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Functional Strength Training

E-Learning Materials

Functional Strength Training

Strength that shows up outside the gym. The material teaches movement patterns built on how the body really works, improving balance, mobility, coordination and stability so lifting, carrying and twisting in daily life become easier and safer.

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Functional Strength Training

Material Overview

Functional work copies the movements a body makes anyway, which is why it carries over so well into ordinary life. Read about bodyweight exercises, loaded carries, core stability, balance, mobility and the small corrections that prevent injury. The later levels put these pieces into full workouts that strengthen the whole body, tidy up posture, sharpen coordination and support better performance at sport, at work and in everything in between.

Select Your Level

Level · Beginner
Purpose

Most injuries at home happen during ordinary movements done badly. This level starts with those movements, teaching the body to squat, hinge, push, pull and carry the way it was built to.

Outcome

By the last page you can lift a heavy box, climb stairs with shopping and get off the floor without bracing on furniture, using patterns that hold up when you are not thinking about them.

What You'll Learn

  • The five basic patterns and what each protects, bracing the trunk before you lift anything, getting up and down from the floor, single leg balance, loaded carries, and breathing that supports position
Credits 203 CREDITS
Level · Intermediate
Purpose

Patterns are only useful once they hold under load and fatigue. This level adds weight, speed and awkward positions, because real life rarely offers a symmetrical lift with a clean setup.

Outcome

You should be able to train movement rather than muscles, keep a strong position while tired or twisted, and build workouts that leave you more capable outside the gym rather than merely sore.

What You'll Learn

  • Uneven and single sided loading, rotation and anti rotation work, step ups and lunges under load, carrying in one hand, changing direction, core endurance rather than core burn, and pairing exercises efficiently
Credits 454 CREDITS
Level · Advanced
Purpose

Athletic movement is functional movement with a deadline. This level is for readers who need strength that transfers into sport, where force has to arrive quickly and in the right direction.

Outcome

The result is a reader who can build a week that develops power without wrecking their legs, land and decelerate safely, and judge when explosive work should be reduced rather than pushed harder.

What You'll Learn

  • Rate of force development, jumping and landing mechanics, plyometric progressions and their volume limits, sprint and change of direction basics, medicine ball throwing, and sequencing power work before strength work
Credits 711 CREDITS
Level · Expert
Purpose

At the deepest level the question is not which exercise but which person. This material deals with assessing how somebody actually moves, then building around what you find rather than what you expected.

Outcome

Expect to end up able to watch somebody move, name the restriction that matters most, select the smallest change that will improve it, and show with a simple retest that the change worked.

What You'll Learn

  • Movement screening and its limits, joint by joint contribution, correcting a compensation rather than the symptom, returning to full load after a layoff, testing what you claim to have improved, and adapting plans for older readers
Credits 1,096 CREDITS