Effective Functional Training - A Case Study

Functional Training what is it?

It is tempting to think that training is simply a process of practicing the movements you want to achieve in your chosen activity or sport and the improvements will magically appear. Similarly, some may feel that a regime of strength training is required to improve performance. Others may embark on a program of balance, flexibility and agility. All of these approaches have their benefits but they all rely on the hope that the benefits will automatically appear in their movement patterns. Sadly this is not usually the case.

The concept of functional training is one which seeks to integrate the components such as strength, flexibility and postural control into the movement patterns of their chosen activity. For example, how many of us have worked tirelessly on improving our core strength only to discover that we fall back into old familiar bad posture when active. Effective functional training facilitates that integration process.

Effective functional training – Training for 7 marathons in 7 days

On this site you may have read of the achievement of John Wilson conquering seven marathons in seven consecutive days. This was a magnificent effort and a great display of perseverance and determination. However under-pinning those attributes was a willingness to embrace a functional training program which differed markedly from traditional marathon training. It proved to be an interesting test of the functional training concepts mentioned above.

The program comprised three main elements:

• Running efficiency. Having done a few ultra-distance mountain runs and only an occasional runner generally, John’s running action displayed many of the traits of the recreational distance runner or jogger. That is, collapse through the core (particularly under fatigue), disconnect between upper body and lower body actions, leg drag-through (negligible power off ground), falling into stride and dead-landing foot-strike. We addressed each of these issues on land with prescription of some tailored static drills and some short running intervals designed to allow concentration on the technique adjustment required.

• AQUASPARKE sessions. These sessions, as well as addressing cardio-vascular fitness, provided the ideal medium to practice the movement patterns introduced at the land-based sessions. The need to maintain buoyancy and the resistance enhances awareness of muscle group engagement in each movement. The water-based reinforcement of the movement pattern changes identified on land was even greater than expected. At each pool session we would address issues identified at previous land sessions. Similarly, recall of how the running action “felt” in the pool was used to produce a more efficient running action on land. In this way the functional training outcome was reinforced.

• Longer runs. This was the traditional aspect of the marathon training program. However the total mileage was at the lower end of the training spectrum. Heavy reliance was put on the cardio-vascular training from the water running and the efficiency gains from improved running technique.

As a case study in the benefits of a varied functional training program a number of conclusions can be drawn:

• Water running is a very effective training mode to learn, practice and reinforce movement patterns.

• Land-based training done in conjunction with pool-based practice is an excellent method of achieving movement pattern improvement.

• Regular water running does produce significant cardio-vascular improvements.

• The proportion of weight-bearing exercise within a training program can be significantly reduced without impacting on training outcomes (and of course lower injury risk).

Whilst the successful completion of the seven marathons gains most attention, there was another aspect which provides some lessons. Apart from some fatigue and moderate muscle soreness in the week following, recovery was well in advance of what would normally be expected. The non-traditional training approach contributed to this pleasing outcome.

Without John’s trust and commitment this would not have been possible. Congratulations John.