Functional Strength Master Trainer - training for functional strength training in the gym

Introduction to this topic begins with a general definition of what functional training means, what qualifies as "functional," and what distinguishes this type of training. The various movement planes as well as muscles, fascia, and chains are explained. The unit is then divided into Sensory-Motor Training, Strength Training, Functional Strength Training, and Dynamic Core and Supportive Strength Training.

Sensory-Motor Training
Participants learn what sensory-motor training is and receive an explanation of local stabilizers and global muscle structures. There is also a muscle classification. The goals of sensory-motor training are explained, and the training intensity of such training is determined. After this unit, participants should be familiar with the terms closed and open kinematic chains.

Strength Training
An explanation of what strength training is as a means of increasing basic strength and its goals is provided. Particularly, the term ROM and the training principles of ROM training, as well as its importance for various tissues, joints, cartilage structures, and muscles, are given special attention in this part of the unit. Additionally, participants learn about load norms and improving flexibility through strength training.

Functional Strength Training
Fundamentals and principles of training in muscle chains are presented, along with examples. The stress situation, risk of injury, loss of performance, and training methodological approaches to single-leg support phases are extensively discussed. Various muscle chains such as medial, lateral, or ventral are shown, and practical-methodical exercises are demonstrated.

Development of Core Strength
In this part of the unit, special attention is given to the concept of intermittent training and how it can be implemented in practice. Additionally, intermittent training also addresses the performance range.

Dynamic Core and Supportive Strength Training
In the last part of this unit, participants learn theoretical and anatomical basics of core and supportive strength training, and the functioning of the muscles is discussed. Furthermore, numerous examples of eccentric training are provided.

Every chain is only as strong as its weakest link. Due to dysfunctions, asymmetries, and restrictions in the range of motion, many individuals experience discomfort in both the passive and/or active musculoskeletal system, increasing the risk of injury or premature wear and tear. In the Functional Movement Analysis unit, participants learn why daily routines, poor training, or prior injuries affect mobility, stability, and connective tissue, leading to dysfunctional movement patterns. Through the Functional Movement Screen (FMS), participants become acquainted with a tool that allows a trainer to identify existing deficits, correct them, and help clients avoid injuries and overloads in the long term. The Functional Movement Screen encompasses fundamental movement patterns, motor control within movement patterns, and the execution of basic, non-sport-specific movements. With this movement test, mobility and stability in the ankle, knee, hip, shoulder joints, and spine, as well as neuromuscular control, can be assessed. The FMS includes 7 fundamental movement patterns, enabling the detection of weaknesses, imbalances, asymmetries, and limitations. In the practical part, the FMS is performed and evaluated by each participant, uncovering possible deficits and allowing participants to refine their observational skills through mutual assessment. Finally, based on the test results, it is essential to recognize weaknesses, identify corrective patterns, and integrate them into a targeted training cycle.

The trunk muscles essentially have two tasks. On the one hand, they protect the body against external forces, and on the other hand, they are the center of strength development and transmission for the extremities.

We all need trunk strength for an upright posture and for everyday activities. For athletes pushing their physical limits, the trunk is a stable support corset that delivers power to the extremities and plays a crucial role in injury prevention.

In the unit on Functional Core and Stability Training, participants learn why isolated training of the abdominal muscles does not provide significant benefits, but rather a combination of many muscles is responsible for a stable core.

Unfortunately, many people lack the necessary trunk stability and control, which can lead to problems in daily life and sports. Many recreational athletes are affected by this, mistakenly believing they have good trunk stability. However, the central nervous system plays a significant role in a stable core through coordinated activation of the trunk muscles.

In the practical part, a test battery for assessing trunk strength is presented, and the methodical exercise progression from beginner to sport-specific trunk strength training is conducted.

Functional Mobility forms the basis for moving freely and unhindered, as well as the foundation for functional strength.

In the Functional Mobility unit, participants learn about the differences between traditional flexibility training and functional mobility training and how these can be combined and applied to benefit clients. Our body must be viewed as a three-dimensional system in which everything is interconnected. We adopt this holistic approach in Functional Mobility Training. This means that in mobility, far more factors than just muscle flexibility are crucial. Body awareness, or the entire sensorimotor system, also plays a significant role in movement quality.

In the practical part, various static and dynamic stretching methods, fascia training, and mobility exercises are introduced and performed. The main focus is on the correct approach and practical application of fascia training techniques. Another focus is the dynamic stretching method PNF stretching, which improves both flexibility and strength in the end ranges of motion.

Overall, participants gain the ability to improve movement range and movement quality through various measures and incorporate them into movement patterns in the long term.

The unit Bodyweight Training is divided into a theoretical part and a practical part.

In the theoretical part, participants learn about core stability and spinal alignment, in order to practice and convey the correct, health-promoting, and joint-friendly posture in practice.

The importance of the spine and correct posture is highlighted in this context, with emphasis on the consequences that can arise from incorrect spinal alignment.

Furthermore, participants learn about the movement patterns of the arms and legs, including specialized terms such as flexion, extension, and others. Guidance on how to communicate such movement patterns with clients is also provided.

The practical part of this unit consists of exercises for the core, legs, and upper body. This includes exercises such as the Dead Bug, squats, lunges, pull-ups, and push-ups. For all these exercises, particular attention is paid to the starting position, correct execution, and variations, with tips and safety instructions provided for each.

In this unit, participants first receive a theoretical introduction to functional strength training and learn what is meant by functional strength.

They learn about the equipment commonly used in functional training and basic movement patterns such as pulling, pushing, lifting, etc. The interdisciplinary nature of functional training is highlighted, along with how to correctly assess maximal strength. The importance of knowing these concepts is also explained. The most important exercises are then explained individually.

Bench Press
At the outset, participants identify which muscles do the majority of the work and which stabilizers are involved in bench pressing. They learn the technique, correct grip, and in this context, the term "Suicide grip," as well as the proper positioning of elbows, shoulders, upper back, and foot placement. Attention is also given to breathing. Additionally, the concept of Touch and Go Reps and Assistance Work in relation to bench pressing, along with its variations, is explained.

Rowing
In rowing, the primary movers, i.e., the muscles doing the main work, and the stabilizers are introduced, and the correct execution of the movement, including notes on grip width, is illustrated. Variations of rowing are also discussed.

Deadlifts
The introduction to deadlifts covers the mechanical basics such as stability and load. The hip and knee extensors, as well as muscles contributing to the stabilization of the spine and shoulder blades, are discussed and depicted. The starting position and other important aspects before the lift-off are explained. The movement execution is discussed in detail, with common errors highlighted, along with explanations on how to avoid them. Participants compare the heaviest deadlifts and learn about deadlift variations and assistance work.

 

The unit Introduction to Olympic Weightlifting is divided into a theoretical and a practical part.

In the theoretical part, participants learn about the individual disciplines (Snatch and Clean and Jerk) of Olympic weightlifting and conduct a detailed competition analysis. This includes not only competition regulations and training and competition equipment but also the analysis and detailed examination of the complex movement sequences in the Clean and Jerk (Jerking) and Snatch (Snatching). These explosively powerful movements are broken down into individual movement phases, and the working of different muscles is examined to understand the physically and coordinatively demanding sequence. Subsequently, participants learn about the methodical exercise setup from the overhead squat to the Snatch or from the front squat to the Clean and Jerk.

In the practical part, warming up begins with a focus on specific flexibility and activation of the fast-twitch muscle fibers, which are essential for Olympic weightlifting. After a perfect warm-up, the goal is to slowly learn the basics of the technique of Cleans and Jerks through some preliminary exercises. Finally, a video analysis of exercise execution is conducted, assessing the force curve and addressing common mistakes in Snatching and Jerking.

In Functional Training, there is a wide variety of equipment that can be used in a very versatile manner. The choice of equipment is fundamentally based on the client's goals. Therefore, in this unit, participants learn about a large part of the functional equipment and various exercises associated with it, aiming to quickly guide the client to their goal and to implement the right measures through a solid understanding of the equipment.

Ultimate Sandbag
Ultimate Sandbags have many advantages, which will be demonstrated to the participants. They will also be shown the weight and size basics of the Ultimate Sandbag.
Furthermore, participants will learn basic exercises such as Single Leg Deadlifts, Swinging Lunges, Halos, Squat to Push Press, and many more, with indications of the main sources of errors and variations. To enhance understanding, the exercises are supplemented with images.

Wild/Battle Rope
Wild or Battle Ropes have a very wide range of applications, and the training with them has many benefits, which will be demonstrated in this unit.
Basic exercises like Circle, Double Gun, Waves, Fly’s, Flying 8, etc., with indications of potential sources of errors and variations, will be learned and illustrated with images.

Slam Ball
In Functional Training, the Slam Ball is also a popular piece of equipment due to its many practical advantages.
Participants will gain knowledge about basic exercises such as Squat Throw, Russian Twists, and Low Swinging Throw. In this context, sources of errors and variations will be highlighted.

Suspension Trainer
Participants will also learn basic exercises using the popular Suspension Trainer, both with evenly clipped resistance cables and with unbalanced resistance. These exercises include High Rows, Chest Press, Squats, Sit-Ups, Crab Walks, Slap Shots, and others. Sources of errors, variations, and options for increasing the difficulty of the exercise will be discussed.

Equalizer
The benefits of training with the Equalizer and basic exercises will be covered in this unit. Basic exercises include Knee Lifts or Single Knee Lifts, the L-Sit, Single Leg Lunges, and many others. These will also be presented with variations and main sources of errors, supplemented with images.

 

The unit on eccentric strength training is highly practical-oriented. In a short introductory theoretical part, we discuss the eccentric functioning of muscles and their characteristics or differences compared to concentric and isometric functioning. Eccentric training can be conducted in various ways depending on the training goal. For example, specifically slowly performed eccentric phases in strength exercises in bodybuilding, aimed at increasing muscle mass, are very popular (see HIT-Training unit). However, eccentric training is also used to improve explosive strength, in injury prevention, and in the rehabilitation of tendon injuries.

In this unit, however, eccentric maximal strength training takes center stage. This is a specific training method with supramaximal loads (>1 repetition maximum) for very advanced athletes. Since fewer motor units are involved in an eccentric contraction (due to the passive resistance of the cross-bridges), more mechanical load is placed on the activated motor units in an eccentric contraction.

As a result, eccentric training can generate up to 1.3 times more tension than concentric training, thus providing a higher stimulus to muscle fibers. Eccentric strength training is therefore one of the best methods for increasing strength levels in elite athletes.

In the practical part, the main focus is on eccentric training in basic exercises such as squats, deadlifts, and bench presses, with the implementation explained and practiced in detail. Additionally, instructions are provided on how to specifically prepare and gradually introduce an athlete to eccentric maximal strength training.
Thus, our graduates are familiar with the advantages and disadvantages of eccentric strength training and, most importantly, how and with which target groups it can be effectively used.

 

The unit Plyometrics and Agility focuses on specific training forms aimed at improving the explosive power, reactive power, and agility of athletes. Every athlete can benefit from these methods. These training methods are particularly important in athletics, team sports, martial arts, and skiing. The most famous example is plyometric training using the Plyo-Box named after this training form. However, there are also various options for training reactive power in the upper body.

This training form is based on the Stretch-Shortening Cycle (SSC) of the muscle-tendon apparatus. It takes advantage of the stretch reflex and the associated stored energy to generate more force when actively activating the muscle-tendon complex.

Since not only muscles but also tendons and ligaments are stressed, they can also be strengthened, thereby minimizing the risk of injury. However, the top priority of these training methods lies in improving the performance of athletes.

Participants learn the exact processes of an SSC and the structural requirements for a well-functioning SSC. They are provided with a wide range of exercises with methodical structure to increase reactive power and agility.

Health and fitness are increasingly a matter of time. Many people abandon their training shortly after starting or never begin at all, using lack of time as an excuse.

However, consistency in training is important!

Therefore, High-Intensity Training (HIT) offers a solution to the time problem. Participants learn what HIT training is and where it is primarily applied.

HIT originated in bodybuilding and is a training method to effectively train muscles with greatly reduced time investment. One basic principle is very slow movement execution with a special emphasis on the eccentric phase, often done in only 1 to a maximum of 2 sets.

In this unit, HIT training is compared with other training methods, and the advantages and disadvantages in terms of execution, muscle building, and strength gain are explained. Additionally, participants learn how to structure HIT for different target groups and are introduced to additional intensity techniques to optimize the training stimulus for well-trained individuals.

In the practical part, participants plan a high-intensity training session and take on the role of both trainer, practicing guidance, motivation, and correction, and athlete, gaining personal experience with high-intensity training. This unit introduces participants to another specialized training method to introduce new stimuli and how to implement them in practice with various target groups.