Functional Path Training

Strength Training – A Definition

Strength is often trained is an independent motor quality, I certainly have made that mistake. Strength is a highly interdependent motor quality. Unfortunately it took me too many years to really understand and apply that. I think some of the problem and confusion lies in the definition of strength training. In order to clarify what strength training is it is important to have a good operational definition of strength training. When I was first exposed to the work of Frans Bosch ten years ago he defined strength training as: “Coordination training under increased resistance.” Just that concept got me thinking again about how much strength is enough and are you ever strong enough? I thought his definition was a step in the right direction to help me answer those two questions but it was not comprehensive enough. So over the past few years I have worked to come up with my own operational definition of strength training incorporating Bosch’s ideas. For the definition to be operational it needs to be applicable to all training environments. The definition I use for Strength Training is: Coordination training with appropriate resistance to handle bodyweight, project an implement, move or resist movement of another body, resist gravity and optimize ground reaction forces. Let’s parse this out and look at the elements of the definition in detail.

Coordination training is that aspect of strength training that Incorporates both intramuscular and intermuscular coordination. The key to efficient movement and effective force application ultimately is intermuscular coordination. Basically it is training muscles synergies to apply force at the correct time, in the correct plane and the correct direction.

Appropriate resistance is determined for each of the following demands:

Handle bodyweight – If the sport demands handling bodyweight then the emphasis is on relative strength working in various percentages of bodyweight resistances. 

Project an implement – The weight of the implement will determine the necessary resistance to develop strength to move that implement at the required speed.

Move or resist movement of another body – This will determine the type of resistance and duration and direction of force application.

Resist gravity – Sports that demand work against gravity necessitate more eccentric and isometric emphasis to express the necessary force.

Optimize ground reaction forces – Sport with high ground reaction forces demands realistic reactive strength

This definition better directs the training and incorporates a spectrum of training methods to address the varying strength/power needs of different sports. Remember the goal is develop strength that the athlete can use. Some is measurable and some is not. Hopefully this will stimulate discussion and feedback.

Fifty Years Later

You would have to live in a cave to not be aware that today is the fiftieth anniversary of the march on Washington. As I reflect back on the last fifty years I am amazed at the progress that we have made as a nation in terms of racial equality. Although we have progressed far as a nation now is the time to take some time to reflect on where we have been, where we are and where we are going. All the attention on the march on Washington can serve as a good contextual framework for all of us to be more accountable as citizens and for us to hold our political leaders accountable. We need to revive the spirit of change that signified the Sixties. We have greater economic inequality than anytime in our history, a dysfunctional government and a deficient educational system. All of those represent opportunities for change, change for the better, but it will only happen if we get totally involved. Think about this as you watch or listen to the coverage of the anniversary of the march on Washington. I am proud to be an American. As a first generation American I have benefited from the American dream, I would like to see everyone have the same opportunity. Listen to Martin Luther King’s speech and take some to reflect on his words and do something about it.

 

Intellectual Incest

If you look at the history of Europe you will see that effects of incest when the various members of royal families intermarried among first cousins and relatives. The result was idiocy. This is what I see in many areas of physical performance, rehabilitation and pseudo sport science today. You have too many people who are in effect marrying their first cousins by passing around the same ideas, never going outside their sphere of influence and not thinking critically. It could also be called the bobblehead doll syndrome. A guru will make a statement and everyone in the room nods their heads in agreement, with out any thought. We all need to wake up and look at the effects of this. It is creating idiocy in coaching, training and some areas of sport science. The solution is to know and understand foundational scientific and pedagogical principles and put them into practice. Don’t follow personalities follow principles and think critically, challenge ideas don’t just follow the crowd.

 

Functional Path Training Rules

These are simple training rules that I use to guide me on the Functional Path to grow, develop and nurture adaptable athletes who understand the wisdom of their bodies and it’s ability to self organize and solve movement problems:

Have a Plan, Execute It, and Constantly Evaluate It

Build the Complete Athlete

All systems work together all the time

Train all components all the time

Observe Law of Reversibility - Use It or Lose It

Fundamental Movement Skills Before Specific Sport Skills

You Are What You Train To Be

Build & Rebuild the Athlete from the Ground Up

Train Postural Strength with the Core as the Center of the Action

To Be Fast You Must Train Fast

Build a Work Capacity Base Appropriate For Your Sport

Train Toe Nails To Fingernails

              Train Movements not Muscles

               Train Multi Joint & Multi Plane Movements

Training is Cumulative

Win the Workout

Remember Simplicity Yields Complexity

Continuous Improvement

Is it realistic to think that an athlete can seek and attain continuous improvement throughout their athletic career? At first glance it sees like the answer would be no, but in my experience that is not the case. As an athlete starts their journey the trajectory of improvement is almost linear, virtually everything the athlete does in training results in improvement in performance. Then there comes the inevitable leveling off process. This is the point in the athlete’s career, the proverbial crossroads, where the coach and athlete need to make a choice, stay the course or seek new ways to get better. At this point a thorough assessment of progress relative to goals and a complete needs analysis and evaluation of the athletes physical, psychological, technical and tactical capabilities is necessary. Once this is done then a plan can be mapped out to systematically work on the areas that need improvement. As the athlete accumulates training years and competitive experience the areas of improvement will be subtler but they are there. In later stages of athletes career the subtle changes often result in profound improvements. The key is to maintain the areas of strength and chose areas of weakness that need refinement. It is process; continuous improvement is possible and in fact necessary for sustained excellence. If you do what you have always done you will get what have always got. That will not be good enough to continue to achieve excellence.

 

It’s Not About You

Despite what some coaches think it is not about you the coach. Lest we forget, it is about the athlete. Any good program recognizes that it is athlete centered and coach driven. The athlete is the reason we are coaching. Our effectiveness as a coach and the athlete’s success is highly dependent on our emotional intelligence. It is how we communicate, how we motivate that helps propel the athlete to greatness. Technical knowledge is important but if you can’t impart that knowledge what good is it. Step back and put the spotlight squarely on the athlete and do everything ethically in your power to get them to be the best they can be. And don’t forget it is a journey.

 

What are you missing?

As we often miss key elements of movement because we become very stereotyped and always see movement from the same perspective.  It is so easy to have a confirmation bias and see what you are looking for and miss the real problem. It is so important to see movement with new eyes. Eliminate bias. Don’t focus on the site of pain or the perceived cause of the technical flaw. Look at how everything is connected and linked. If there is pain in the knee then look at the joints above and below. If the foot contact is loud and percussive, don’t look at the foot and ankle move back and look at how the knee are hip are connecting. Change vantage point, view from the side, the front, and the rear and even from above if possible. Look for flow in the movement. Look where there are disconnects or so-called energy leaks. In order to do that you need to clear your mind and get rid of preconceived notions. Sometime it is even beneficial to close your eyes and listen to the rhythm of the movement, which can be very revealing. This observational analysis ability is all part of the coaches toolbox. Learn to see what you are seeing and don’t be fooled by what you think you see.

 

Every Bit Counts

Training is a process. It is a process of blending all components of training into a useable whole to allow adaption in pursuit of competition goals. Every bit of training big and small counts. The art is assembling those bits so that they fit together seamlessly.  Perhaps the most important thing to remember is that all components of training must trained during all phases of the training year. That being said it should be obvious that each component cannot receive equal emphasis. There must be proportionality to ensure continual adaptation. Pay attention to all the bits and make sure they all count.

 

Figuring It Out

I don’t know about you but I don’t have it figured out. I think one of the biggest challenges in coaching and in life is the challenge of figuring it out. It makes coaching fun. I know there was a time 33 years ago when I thought I had it figured out and what followed was one of the worst years coaching I have ever had. If you think you have it figured out, you think you have cracked the code, sit down and get back in touch with reality. As Gertrude Stein once said  “The answer is there no answer.” Enjoy the process of the challenge and keep learning and innovating. You probably won't figure it out but the challenge will sustain you.

 

Being Average

I find it very interesting to watch how hard people work at being average.  It is easy to be average so I don’t really understand why people work at it but they do. Ever notice how those that choose to be average are always making excuses, it is too hot or it too cold. They overslept or didn’t get enough sleep. They forgot their water bottle. They forgot their spikes or their bathing suit and on and on. They are the ones who cut corners in workouts. I have no tolerance for this. I accept that people have different abilities, what I cannot accept is not working to maximize the ability you have. Choose to be the best you can be, don’t accept being average. Give it your best effort; take some risks, try a little harder. Many are called and few choose - it is a conscious choice. Choose to be the best you can be and then do something about it, take action, start now, not tomorrow or the next day. Set a level of expectations that demands reaching higher.