What are the benefits of functional body weight training?


“Train the whole, not the parts, the beautiful part is that functional training can be done anywhere”

Functional training, is much more beneficial training for our daily activities. Every individual training must be tailored according to the functions and movement that they perform daily; for example, sitting in the office, heavy lifting in construction, or playing football professionally. We need to look at significant factors, which affect human performance; they are strength, speed, flexibility and mobility, endurance, sport-specific adaptation.Therefore, the training method must be adapted to deliver optimal results for each factor.

However, as you probably noticed every individual is doing different daily tasks. For example, most of the population is sedentary and inactive during the day. In modern lives, we spend sitting more the 8 hours a day, which causes various pains such as legs, neck,and back.When people start feeling the pain in some area, they stop exercising that area, and it becomes weaker which lead to more pain. On the contrary more strenghtening and stretching the muscle is the key. For example, the best type of training for the office worker is to increase flexibility and stretch  every day in the work or after work. Also, to train the core and lower back muscles so that they become stronger  and more relaxed.

The functional training for sports athletes might be very different to that of the general population.It could be more specific and address the sports athlete is participating.

For example, for basketball players, it would be much more beneficial to train jumping off the ground and running sprints, instead of doing box jumps or running long marathons. Or, if football player performs power cleans, it will not make easier for him to play football and kick the ball. He should do more sprinting and leg exercises for his specific training.

Or in the case of someone working in the construction, it might benefit him to do some lifting, bending and twisting exercise with a sandbag, not running long marathons.

This is  functional training adaptations to your environment.Overall, it means that we must adapt our sports activity to our daily activity as much as we can. This would be more beneficial in  the longer term, because we will develop solid all-around strength, which fits our lifestyle. 

Simple functional training routinePush up/ Air squat/ Sit up / Burpee/ Lunge/ 50 metres sprint/ Plank hold max time/ Broad jump/ Max handstand hold.Do 10 rounds, 5 times of each exercise/ keep proper form/ rest 60 seconds after each round or no rest

Tomas Vaicelis