Author: Vernon Gambetta
The Continuum of Function
Movement is a complex event that involves synergists, stabilizers, neutralizers, and antagonists all working together to reproduce efficient triplanar movements. Therefore the basic foundational principle of functional training is to train movements not muscles. Sport scientist Roger Enoka put it best: “The function of a muscle depends on the context in which it is activated.” Different movements use muscles differently. The brain does not recognize individual isolated muscles; rather it recognizes patterns of movement in response to sensory input. The Central Nervous System is the command station that controls and directs all movement. The CNS calls for patterns of movement that can be modified in countless ways to react appropriately to gravity, ground reaction forces, and momentum. Each activity is subjected to further refinements and adjustments by feedback from the body’s proprioceptors. This process ensures optimal neuromuscular control and efficiency of function. All movement is functional; it is just to what degree is it functional. Function is integrated multi-directional movement. Functional movement is meaningful movement that is part of a chain reaction, not an isolated event. Movement occurs on a continuum of function. Some movements are more functional than others based on the end object of the training. Less Functional>>>>Most Functional Sterile/Artificial>>>>Non Sterile/Real Life 1 2 3 4 5 6 7 8 9 10 To determine placement on the continuum of function there are basic evaluative criteria: Plane(s) of Movement – If the movement involves multiple planes of motion as opposed to movement in one plane then it is more functional. Joint Involvement – If the movement involves multiple joints as opposed to isolation on one joint then it is more functional. Speed of Movement – If the speed and tempo of movement is as fast as can be controlled then it is higher on the continuum of function. Proprioceptive Demand – If the movement is of high proprioceptive demand thane it is higher on the continuum of function. Mindful – If the movement is mindful, demands attention and concentration then it is higher on the continuum of function, as opposed to being able to put the mind on autopilot and not having to concentrate to execute.
The “Complete” Adaptable Athlete
To thrive in the performance arena demands a versatile highly adaptable athlete whose training reflects the demands of the sport and the needs of the individual athlete. We must recognize that for the body to execute movement, whether it is a sustained endurance activity, explosive bursts or fine motor skill that all parts and systems need to work together in harmony. Movement is a symphony not a solo. You can’t do a “cardio” workout, just like you can’t do a “neural” workout. All systems of the body work together at all times with the demand on a particular system determined by the intensity of the activity. To continue the symphonic metaphor a section of the orchestra is featured or highlighted while the other parts of the orchestra are still playing, albeit in the background. Let's also give credit to the conductor; the brain, the muscles and all systems of the body are slaves of the brain. It is the brain that drives, connects and controls movements to enable us to accomplish the desired task. To use Tim Noakes term the brain is the "central governor." So we can’t lose sight of the whole, the big picture in the desire to understand the parts. Give the body credit for it’s inherent wisdom and it’s ability to learn to link, sync, connect and coordinate in order to play the beautiful movement symphony we call sports performance.
What is Functional Training
Functional training is a label for a concept. As with any label it is subject to various interpretations. I originally conceived it as multi lateral training integrating various training modalities (medicine ball, stretch cord, weight training, dumbbells, body weight etc.) to produce significant adaptation in specific performance parameters. It trains all systems of the body while recognizing and respecting the wisdom of the body. The end result is a highly adaptable athlete who is able to perform without limitations in the competitive environment. Contrast this to biased one- sided training that results in adapted athletes who are inconsistent in performance and prone to injury.
Toenails to Fingernails
The body is a link system; this link system is referred to as the kinetic chain. Great training and optimum performance is about linkage – it is how all the parts of the chain work together in harmony to produce smooth efficient patterns of movement. Conventional academic preparation still focuses on studying individual muscles based on classical anatomy. This is where the confusion begins as to what is functional movement. We must remember that we do not function in the anatomical position. The anatomical position is static; it provides us with the perspective of mental convenience to arrange of all the individual muscles for ease of study and observation. In order to truly understand functional training we must get away from the focus on muscles and focus instead on movements. It is important to emphasize that the brain does not recognize individual muscles. It recognizes patterns of movement, which consist of the individual muscles working in harmony to produce movements required by the sport.
Strength – Functional or Measurable?
Functional strength training is not about measurable strength. How much you can lift or how many foot-pounds of force you can express on a dynamometer are meaningless numbers. Instead quality of movement, rhythm, synchronization and connections are what is important. The goal is always the ability to apply the strength that is developed in the actual sport performance. How is the force expressed? Can you produce and reduce the force? Force production is all about acceleration, but often the key to movement efficiency and staying injury free is the ability to decelerate and stabilize in order to position the body to perform the desired movement. A good functional strength-training program will work on the interplay between force production, force reduction and stabilization. The end result is functional strength, strength you can use in your sport.
Perils of Reductionism
A reductionist, mechanistic approach that segments the body into parts and separate systems results in biased one-sided training regimens. This creates robotic athletes that are good in a sterile training environment but have difficulty transferring training to the sport. If you are doing too much of one thing then you are probably not doing much of something else, it is a zero sum relationship. The result is an athlete fully adapted to that one component of training.
Some Lessons from GAIN 2015
Quality, Quality, Quality Less is more, be focused and on task PE is the foundation Important it is to be a non-specialist Pay your dues
The Gray Area
The gray area is a dark shady place with indistinct boundaries to the dark side. If you are choosing to coach in the gray area, looking for new chemicals that will enhance your athletes performance in my world you are a doper. There is no gray area it is either black or white. Why go there when there is so much room for improvement beyond just marginal gains in the white area that we have not explored? Why turn coaching into a big chemistry experiment? It is not necessary. In my 45 years of coaching I have met few athletes who have tapped into their top end physical potential. You can be the best without drugs, take the time to dot all the I’s and cross all the T’s. Meticulously plan, leave no stone unturned in improving your coaching knowledge. Remember less is more and it takes time to be the best; don’t try to rush the process.