Page 7 - explosive and functional training (1)

Functional training

Functional training is different. It is a set of exercises you perform which involves training the body using
daily life activities. It stimulates common movements, like bending, pushing, pulling and other basic daily
movements.

For example, pushing a trolley full of groceries is stimulated by pushing a functional sled machine. If you
find it difficult to pick up something from the floor, then you could try doing more jump squats.

Functional training doesn’t just isolate one body part like your bicep, it works various muscle groups
which strengths your entire body. It functions as a single unit

High intensity functional training (HIFT)

High intensity functional training is a form of interval training, it uses functional equipment exercise
strategy which alternates short periods of intense anaerobic exercises with less intense recovery periods
and builds muscle while burning fat in less time.

Examples

Dumbbell plank row
Single leg deadlifts

Wall squat throws

30m sprint

Perform all of those without resting and have as little rest as possible after each set

Low intensity functional training
Low intensity functional training is the same as (HIFT) but with a lower intensity, more rest and less
tempo.

Functional training equipment list:

Training slam ball
Battle rope

Bosu balance trainer

Trx suspension trainer

Dumbbells

Kettlebells

Wall balls