The posture of functional strength training should dominate the specificity and pertinence of training

Functional posture means that we need to be aware of the position in which the strength we are training will be used in the actual movement.

For example, how do I train judokas to improve their pushing power when wrestling on the court? Some trainers immediately think of exercises like the “bench press” or the “weighted push-up.”

But are these training methods actually the most effective?

There is no doubt that these training methods will be very helpful to the strength of the athlete’s shoulder strap.

But we should deeply analyze: first of all, from the perspective of “functional body posture” needed for athletes in the arena of Angle is pushing in a standing position, and “flat bench press” or “weight push-ups” training method is lying in the human body or lying down under the situation of training in open or closed chain chain, from the position is not consistent;

Secondly, the angular push required by athletes in the arena is carried out when the lower limbs and the core jointly participate in the force, or even when the lower limbs and the core provide strong and stable support. It is not functional to practice part from the whole.

Therefore, these exercises are not the most appropriate functional strength training methods for the angular push required in the arena. Then, we can use the athlete to push the car (heavy weight) forward the way to carry out angular push training, will receive better results.

Functional strength training should focus on specific muscles

When we strength train a muscle or group of muscles, we often get caught up in its anatomy and ignore its true role in specific movements.

For example, hamstring exercises, anatomically, are designed to flex the knee and extend the hip. In the actual competitive sports training, the coach usually adopts the way of “thigh bending” and bending the knee joint to train.

In human sports, especially for track and field athletes, whether running or jumping, the main function of the hamstring muscle is to extend the hip joint, which produces a difference from the function.

And in the actual training process has just verified this point: the use of “thigh bending” practice of the strong hamstring strength, still can not meet the needs of the actual movement, there will still be “insufficient” or injury.

Therefore, when we want to improve the strength of muscles or muscle groups, we must fully analyze special movements and design strength training from a special point of view.

Another example: is it appropriate to use squats to improve sprinters’ starting ability? There is no doubt that squat is a good training method for developing lower limb strength, especially in the basic construction stage of lower limb strength.

But in our opinion, it is not the best strength training method to improve sprinters. First of all, we analyze the squat from the function. When the human body is squatting, it is supported by both legs, while the sprint start is supported by one leg.

Secondly, squatting exercises, the human body like A letter A, there is stable support, the stability of the hip joint has not been fully trained, and when starting, the hip and leg constitute A “7” posture, put forward high requirements for the stability of the hip joint and the core.

Therefore, we say that squat is not the best special strength training to improve the sprinter’s starting ability, but it is a good basic strength training.

All training methods have their value

In reality, specialist trainers or strength coaches are often asked: Do you think functional strength training or traditional strength training is better? Which is better, Pilates or yoga or bodybuilding?

In fact, each training method has its advantages and disadvantages, and is a good training method in a certain condition and environment. Using the most suitable training method in a specific environment and conditions is the best choice for the coach to achieve training goals and obtain the best performance.

This means that if an athlete is increasing muscle mass during the off-season, it is best to use bodybuilding techniques that increase muscle girth.

If you want to gain core stability, pilates or some form of functional strength training can quickly improve core control.

If an athlete is under a lot of pressure and wants to relax while working out, a good quality strength yoga class or Pilates class can help quickly.

Therefore, we believe that all training has its own value, we should choose the application of each training according to the applicability of the situation, to achieve the best training effect, but also learn to integrate, use a variety of strength training methods as a combination of tools, to comprehensively improve the ability and economic performance of athletes.