What is Functional Training?

Functional training is a buzzword in the fitness industry these days, many gyms declare certain spaces as the functional training area, or certain classes are deemed functional (side note - does that mean that the other zones and classes or styles of training are…dysfunctional?), but what does it really mean?

Functional training typically describes any sort of training that basically isn’t hardcore bodybuilding, isolating one muscle or muscle group on a machine.  In a functional class you might see battle ropes, prowlers, awkward objects and strongman kit, kettlebells, medicine balls, slam balls, tyres to flip or any bit of non-fixed machine equipment.

These are all great and valid tools for training, but what is it about them that makes them ‘functional’?

Let’s take a step back and define ‘functional’ – the Oxford learner’s dictionary has three definitions;

1.     practical and useful; with little or no decoration
2.     having a special purpose; making it possible for somebody to do something or for something to happen;
3.     working; able to work

Which we can distil down to: useful for a certain purpose, and actually does the job. 

So, when we’re calling something functional, we’re saying it’s useful for a certain purpose and actually does the job.  It’s hard to determine if this is the case, unless we have established what that ‘certain purpose’ is. 

This applies to our training as a whole, and specific element within it.  Overarching functions for your training as a whole could be to win the CrossFit Games, or to pick up your kids without back pain.  Specific functions within training could then be to be able to perform well in 11 workouts over 4 days (like the 2019 Games), or being able to pick up an odd object from the floor weighing 20-30kg with good form and no pain. Therefore, what is “functional” for these goals can be drastically different. 

Let’s dig into a couple of examples in a bit more detail to see how this might matter on a practical level. 

Athlete X wants to get their one rep max back squat up.  Clearly back squatting needs to be part of their programme.  Battle ropes probably don’t.  However, a more contentious question: is ankle mobility a necessary part of their programme?  As always, it depends.  If their ankle dorsiflexion is poor and they can’t get into a good position to squat, then their 1RM back squat might go up with some ankle mobility work; it would be functional for the goal.  Equally, if their dorsiflexion is adequate, then spending time on ankle mobility is unlikely to bump up the 1RM and wouldn’t be a good use of training time.  Here we can see the functionality of an exercise is different depending on the athlete context.

Athlete Y is getting shoulder pain when doing kipping pullups.  Strict are fine.  Through an assessment we determine their shoulder stability functions well in strict, but not so well when kipping.  We could prescribe generic shoulder stability work, Turkish get ups, waiter walks etc. but they don’t look a lot like kipping – the movement that causes pain.  A more functional approach might be an exercise that mimics the movement pattern of kipping, with a swinging shoulder and pronated grip, that also teaches shoulder stability. This is an example of how exercise selection and design can yield much better carryover to the desired function - the shoulder stability exercise is functional for the movement that requires it.  Yes, Turkish get ups improve shoulder stability, but could we do better and improve shoulder stability in a way that more closely resembles the problematic movement of kipping pullups?  Yes, we can.

At The Training Stimulus we have a concept called the Spectrum of Specificity ™ ® © which is a scale against which we can evaluate anything as it relates to the individual’s goal or desired function. 

This could be how functional a programme design is overall, or how appropriate a corrective exercise is for a specific muscle in a specific movement, in a specific plane of motion, over a specific time domain; and everything in between. 

So, what’s the point of this blog?  Good question.  Everyone knows that it’s important to ‘begin with the end in mind’ – Stephen Covey.  Consider your end goals and function when planning your training, so you can ensure you’re moving in the right direction.  However, I’d go a step further to say the more clearly you can articulate the function of your training, the more effectively you can pursue your goals.  The training landscape can be confusing when so much is classed as “functional”.  The reality is actually that a lot of those approaches are only functional for a handful of people in specific circumstances.  Get clear on your own function and make up your own mind.