functional training

What Is Functional Training?

Are you ready for your toughest workout? The new trend in the field of functional training is high-intensity strength and endurance exercises.

If you want to clear your head after a hard day at work and really want to work off, functional training is the right alternative for you! The combination of intense strength and endurance elements makes it the perfect full body workout. We’ll show you where the sport originated and what you can imagine under this form of training.

Where does functional training come from?

The functional training, which originated in the USA, was originally developed by special units of the US military and the police, as well as the fire brigade, in order to prepare them for extremely, physically demanding missions.

If you look at the halls or rooms in which the athletes practice their sweaty workouts, it cannot be compared with conventional fitness studios. Rather, you will find numerous dumbbells, rings, pull-up bars, kettlebells, ropes, vaulting boxes or medicine balls, as well as rowing machines. Movements such as running, rowing, skipping rope jumping, climbing and carrying unusual objects are on the program. The workout is based on extensive strength and endurance training in small groups under the guidance of a coach.

Functional training is characterized by the following three principles:

  • Functional movements
  • Constantly changing stimuli 
  • High intensity

What is the difference between functional training and classic strength training?

To put it simply, functional movements are all movements that occur in nature or in everyday life. Take the popular exercise called the deadlift. The sequence of movements is comparable to picking up an object (e.g. carrying a crate of drinks). In contrast to conventional exercises, such as isolated biceps curls in the home weight room or fitness studio, this holistic workout involves muscular interaction and stabilization of the joints.

The aim is to improve endurance, coordination, speed, rapid strength, maximum strength, endurance and flexibility with the help of functional and multi-joint exercises that stress the whole body. Ultimately, this means that the movements are suitable and transferrable for everyday life, and so there is a comprehensive improvement in coordinative and physical skills. The advantage for you: You can lend a hand the next time your friends move!

How does a functional training look like?

One unit lasts about an hour. You start with a warm-up of 10 to 15 minutes. This is followed by the technical training in which the athletes learn the techniques for the upcoming “workout of the day”, or WOD for short.

The WOD is the central core of the training. Here the expectations of the training unit and individual exercises (e.g. desired repetitions and weights) are recorded in writing. In the WOD there are usually fixed combinations of exercises. These give a specific sequence of exercises. Take the Chelsea WOD. This series of exercises consists of 5 pull-ups, 10 push-ups and 15 squats. Each round consists of one minute, in which all exercises are to be performed with the specified repetitions. A total of 30 laps are completed in 30 minutes.

Often the units follow the amrap principle, that means as many reps or rounds as possible. The exercise variation is carried out without a break, which leads to a consistently high and sweaty intensity. Finally, there is targeted stretching in the group so that the stressed muscles can regenerate sufficiently. Are you looking for the optimal protein supply after intensive training? With our functional training package, we have developed a bundle that is optimally tailored to the needs of trainees in the functional area.

In functional training, whether you are a beginner, trained or top athlete, the correct and controlled execution of the exercises is the top priority in order to prevent injuries. Anyone who would like to increase their limits and performance, burn calories and train in a motivating group, is exactly right with this training.

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