Functional fitness – how to do a training program?
You want to start with the training but don’t know how? A problem often encountered by trainers, but also by novice trainers who are unsure how to program their training.
An individualized approach requires diagnostics and tailoring of training to the specific person, but parts of the training in the individual and group program can remain the same.
Planning refers to the time cycles and the necessary conditions for achieving the goals, and programming to the selection, dosage and distribution of training operators (stimuli).
In the last blog I wrote about the definition and benefits of functional fitness, and in today’s blog I will try to simplify training programming by outlining the 5 steps in stacking training in functional fitness. The focus will not be on individualizing training depending on the specific goals of the individual, but on “delivering a broad spectrum drug” that will cover all components.
- Determine how many times a week you can exercise
Very important because it depends on how many minutes of time you spend in a week exercising (eg 4 days x 45 mins or 3 x 60 minutes) and whether you will do all the forms in one workout or schedule them throughout the week.
The total amount of training will depend on this (I recommend for beginners at least 10 series per muscle group per week and 13-15 for advanced exercisers) and at a frequency of 2-3 times per week for beginners and 3-4 for advanced exercisers.
Focus on the basic patterns of movement in resistance training: thrust (horizontal and vertical), pull (horizontal and vertical), hip-dominated movement (eg dead lift), knee-dominated movement (eg squat), and torso exercises (anti-extension, anti-flexion, anti-lateroflexion, anti-rotation).
Use the available equipment (own body, rods, dumbbells, elastic tires, etc.) accordingly.
- Introductory part of the training (7-10 min)
* Focused on groups that are planned in training
- a) myofascial relaxation – to reduce muscle tension and gain greater range of motion (eg roller massage – pectoralis massage)
- b) Mobility exercises – Increasing circulation and range of motion (eg, standing surges)
- c) muscle activation – isolated exercises of activation of “weak spots” through dynamic or static movements (eg activation of serratus of the anterior)
- d) integration of muscle groups – performing movement patterns for the purpose of better inter-muscular connection (performing 2 series of push-ups 10 – 12 Mon)
- e) coordination exercises – further raising the training temperature and working on coordination of movements (eg exercises on floor ladders)
- Main part of the training (30 – 35 min)
- a) Explosive Strength / Exercise – exercises aimed at overcoming resistance at the highest possible rate of contraction
– this section is reserved for intermediate and advanced trainers as it requires good torso stability and basic strength (eg throwing medicine from chest: 3 – 5 reps in 1-2 batches)
- b) Maximum Strength – a part that is also introduced later in training by more advanced practitioners and is handled with a load that can be overcome 3-5 times (eg bench press: 3-5 reps in 1-2 series)
- c) hypertrophy – Although we know that hypertrophy can be obtained with a different repetition range, for ease of understanding, we will retain that term for a repetition range of 6-12 (e.g., one-handed thrust with dumbbells 6-12 repetitions in 1-2 series)
- d) Muscular endurance – 12+ repetitions (eg pushups, 1-2 series)
Part B (5-10 min)
- e) conditioning – a part focused on the development of energy capacity (aerobic and anaerobic)
Most exercises are performed at intervals to maintain intensity in higher zones (80-95% of maximum heart rate, eg 20 sec work, 10 sec rest, or other work and rest ratios depending on training) to maximize oxygen uptake (e.g. . through cycling, skipping a screwdriver, running, pushing a sleigh, etc.).
- The final part of the training (5 min)
In the final part of the training the goal is to relax the body, lower the pulse, eliminate the metabolites and reduce muscle tension. You can choose the contents of a discount for easy cycling, breathing exercises, roller massage, static stretching, etc.
- Choose the mode that works best for you – combine the patterns in one workout or schedule them throughout the week
- Select breaks between series and exercises according to the goal and the exercises that follow (agonist or antagonist groups).
- Choose a range of reps and exercises depending on the ability that you want to dominate in a training day.
- Schedule an impact on your abilities for a week or for several weeks (eg you don’t have to do explosive and maximal strength and hypertrophy and mouse endurance in the same workout for each pattern).
- Use bilateral movements at the beginning (both sides of the body work simultaneously), move and gradually insert unilateral movements (one side of the body).
- Focus on linear periodization initially – work by increasing the volume (intensity (load) x extensibility (number of repetitions x number of batches). For example, add 2.5 kg or a couple of reps each week to have a progression.
* Instead of training:
Instead of writing your finished workouts and calling them “the best workouts for xy”, which may or may not be good for you, be creative!
Try to design your own training according to these guidelines. Insert several forms into one week and arrange them by component in the main A part of the hour. Beforehand, of course, repeat the performance of the forms to make sure that you perform the exercises correctly.
Simplify your training. Choose the schedule that suits you and don’t bother with having to do everything in one workout or once a week, but keep in mind that in the training plan you try to influence all the components that affect your health status.