Functional Strength: Training and Discussion

[Billy]

There always seems to be talk about why people work out and what their goals are and it always seems to come down to 3 categories: To get in shape, strength training for some other sport, or as an end unto itself.

For those that want to strength train for other sports the idea of functional strength becomes pretty important. It's not always about how big you get or how much you can lift but more so about how the work you are doing helps make you a better athlete and helps you excel at your chosen sport. So, why not a little discussion on the ideas behind this since I know we have people in here who fall into the 3 categories I mentioned above and lets also take a look at some different exercises that can help with strength and conditioning.

[Billy]

One exercise I'm thinking about trying out is The Sledgehammer. When I was younger I worked at a daycare/ranch taking care of horses and doing alot of work and upkeep around the place. I was using an axe alot to bust stumps, chop wood, etc... The idea of this exercise is based off of the same motions and muscles used, you just don't have to worry about accidentally taking a foot off or finding a large supply of wood to keep hacking away at.

The basics:

You need a sledgehammer and a large tractor or truck tire as well as a place to hack away. Once you've got those 3 things start doing timed sets swinging from both the right and left side like you would an axe. The idea behind it being to work your "abdominals, erectors, deeper lower back muscles like the multifidi and rotares (which help with rotation, extension and lateral flexion of the spine-important movements for any sport), glutes, hip adductors and abductors, upper back and chest regions, forearms and wrists". There are some other swings that can be used to target other areas more specifically that get discussed in the link below.

The Sledgehammer (http://www.bodybuilding.com/fun/inmag10.htm)

[Billy]

Here is another one we used to train on when I was rock climbing.

A Bachar Ladder is made of static rope with wood (pvc, metal, etc) rungs. The ladder is attached at the top and bottom with a single anchor in each location. It makes the whole thing a little unstable and helps with core muscle strength as well as your arms and back.

http://www128.pair.com/r3d4k7/HorstBacharLadder.jpg

You have to be careful and controlled or you can damage your elbows and shoulders. You start off by gripping the rungs of the ladder and pressing with your low hand and pulling up with the top hand. Once your bicep is flexed you "lock it off" and reach your bottom hand up to the next highest rung. You continue up to the top of the ladder and then work your way back down. To lower yourself you hang straight-armed from the top rung and reach your other hand to the next lower rung, pull yourself into it so that your bicep is flexed, "lock it off" and let go with your top hand. Then slowly lower your body in a controlled manner until your arm is straight...rinse and repeat. It's tough to get started and there will be some time spent just getting comfortable with the movements but you should start to see huge gains in other areas as a result of doing laps on the ladder.

[Just Dave]

Good thread. I was watching a NASCAR program on SPEED the other day and it was showing the pit crew working out in the gym. Those guys were working out VERY fast. Not alot of weight, but very explosive fast reps. If you think about it, that is what they need on race day, explosive movement carying reletively light weight.

FWIW, they had a contest with some military guys on changing 4 tires on a Hummer. The military guys did it in 5:30ish, the NASCAR guys did it in 4:10ish having never done it before. I guess their training works.

[TampaTraps]

i workut to get big, i wanna be a bodybuilder, stand on stage in a speedo with other oily men in speedo(no that doesn't sound gay when i type it).

[Vito_Corleone]

Just trying to get more ass.

[terry.ho]

When I was training mixed martial arts I had many different routines specifically geared toward striking and grappling. I would have to dig up my old training books.

[Vito_Corleone]

You trained in MMA? Reaaaaally? Why have we never talking about this!

[moldyhands]

somewhat like vito, i work out so i can be better skilled in sex. this includes allow girls to rub on my chiseled body and stroke my cack. that's why i do cock push-ups every day.

really though, it's just for vanity. a side affect is that i have more energy.

[Strongest Man In The World]

i agree with brandon

[Vito_Corleone]

So...

Billy proved the difference between functional strength and "gym" (get ass) strength tonight. He choked me out 2.5 times (the .5 is only cuz i was winded and gave up before the last chokiness)...

Functional strength wins by submission.

[moldyhands]

So...

Billy proved the difference between functional strength and "gym" (get ass) strength tonight. He choked me out 2.5 times (the .5 is only cuz i was winded and gave up before the last chokiness)...

Functional strength wins by submission.
god damnit i wish i had shown. i woulda choked you out too. actually i would have just sat there with a nice alcoholic beverage and wondered why people would sweat when they don't have to:lol:

fucking passing out:(

[Vito_Corleone]

It was fun, we wrastled three times, by the third, i was done, i gotta kick up the cardio!

Anyway, Billy's got some good wrestliness.

[terry.ho]

It was fun, we wrastled three times, by the third, i was done, i gotta kick up the cardio!

Anyway, Billy's got some good wrestliness.

Yea last night was definiately lesson 101 in functional strength.

[Billy]

:lol: Good times. :-D

[arsoniq26]

I use to run with weights on my ankles and hands. But I really dont compete in track anymore anyways.

[Shizzle]

I use to run with weights on my ankles and hands. But I really dont compete in track anymore anyways.

You ever wear these? It put 3" on my vertical and increased my 40 time by 2 tenths...no lie

We used to have to do the ankle weights too..
http://www.strength-shoes.com/images/strength-shoes%202.jpg

[Billy]

I took the description below from another website since I have no actual first hand knowledge of this method, although it does sound interesting and I will probably try and work it in to my day.

the tabata method is an interval training program designed by a Japanese health scientist by the name of Tabata. This method is used in bodybuilding as well as those who train for functional strength (crossfitters) to build ridiculous endurance as well as give you an extremely hardcore cardio workout.

The tabata method is actually very simple....you work for 20 seconds, hard, doing whatever exercise youre doing as fast as you can for as many reps as possible. you then take 10 seconds of rest and repeat another 20 second cycle. you work for a total of 8 20-second intervals with 10 seconds in between each one. if your thinking this sounds easy, 20 seconds of work no problem, i would like you to try using this method.

the exercises i have seen most used with the tabata method are - pullups,pushups,situps,squats,and various medicine ball exercises.

a sample workout from crossfit that i use regularly is:

8 intervals of pullups
8 intervals of pushups
8 intervals of situps
8 intervals of bodyweight squats

the science of this workout is heavily researched, and increases your aerobic ( your ass will be dying for breath during the whole workout ) and anerobic ( your fucking muscles will be dying the whole workout ) at the same time.

i encourage you all to try it, but i recommend having at least average cardio and muscular endurance before going all out on it. it will work wonders for your endurance and will give you a better cardio workout than 30 minutes on a treadmill

good luck

[Billy]

Tried the Tabata Method mentioned above tonight as opposed to hopping on the treadmill and man, I'm in love. It was a great burn, I think I'm going to try and work it in everyday, splitting it up by doing either treadmill or tabata in the AM and then the other in the PM.

I started out easy tonight and didn't try any arm work because I'm nursing a sore wrist. I did jumping jacks, sit ups, body weight squats and calf raises. Only took about 15 minutes total and kept my heart rate up the whole time while getting a good pump in some muscles.

[nouseforaname]

Rickson Gracie is a prime example of this. For those who don't know, Rickson Gracie is Royce Gracie's older brother(Royce has said "He is 10 times better than me - he's the only one who can beat everybody"). Rickson does no weight training whatsoever, and is a bad mother fucker(400+ wins and 0 loses). He only does isometric training, but the problem with that is the convenience factor. It can be very hard to find time, places, and equipment to do such, but I agree with this thread, all the muscle heads in my gym make me laugh.