isolated muscle function. Each movement requires an integration of various muscles. Popular Strength Coach from International Performance Institute, Mark Verstegen says "Your world is 360 degrees; it's chaos". In other words, your body needs to train at every angle and in every plane to mimic real life. Functional training is also based on the principle of individualization. What is functional for one, is not necessarily functional for another. Each individual has different functional needs and these needs have to be assessed before a functional training program can be recommended. Functional exercises will vary, based on a person's needs and the specific demands they have to meet in their daily life and in sports. CONCLUSION: Functional Training has many benefits and should be part of any exercise program whether it is for sport-specific conditioning, rehabilitation or general fitness. Traditional strength training should serve as a complement to functional training. REFERENCES: This information was taken from the following sources; 1. http://www.bodybuilding.com/fun/softball22.htm 2. Blievernicht, John. Balance Training. Idea Personal Trainer Magazine, September 1998. 3. Cibrario, Mark. Functional Integrated Strength Training Workshop. Can-Fit-Pro Conference, Toronto, August 2000. 4. Ewart, Linda-Joy. Function vs. Fluff Workshop, Personal Training Forum, The Fitness Group, July 2000. 5. Spencer, Cathy. Abdominals under the microscope Workshop. Can-Fit-Pro Conference, Toronto, August 2000. 6. Twist, Peter. Balance Your Workout. Sports West Digest. Vol. 2 No. 1, February 2000. |
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| STILL UNDER CONSTUCTION! "CHECK BACK SOON FOR MORE!" |
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| MMA -Physical Conditioning- Side |
| MMA -Technique- Side |
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| I reccomend finding a good school to train at, a good school will provide: |
| First, I feel a strong base in Ground fighting, Submissions, Takedowns and Takedown Defenses is essencial in becoming a great fighter. The following Instructional Books and Videos will be of great help in these areas of training. |
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| Next, you will need to work on your stand up this should include at a minimum Boxing and Kickboxing. The following Instructional Videos will help in these aspects of your training. |
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| Now, you should have learned just enough to have established a decent Ground and Standup Game. Therefore the Next set of Instructional Books and Videos are geared towards helping you put all your training together and becoming a well rounded MMA Fighter. |
| However, I realize this is not always possible so I am providing some advice on how to make do with what you got, at a minimum you must have someone to train with, you cannot truly learn to fight by just watching, you need to feel resistence and movement to react accordingly |
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1. Live Training Partners 2. Hands on Experience / Coaching 3. Motivation to Train 4. Evaluation of skills and conditioning |
| Now you should be well on your way to becoming a MMA Fighter. However, I cannot express the fact enough that you must have live sparring partners, coaches, trainers, ect. to prepare and access your true level of training. Find someone who is well versed in the MMA fighting game and let them evalutate you even if this means making a special trip to a seminar or a school that would normally be out of the way. So you can see if you are truly ready to step into the. CAGE! |
| Pat Miletich - "I would rather fight a great fighter in bad shape than a bad fighter in great shape." |
| Python MMA's Exclusive MMA Physical Conditioning / Training Videos Coming Soon! |
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