Functional Training: the concept is simple ... build fitness by doing natural things!

In our daily lives we need the ability to squat, to reach, to walk and run, to lift heavy things from the ground or lower them from above. We need the ability to climb over things occassionaly, to move something heavy from once place to another, to push or pull something, to balance and to react, to be fast or powerful, to stabilize and to be flexible. The human body has an amazing capacity to adapt and improve when faced with adversity, so functional training applies adversity to natural movements and in return better adapts our minds and bodies to the natural movements we are required to perform in our daily lives. And yes, it will make you a better runner, triathlete, race car driver, dancer, cyclist, golfer, parent, etc. More on this later.

Functional training involves strength and conditioning work centered on natural multi-joint movements with a wide variety of training devices (or implements), rarely with the type of training equipment found in your local gym (unless it's a CrossFit gym!). The use of functional training implements and techniques is not only extremely effective in developing functional fitness, it's also an incredibly fun experience.

The best way to understand functional training is to experience it firsthand. The videos and photos below should offer an introductory sample though. The key to effective functional training is in programming (planning workouts) to use the right types of training implements or techniques at the right time for the right intensity and duration. That's the job and quest of any committed functional training coach!

1. Conditioning Ropes

What is being trained here? Total body - check. Metabolic conditioning - check? It's easy, just whip the ropes around .. and then 10 seconds later wonder how in the world ropes can be so heavy!

2. Sled Drag or Pull

This is an awesome exercise for the posterior chain development (glutes, hams & calves) as well as your entire core.

3. Rope Climb

Hint: it's not so much about the arms. Rope climbing is a major leg and core exercise. When performed with proper technique, the upper body has to work, but it's nothing like doing pull-ups on a rope.

4. Sand bags, boxing bags, heavy chains & Atlas Stones

Awkward heavy things are wonderful training devices. You can deadlift them, clean them (lift from floor to shoulder), hold them overhead, run with them, etc. The fact that it's an awkward shape means that you have to recruit more muscles to stabilize the load. Technique is important for safety and continued progression.

5. Boxing

Striking something is indeed a functional movement! You need to know how to do it safely and then it makes for an excellent conditioning workout.

This is just a small sampling. Our world of functional training includes much, much more -- both indoors and outdoors and with a combination of equipment purchased, homemade and even found in nature (rocks, trees, hills).

Ok, let me guess the next question: How does functional training help me as ... a triathlete? an ultra runner? an adventure racer? a cyclist? a tennis player? a race car driver? Stay tuned for these answers in Part 2!