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What are the biomechanical adaptations that can improve your functional training program?

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Functional training is a popular and effective way to enhance your fitness, performance, and health. It involves exercises that mimic the movements and challenges of everyday life, such as squatting, lunging, pushing, pulling, twisting, and balancing. Functional training can improve your strength, mobility, stability, coordination, and endurance, as well as prevent injuries and chronic pain. But how does functional training affect your body at a deeper level? What are the biomechanical adaptations that can improve your functional training program? In this article, we will explore some of the key changes that occur in your muscles, tendons, bones, and joints when you engage in functional training, and how you can optimize them for better results.

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Adrian Oggenfuss

Gesundheit beginnt im Kopf | Personal Fitness, Health & Mindset Coach für Unternehmer und High Performer ?? onmind.ch

1 Muscle adaptations

One of the main goals of functional training is to increase your muscle mass and strength. This is achieved by stimulating your muscle fibers to grow in size and number, a process called hypertrophy. Hypertrophy occurs when you overload your muscles with resistance, intensity, volume, and frequency, and provide them with adequate recovery and nutrition. Functional training can also enhance your muscle quality, which refers to the ratio of muscle mass to fat mass, and your muscle power, which is the ability to produce force quickly. Functional training can improve your muscle quality and power by incorporating explosive movements, such as jumps, throws, and sprints, and by reducing your body fat percentage.

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Seabron (Skip) Page, Psychology of Sport, MA. NASM B.MSC

Performance Enhancement Specialist @ Holistic Body Sculpture | Sports Performance, Wellness Coaching [email protected]
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Biomechanical adaptations play a crucial role in improving functional training programs by enhancing movement efficiency, strength, and overall performance. Here are several biomechanical adaptations that can positively impact your functional training program. Functional training engages multiple muscle groups simultaneously, leading to increased muscle activation compared to isolated exercises. This activation helps in developing functional strength relevant to daily activities and sports. Functional training incorporates exercises that target stabilizing muscles around joints, leading to improved joint stability.

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Dexter Jemuel Tay

Head of Education | ICF-ACC | NBC-HWC | Mentor Coach for Health & Fitness Professionals | Kettlebell Sport Asian & World Champion
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From a muscle tissue resilience perspective, the IoM's 4Q model enhances fascial health and adaptability through diverse training stimuli. Unloaded Linear and Movement Training improve fascial elasticity and dynamic force distribution, while Loaded Linear and Movement Training strengthen and align fascial tissues, promoting efficient force transmission and structural integrity. This comprehensive approach fosters a resilient fascial network, essential for supporting muscular loads and facilitating efficient movement across various activities.

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2 Tendon adaptations

Tendons are the connective tissues that attach your muscles to your bones. They play a vital role in transmitting force and absorbing shock during functional movements. Functional training can strengthen your tendons and make them more resilient to stress and injury. This is achieved by increasing the collagen content and cross-linking of your tendons, which improves their stiffness and elasticity. Functional training can also stimulate the growth of new blood vessels and nerve endings in your tendons, which enhances their healing and sensitivity. Functional training can improve your tendon health by using a variety of loads, speeds, angles, and durations, and by allowing sufficient rest and recovery between sessions.

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Seabron (Skip) Page, Psychology of Sport, MA. NASM B.MSC

Performance Enhancement Specialist @ Holistic Body Sculpture | Sports Performance, Wellness Coaching [email protected]
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Functional training can strengthen your tendons and make them more resilient to stress and injury. This is achieved by increasing the collagen content and cross-linking of your tendons, which improves their stiffness and elasticity.

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Adrian Oggenfuss

Gesundheit beginnt im Kopf | Personal Fitness, Health & Mindset Coach für Unternehmer und High Performer ?? onmind.ch
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It is important to consider, that adaptations in tendons will take longer than adaptations in muscles. This can lead to injuries, if tendons are not allowed the time to get stronger and catch up with muscle growth - i.e. by increasing weights in resistance training to soon.

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3 Bone adaptations

Bones are the rigid structures that support your body and protect your organs. They also store minerals, such as calcium and phosphorus, and produce blood cells. Functional training can increase your bone density and strength, which reduces the risk of fractures and osteoporosis. This is achieved by applying mechanical stress to your bones, which stimulates the activity of osteoblasts, the cells that build new bone tissue. Functional training can also improve your bone geometry and architecture, which affects how your bones distribute load and resist bending and twisting. Functional training can enhance your bone adaptations by using high-impact and multi-directional movements, such as hops, skips, and changes of direction, and by consuming enough calcium and vitamin D.

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Seabron (Skip) Page, Psychology of Sport, MA. NASM B.MSC

Performance Enhancement Specialist @ Holistic Body Sculpture | Sports Performance, Wellness Coaching [email protected]
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Functional training can increase your bone density and strength, which reduces the risk of fractures and osteoporosis. This is achieved by applying mechanical stress to your bones, which stimulates the activity of osteoblasts, the cells that build new bone tissue.

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4 Joint adaptations

Joints are the points where two or more bones meet. They allow your body to move in different planes and directions. Functional training can improve your joint range of motion and stability, which improves your mobility and posture. This is achieved by stretching and mobilizing your joint capsules, ligaments, and cartilage, which are the tissues that surround and cushion your joints. Functional training can also increase your joint lubrication and nutrition, which prevents friction and degeneration. Functional training can optimize your joint adaptations by using full and varied movements, such as rotations, extensions, and flexions, and by warming up properly and cooling down gradually.

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5 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?

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Adrian Oggenfuss

Gesundheit beginnt im Kopf | Personal Fitness, Health & Mindset Coach für Unternehmer und High Performer ?? onmind.ch
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With functional training, our neuro-muscular connection will also get stronger. Our nervous system will learn how to perform movements more accurately and ergonomically and recruit more muscle fibers at the same time, to generate more power.

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What are the biomechanical adaptations that can improve your functional training program?

1

2

3

4

5

1 Muscle adaptations

2 Tendon adaptations

3 Bone adaptations

4 Joint adaptations

5 Here’s what else to consider

Functional Training

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What are the biomechanical adaptations that can improve your functional training program?

1

2

3

4

5

1 Muscle adaptations

2 Tendon adaptations

3 Bone adaptations

4 Joint adaptations

5 Here’s what else to consider

Functional Training

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