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Delivering the Art and Science of Movement with Functional Training
If you are not assessing, you are guessing The process of creating change in your level of fitness will be unique to you, there is no standard that can be successfully applied to everyone. However, certain rules can be applied to your specific situation and modified accordingly for maximum impact and results. It starts by developing a custom program specifically for you based on a detailed assessment process. This is critical to your success and well being. Top priority will be to reduce pain and address any existing injuries. The challenge and complexity of exercise selection will increase as you demonstrate the capacity to perform movement with perfect form. Why the tagline ‘Functional Core Integration? You will lower your exposure to injury and maximize your ability to perform when combining two individual concepts, ‘functional core’ and ‘core integration’. To be clear, the ‘core’ represents certain muscles in your torso, such as the transversus abdominis, internal and external oblique, rectus abdominis, psoas, quadratus lumborum and cervical flexors. Functional Core A ‘functional core’ has the capacity to stabilize the spine at a level of unconditioned consciousness. In other words and ideally, the core helps the spine maintain a high degree of integrity without active awareness. For example, you should be able to bend over to pick up your morning paper with no risk of straining your low back. You will increase the functionality of the core through appropriate stretching and deliberate strengthening. Core Integration The core is tasked with assisting the lower-extremity to communicate with the upper-extremity, and vice versa. Proper development of this concept leads to ‘core integration’ of your system and, as a result, improves performance in your sport of choice as well as day-to-day movement in life. A heightened ‘ability’ will bring renewed confidence, whether its driving the golf ball farther or playing with your grandchild at the park. You will maximize your body’s integration by continually pushing the threshold of your central nervous system to perform through variation of intensity, tempo, sets, repetitions and rest. Corrective exercise is essential; based on need Your program design may include corrective elements with the intention of bringing harmony to your musculoskeletal system. Essentially, corrective exercise means we will stretch what is tight and mobilize restrictions in order to move on to strength and conditioning. High-performance—vision becomes reality Are you performing to the best of your ability? Regardless of your sport or activity, do you get the most out of your body when you ask it to move? The great majority of us have room for improvement. Even those at the top of their game are always looking for a way to take it to the next level. I have yet to meet a tennis player that would turn down more velocity on their first serve, or an avid gardener that would enjoy spending hours caring for their plants void of pain. The evolution of your high-performance activity follows corrective exercise within your base programming. The degree to which you will develop strength, balance, agility and power is dependent on your focus in movement as well as your level of conditioning from the outset. For example, a football player will have a different protocol than a construction worker, and they will both vary from a dental hygienist. Regardless of your background or position in life, you are an athlete. You ask your body to generate movement; therefore, the general goal will be to get more out of your patterns with less perceived effort. Successfully moving from one level to the next will bring with it vitality.
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John Welch, leading a group through Outdoor Functional Core Integration at Elawa Park in Lake Forest. |
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Single Leg Lateral Leap |
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TRX Wood Chop Lunge |
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Double Leg Lateral Leap |
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Split Stance Lunge |
