The Essence of Functional Training Companion Guide

The Functional Training: Breaking the Bonds of Traditionalism Companion Guide explores the revolutionary concept of functional training. JC Santana takes you through numerous modalities used to improve functional performance and provides his exclusive integration approach. Since many traditionalists are wary of change, Santana's 3-Tier Integration Model illustrates how to incorporate this exciting new approach to conditioning into more traditional strength and fitness programs. More than 70 exercises with 15 different pieces of equipment are demonstrated, making this guide the most comprehensive in its category. This guide is a must for personal trainers, coaches, athletic trainers, or any other individual involved in the design of exercise programs.

Table of Contents

Pages           Chapter Content

1                  Introduction

4                  The evolution of an Industry

10               Defining Function

13              Movement Through New Eyes

16             Back to Basics

•  A Simplified Look at the Characteristics of the Human Body
• The 4 Pillars of human Movement: Locomotion, Level Change, Pushing & Pulling, Rotation
• Operational Environment: Gravity, Momentum, inertia, impulse, Ground reaction forces, Three planes of motion

28           An Evolutionary Perspective

• Old World Requirements of Human Performance
• Modern Requirements of Human Performance
• Efficacy of Functional Training Versus Current Trends

33          The "Sweet Science" of Functional Training

36          General Objectives of Functional Training

39        The Functional Road to Performance

• Increase Neuromuscular Efficiency
• Increase Structural Integrity

45       Functional Training Concepts

• The Birthplace of Strength and Power
• "A Strong Dilemma": How Much Strength Is Enough?
• Stabilization-Limited Training (SLT)
• Proprioception
• Pronation and Supination
• Motion Vectors 
• Multiplanar Movements

58      Functional Training Methodology

• The Plan
• Analysis of Activity Needs
• Functional Assessments
• Practical field Assessments
• Limitations of Assessments and Scope of Profession
• Recap On Truisms
• The Last Word on Referrals

71      The Complexity of Syndromes

• Common Symptoms
• Common Syndromes

• Games and Play
• Strength and Power
• Train to the 5th Power (T5)

83      Acute Program Design and Implementation

• One Training Approach for Everyone
• Creating Specific Programs: Manipulating Variables
• Pedagogy: How to Teach Movement Skill Progressions
• Pedagogical Progression: How to Start Functional Training

90      Functional Progressions

• Progression Guide

96       Functional Modalities

• Balance
• Bodyweight
• Dumbbells
• Medicine Balls
• Stability Balls
• Bands and Pulleys
• The Toys: Assorted Functional Equipment

147      Program Design

• Surfing the Force Versus Velocity Curve

154      The 3TIS: An Integration Model

• Warm-Up and Cool-Down
• Buildup
• Unloading

164     Conclusion

166     Article Appendix

• Machines Versus Free Weights: The When and Why of Each
• Functional Training: An Old Concept With A New Name
• Training to the 5th Power: Five Principles of Optimum Performance training
• Myths, Secrets, and Insights of Abdominal Function and Development
• Strength and Speed Training for the Mature Population
• The Essence of Stability Ball Training
• Flexibility: More Isn't Necessarily Better