Functional strength training

Functional Strength Training is a holistic training method that reaches all components of physical fitness. Strength, strength endurance, endurance of the cardiovascular system, mobility, coordination and stability are trained in multidimensional sequences of movements instead of exposing individual muscle groups to isolated training. Functional strength training has established itself in many areas of popular and competitive sports and should always be adapted to the age, performance capacity, current complaints, daily form and the motivation of the participants.

Training of movement sequences: Functional training involves the use of multi-joint muscle groups and various levels of movement, since every body movement is three-dimensional and always occurs in multiple axes (not uniaxially as in many power machines). The training is carried out by observing the kinetic chain reaction under the interaction of all muscles, fasciae and joints involved in a sequence of movements. Particular emphasis is placed on the rotatory (body turning movements) movement components, since these movements occur very frequently in everyday life and the body must be well trained for them.

The control of rotational movements, often in combination with bending movements, is indispensable as injury and pain prophylaxis. Body weight and predominantly free weights are used as resistance in functional training to increase strength endurance and muscle build-up. The exercise sequences are dynamic and variable.

Exercise selection and sequence with changing body positions and return to the center of the body after the sequence of movements keep the connective tissue supple. Guiding principle: Train movements, not muscles! The functional strength training includes exercises for the global, anatomically superficial moving muscle system as well as exercises for the local, anatomically deeper situated stabilizing muscle system.

At first glance, the small targeted stabilization exercises seem to be less functional, as they are characterized by sustained tension components and simple movements with slow, small movement amplitudes. A good stabilizing musculature is the prerequisite for joint stability and for coordinated, economical movement sequences and is often insufficient (weak and not well coordinated). Stabilization means by activating the deep muscle system -link- to maintain a neutral body position against gravity before the start of movement and during the execution of movement.

Joint protection is ensured by activating the local, deep muscles close to the joint. Since the exercises for the deep muscle system can only be performed with full attention, they are particularly useful for training perception. Starting movement after stabilization means activating the deep muscle system before starting a multifunctional strength exercise.

The effectiveness of strength training depends on the optimal training dosage, which in turn depends on the strength training objective. Do I want to achieve more strength endurance, explosive strength, or maximum strength (not so much in physiotherapy but in competitive sports)?The emphasis of strength training with emphasis on fascial components is on strength endurance, the exercise is predominantly dynamic. In fascial training, special attention is also paid to body perception during the strength exercises.

Each exercise should be dynamic, coordinated and performed with full concentration. There are no fixed stimulus parameters. The stress stimulus is determined individually by the exerciser.

By feeling intensively during the exercise, the exerciser feels the strain in the muscles and decides for himself when he feels the strain is sufficient for him. This applies to the feeling during the exercise, but also afterwards during the break. In order to set a training stimulus, a clear feeling of exertion must already be perceptible.

The following training parameters can be used as variables: The load stimulus depends on the individual training condition, which should be determined regularly by a physiotherapist or sports therapist, so that the load intensity can be adapted regularly to the current conditions. If the loads are subliminal (under 40%), no training effect occurs, slightly supra-threshold training stimuli maintain the performance level (50-60%), supra-threshold stimuli increase the training level (60-70%), too strong performance requirements damage the organism. The dosage determines the adequate training stimulus that is necessary to initiate adaptive positive adaptation processes in the best case.

This training stimulus goes to the limit of individual stress tolerance. Microtraumas triggered by the training stimulus result in a reactive cell build-up in muscle and connective tissue cells, the normal cell build-up is followed by a cell build-up beyond the normal level. A good marker for the dosage is the feeling of stress during the exercises.

When the feeling occurs: it is no longer possible, always add 3 repetitions, always provided that there is no pain except the feeling of strain in the muscles. Overloading: If the training stimulus (or too high an everyday and/or occupational load) is too high for the individual load tolerance, fascia and muscle cells are damaged. Most sports injuries are of a fascial nature – sore muscles, pulled muscles, torn fibres, ligament injuries or overloading syndromes can be classified as muscle as well as fascial injuries.

Sore muscles or fasciae are difficult for the person affected to distinguish, since the so-called muscle ache is not only caused by mini injuries in the muscle cells, but also shows signs of inflammation in the connective tissue. Especially the latter is the main cause of pain. Slow rolling out with the fascia roller, loose movement and careful, active stretching support the fast regeneration of sore muscles and fasciae.

Too low training stimulus: no training effect ! Too high training stimulus: tissue damage ! Continuity of training: the organism needs recovery time to adapt the increase in performance beyond the original performance level.

If the next training session is carried out too early on the last load phase, the body reacts with exhaustion and the risk of injury increases. If the breaks are too long, the body loses the increase in performance. In order to maintain stable and functional results, the training must therefore be continuous.

The longer the period in which the performance is built up, the lower the loss of performance during the breaks. In fascial training, a load frequency of 2/week is recommended so that the tissue has sufficient time to recover. All exercises are performed dynamically as a sequence of movements!

Stimulus intensity of the required application of force
Stimulation duration of the individual exercise
Movement quality: without evasive patterns in full range of motion
Stimulus density: relationship between stress and recovery (breaks between exercises and series)
Stimulus range: repetition of the individual exercises and the exercise series
Training frequency per week

Starting position: supine position, arms laid backwards next to the head, one dumbbell in each hand Exercise: at the same time pull the right arm forward past the left raised, angled leg on the outside, raising the head and shoulders, changing sides Exercise 2: in case of neck problems, the head can be supported by the left hand when the upper body is raised Starting position Supine position, a Pezzi ball is trapped between the thighs and the feet. Exercise: both knees are pulled towards the abdomen with the ball, try to pull the knees further towards the shoulders with a slight swing, in the middle, Re/Li, head and shoulders remain as relaxed as possible: Forearm support, legs hip-open and stretched with toes on top, body is raised in a line parallel to the floor Exercise position: alternately bend one leg and pull the knee sideways towards the shoulder, head looks at the knee at the same time Exercise position 2: Raise, the exercise can also be performed from the hand supportStarting position large step position, the arms are behind the body axis, 1 dumbbell in each hand Exercise 1: the back leg is pulled forward to the abdomen, at the same time both dumbbells are lifted towards the ceiling with stretched arms Exercise 2: the arms are lifted at the beginning of the exercise and at the same time the leg is lifted far back behind the body