Fit to Print Volume 24 Issue 4 December 2015 | Page 18

P e r s o n a l Tr a i n i n g by TJ Lynch, CPT The Functional Foundations Re-discovering the Fundementals O ver the past several years the functional fitness craze has exploded in the fitness industry. Overall, it has been a great thing for fitness, but are people using the latest functional I've been working with trainers for over 15 years. techniques I've never seen results like in the past 10 months working with TJ. getting the He is all about the basics and they work! best results? -Diana Candela (pictured above) Is the functional training just keeping you entertained, or are you getting physically and mentally stronger? Many times, the so-called functional training I see is merely a bunch of mixedup exercises that lack structure and exhibit no real understanding of why one is doing a particular movement. Just do this for 15 reps then go right to this next exercise, but now add a twist, a hop, a skip and a jump. (No thank you, not for me!) But if you understand why you are doing what you are doing, then you can make some actual progress. Are your movements controlled? Are you feeling the working muscle or going through the motions? Are you getting the most out of every rep of every set? Because without awareness of proper form and sequencing of exercises, you may be entertained, but you probably won't be successful. In the fitness industry, we see trends come and go all the time. It's hard to get people to commit to regular exercise, and I am all for anything that gets people working out. I am also not against new styles of training and like to see people active and excited about getting a new piece of equipment to use as a productive training tool. I have even accepted the fact that not everybody will have the time or inclination to pursue a serious weight training program. But if you are reading this, I assume you are interested 18 in getting the best results you can. And while I do respect and use many of the new training techniques, the fact is that traditional weight training techniques that I recommend are proven, tried and true, and can also deliver exceptional functional fitness. That is what I am teaching, what I am passionate about, and what I have found to work for myself and my clients. These fundamental exercises are the foundation of my training and have been responsible for changing lives. Your training goes far beyond just working up a sweat or getting sore. If you want your body to function at its absolute best, you want to make sure that the foundation of your training structure is, first and foremost, built on the basic compound movements. When I'm out on the weight room floor, I witness what I consider to be too much emphasis on twisting and turning movements, balancing acts, and cable work. All these things have their place, and many of these movements feel "nice" and keep you stimulated, but are not meant to function as the core of your exercise program. I promise you they will not produce maximum results. Real lasting results will come from the "real deal" functional movements, or what I like to call the "foundational movements." These will get you stronger and work the greatest amount of muscle on your body. Movements like FULL RANGE OF MOTION squats or deadlifts are exceptionally productive and will work every muscle in your body, including the ones protecting your spine. Another example is a strong rowing movement, which is essential for a healthy back and good posture. Add to that a powerful press or dip movement - it doesn't get any more functional than that! I believe that these movements are irreplaceable core movements, the best movements for balance, and simply the best functional movements for anyone who is willing to truly put the time and effort into learning how to execute them properly. Each and every one of these movements requires excellent form and take time to master, but once mastered they will never let you down. It's painful for me to see so many members avoiding these movements and, even worse, many not performing Holidays 2015 FIT to Print them properly, either with too heavy a weight, bad form or both. They say experience is the best teacher, and I certainly can attest to that. I have learned from my mistakes over the years, such as experimenting with high-rep highvolume workouts where I actually lost strength. I also learned from my past injuries when I overdid it, using a weight that was too heavy. Even worse, I was not working the muscles with a full range of motion. The key is to use a weight that is challenging enough that you can use it with a complete full range of motion, getting a full stretch of the working muscles, while controlling the weight into the contracted position. Look, in fitness as in life, it is very easy to be misled by the latest fad. We're all bombarded by the new, and all the different styles of exercise and so-called strength training that are out there today are competing for our attention, time and dollars. But the basic foundational bodybuilding movements remain so very important. And don't let that word bodybuilding - scare you! Understand that bodybuilding is simply weight training with a purpose. When you learn the basics and consistently put them into action, you can and will experience the powerful benefits that come with them. Sure, many of these movements are hard work, require time, energy, patience and real focus. But as with anything of true value in life it's worth it, especially when it comes to your body. It is worth learning how to master these functional, foundational movements as they have stood, and will continue to stand, the test of time and always produce results. Be open-minded and willing to learning new things, even when they are really old things! Keep these movements at the heart and soul fo your workouts and you'll see how your body responds and how consistently they work for you. You don't need to get caught up in the hype of the latest fitness craze. If you want true functional strength training, then focus on the basic foundational movements, and incorporate them into your training as they work and always will. TJ Lynch is a Certified Personal Trainer at Fitness Incentive. If you have questions or would like a complimentary consultation, email him at [email protected]