Functional Athletic Strength Training

Hot off another amazing weekend of sharing at the CanFitPro Vancouver and seeing a recent training related post, I feel a sense of obligation to write:

Please remember, I never have or ever will write the perfect training program. Or for that matter will ever train anyone perfectly. Below, I will outline and review the key inclusions in any training program that intends to push you beyond your client limits of fitness and or performance.

When I developed the ARC < now nashFIT > Adult model in 2003 and ran my 1st ever ARC adult class at the North Vancouver, Fitness World < now Steve Nash Sport Club>, I envisioned a system where:

• We assessed each participant for their individual functional weak links (i.e. instabilities, immobilities etc).
• Developed an individualized Prepair2Perform Rx based on this assessment
• Delivered the Prepair2Perform Program to each participant and required them to execute it prior to the ARC (Athletic Resistance & Conditioning) class.
• Each ARC class / phase progressively built upon the previous. I will write about progressions a little later.
• Gave them constant feedback during participation in the class.

Using this format we could individualize / put the 'personal' into small group training and ensure that many of the issues which prevent adults from safely participating in athletic styles of training are removed or at least minimized prior to them 'pushing beyond their current limits'. This is what an individualized functional movement Rx look like in 2004.

Athletic Resistance & Conditioning

Functional Test Results: Sandra - Date: Mar 2004, Level: 2

Exercise Prescription
Stretch		Strength
Exercise	Reps (# or time) / Sets	Exercise	*Reps (# or time) / Sets
Reach over cross under	Hold 30 sec x 2-3: Left x 1: Right don’t reach the leg far	SB leaning ¼ squat	10 reps x 5 sec up and down 2-3: Right x 1: Left
	Hold 30 sec Stretch til tension on Right side reduces x2: R hip on ball		10 reps 1 sec – hold 1 lower - half way – up x2: L hip on ball (not as seen)

Kneeling ball stretch perform simultaneous neck retractions.	Hold 30 sec Stretch til tension on Right side reduces R L R arm on  ball	SB sh elevation and ball depression	10 x 5 sec pull sh into ball - hold
Superman/Airplane Start	X 10 Hold Thera in L hand only Lift arms up then pull back, squeezing shoulder blades together	Superman/Airplane End	x8 reps 1 sec lift 3 sec hold 2 sec lower

·         Perform the required number of repetitions OR until loss of perfect form, whichever comes first

·         Perform extra hip circles (back half of the circle – slight back arch)

So, who wants to read about something I developed 10 years ago. Well, it is has taken 10 years of constant education, philosophical tweaking and industry influence to finally get to the stage where most participants and instructors of participants are beginning to understand the need for functional assessment and detailed movement progression. What created the understanding? Based on the chart below and the science that supports it, we know that high intensity training, metabolic challenge, circuit style, fullbody weight training can all have a significant impact on how quickly we can change the way we feel, participate in the sport of life and look in the mirror.

Now, we need to bang home the most important message of them all. The greatest gain comes with the greatest risks of injury.

1. Every person, particularly adults on this planet have multiple anatomical asymmetries.
2. The neuromuscular dominance patterns / asymmetries lead to posture & movement imbalances. 
3. These are reinforced and strengthened during participation in most training programs.
4. Asymmetries lead to joint instability, muscle immobility which over time causes tissue damage and more often than not chronic pain.
5. If you continue to maintain the body, lifestyle and training program that contributed to these asymmetries, you one day will be injured...sometimes this takes years to occur.

Ok, here is the key take home message. You can continue to support the rehabilitation fields by participating in the following cycle of events:

or you can begin to buy into something we at ARC have been preaching since Day 1 "IF YOU ARE NOT ASSESSING YOU ARE GUESSING". If you don't want to take my word for how important the functional movement assessment step is, we finally are beginning to accumulate data and research to confirm what I and a few others have been preaching for a very long time.

 1) Functional Movement Assessment (FMA) has been proven reliable JSCR, 26(2):408-415, 2012.

2) Those who improve their functional movement as less prone to injury (Movement: Functional Movement Systems: Screening, Assessment, and Corrective Strategies Cook, Burton, Kiesel 2010).

While assessment is the foundation to all ARC training programs, the 2nd most important step to assessing is corrective exercise. When a faulty movement pattern is noticed via assessment or during training, it is imperative that specific exercises designed to promote better posture and improved symmetry of movement are integrated into the highly beneficial, high risks, high intensity training programs commonly used in today's PT sessions. Below is an example of teaching participants to hinge from the hips, a functional movement required for all life and fitness that requires you to squat.

The next step to great training program is proper prescription. There is way too much to cover here so in simple terms think "Progression, Regression, Recovery & Regeneration". All functional or athletic strength programs have to be progressed from:

• Easy to master exercises to difficult to master exercises.
• Less work completed per set & workout to more completed (periodization occurs once fitness levels have been improved).
• Less intensity to more intensity (i.e. weight lifted, impact or distance during plyometrics)
• More rest between exercise sets and training days to less.

Below I have included a simple FS1 - FS3 squat progression. Always have at least 1 regression and 1 progression in mind when you start an exercise. If the client doesn't have the functional capacity to perform FS2, try FS1. Once they master FS1, booyah back to FS2 and in time FS3, AS1, AS2 (Athletic Strength 1 and 2).

FS1

1. Stand w/ ft hip to sh width apart & 3-6’ from plumline or Wall
2. Grasp a pole with hands equidistant from each end of the pole.
3. Raise pole overhead (forming a Y) as far as possible w/o arching the lower back
4. While maintaining the pole overhead, squat to the lowest position possible. If Arms overhead is uncomfortable cross arms to opposite shoulders, holding arms parallel to floor.

FS2

1.      At chest height, place weight appropriate dumbbell upright gripping top end with both palms facing inwards and fingers wrapped around the top

2.      Place feet slightly wider than shoulder width apart with knees pointing in same direction as toes (slightly outwards)

3.      Engage core by tucking tailbone in to flatten out lower back and keep chest up by squeezing shoulders down and back throughout movement

4.      Squeeze inwards with hands on dumbbell to fire through biceps

5.      Bend knees dropping hips down and back into a squat position, placing weight into heels and keeping knees behind toes

6.      Drive up strong pressing through heels and fire the glutes

FS3

1.      Facing perpendicular to barbell, wedge one end into wall and grip other end in an underhand fashion with arms fully extended downwards

2.      Open up chest by pulling shoulders down and back throughout the motion

3.      With feet slightly wider than shoulder width apart engage core by tucking tailbone in to flatten out lower back

4.      Bend knees dropping hips down and back into a squat position, placing weight into heels and keeping knees behind toes

5.      Drive up strong pressing through heels and fire the glutes

With very few exceptions and for various biomechanical reasons, each of these movements are significantly easier to perform than traditional back squats and should therefore be mastered before anyone performs a back squat, repeated box jump or overhead barbell squats etc.

The final step in creating a safer, small group training experience is contant trainer to client feedback. We refer to this as movement error detection and correction. I have a saying which I frequently use.

"if you can count reps, good for you, if you correct & perfect their form, good for them"

Using the plank, which is one of the most poorly performed exercises amongst clients here is what I mean. Detect the error, show them the correction until you can tell them the correction from a distance.

By bringing as many, if not all these elements into each and every PT session, the chances of longterm client satisfaction and injury free participation improve significantly. Skip any and or all of these steps and expect lower longterm results and a history of using up your full rehabilitation benefits package.


Chad Benson, Director of Fitness Education, SNSC
Email cbenson@snclubs.com
Mobile: 604-315-9734

Chad Benson MSc, BSc, BPE, CSCS, CanFitPro PTS: Educated at the University of Victoria and Memorial University of NL, Chad is the Director of Education for SNSC, and has partnered with SNSC to develop Functional Integrated Training Education & Techniques under the NashFIT brand. Chad is currently the S&C for the Canadian Senior Woman’s National Basketball Team. Past training experiences include sub-contracted & consultant strength & conditioning roles with the National Sailing Team, the Vancouver Canucks, the Canadian Sport Center, B2Ten, the BC Lions, Twist Conditioning, & the Vancouver Ravens. Chad also has expertise with myofascial therapies, MAT, functional testing & sport rehabilitation. Educationally, Chad is a member of the JCC & CanFitPro Advisory Boards and has delivered educational content throughout North America. In his spare time Benson enjoys the odd newfie joke, all things fitness, exploring scientific journals, red wine, recreational hockey, tennis, and warm weather destinations.