"Are You Guys For Function?"
Training for function, what does that really mean?
Function:
A function is the action or purpose for which a person or thing is suited or employed, or the physiological activity of an organ or body part.
Functions of Key Body Systems:
Skeletal Muscle: Responsible for voluntary movement, maintaining posture, stabilizing joints, and generating heat to regulate body temperature.
Heart: Pumps oxygenated blood throughout the body and maintains blood pressure.
Nervous System: Acts as the body's communication network, transmitting messages between the brain and the rest of the body.
Every part of the human body serves a specific function. When multiple parts work together as systems, they perform additional functions. As systems interact, their collective functions expand even further.
On a broader scale, we as individuals also perform countless functions based on the lives we choose to lead. But what does it really mean to train for function? What defines your function, and how does that influence the way you train or the programs, coaches, and classes you choose?
Defining Functional Training
We often focus only on the macro functions that dominate our lives, such as:
Sports
Jobs
Hobbies
Goals
However, we rarely consider the micro functions embedded in our daily routines and yearly activities, such as:
Walking the dog
Running up the stairs at work
Playing with nieces, nephews, or grandkids a few times a year
Participating in a spontaneous sporting event with friends
Going on an annual ski trip
Each of these activities imposes physical demands on the body. Recognizing them can significantly shape the way you train in the gym.
What Is Functional Training?
Functional training is designed to prepare your body for real-life physical demands. Over the past decade, functional fitness has primarily emphasized free-weight training, with cardio machines as the only exception. More recently, many coaches have highlighted the benefits of machine-based resistance training, arguing that it can be functional as well.
To truly grasp functional training, we need to revisit the fundamental definitions of function:
The physiological activity of an organ or body part – We are composed of hundreds, if not thousands, of components, each with a specific purpose and function, regardless of our chosen activities.
The action or purpose for which a person or thing is suited or employed – We choose the physical activities we engage in throughout life.
Functional training, therefore, serves two purposes:
Training your body for the physical demands of your life.
Training the individual parts of your body to maintain their optimal function.
Although these two objectives complement each other, they can also be mutually exclusive.
How Should Functional Training Look?
There is no one-size-fits-all answer. The most effective training program is tailored to an individual’s specific functions and how their body responds to them. A personalized program considers multiple factors, including:
The activities you engage in
The physical demands those activities impose
How your body adapts to training
For those who cannot access a customized program, general programs exist that address a broad range of functional demands. Unless a program is designed for a highly specific goal—such as marathon training—it should at least incorporate key elements that enhance overall physiological function.
The Core Components of Functional Training
To maximize functionality, a training program should develop the following biomotor abilities:
Strength – The ability to produce force
Speed – The ability to produce force rapidly
Mobility – The ability to control force through available joint ranges
Endurance – The ability to sustain physical work over extended periods
Agility – The ability to change direction quickly in response to external stimuli
Balance – The ability to maintain stability against external forces
Coordination – The ability to execute smooth and controlled movements
I refer to this set of biomotor abilities as the nucleus of functional training. This nucleus serves as the foundation from which more specialized abilities—such as maximal strength, explosive power, and aerobic endurance—can be developed.
The Functional Zone
Training across all biomotor abilities ensures comprehensive physiological adaptation. This functional zone approach leaves no stone unturned, providing broad physical preparedness that can be applied to any aspect of life.
This approach also enhances your ability to pursue specialized activities. For example:
If you have a strong foundation in all biomotor abilities and decide to take up endurance sports, such as a marathon or triathlon, you already possess the fundamental physical qualities needed. You simply need to refine them to meet the specific demands of the sport.
If you want to join a recreational sports league, your training has already prepared you for the physical challenges. You’ll only need to refine sport-specific skills.
Functional training even prepares you for unplanned physical challenges, such as preventing injuries from unexpected movements or exertions in daily life.
Why Athletic Development Is the Most Functional Way to Train
A well-rounded, athletic development approach to training enhances all biomotor abilities, making it the most functional way to train. This philosophy is the foundation of my belief: Life demands athleticism.
What It Looks Like When You Train With Me
When you train one-on-one with me, I take a deep dive into your macro and micro functions—what activities you engage in regularly, sporadically, and unexpectedly. This comprehensive assessment informs the design of your training program.
Every time I create a new training cycle, I refer back to these insights, ensuring that your program aligns with your unique what and why so that I can deliver the most effective how.
Consider Bob from accounting. When he’s not working or training to build muscle, does he think about how his annual ski trips could be more enjoyable if he were better physically prepared? Or how coaching his child’s soccer team might require movements he hasn’t done in years, increasing his risk of injury?
My role as a coach is not to impose a training style but to educate my clients on what will help them function optimally.
Why I Train for Athleticism
Personally, I don’t train for athletic development just because I play sports—I train this way because it is the most functional approach to preparing for all the physical demands I face—both planned and unexpected.
By training for athleticism, I ensure that all my body’s systems function optimally, regardless of the activities I choose to engage in. And that, to me, is the ultimate definition of functional training.