What is Functional Strength?

Functional Strength, as the name implies, is first and foremost, a comprehensive, multidimensional method for the creation of strength. In our world, there are three separate and distinct types of strength; each of these three prototypical strength types combine improve and enhance overall function. 

• Absolute strength
• Explosive strength
• Sustained strength

Different groups of people will define overall function differently. An athlete or tier one spec ops fighter will need to operate at the highest most integrated level of these strength types. An average person needs to have the basic requirements of being able to push, pull, squat, climb and crawl which are also all achieved by integrating these three strength types. The difference is in the dosage of activity in these three very specific modes.

Absolute Strength

Absolute strength is moving maximum payloads for low reps, short distances with no regard for velocity. It is best exemplified by short-stroke powerlifts: squat, bench press, deadlift. Our school of strength has archetypical signature techniques in each of the lift. with cohesive firing of the muscles from head to toe. We use pristine form combined with a highly controlled breath that generates maximum tension. This reactivates lost function in the body and injury-proofs joints, tendons, and ligaments.

By improving absolute strength, overall base strength is improved. This means different things to different groups of people. An athlete will improve low end power and torque. The average person will be able to better perform everyday tasks without weakness, thus improving overall quality of life. The other by-product of this type of training is the injury-proofing component. Power training has quantifiably reduced injuries among American spec ops fighters that practice our approach. As we age, we lose muscle mass. Called sarcopenia, loss of muscle mass leads to varying degrees of inability to perform normal daily activities. Muscle loss can cause a cascade of effects, including slowed movement and loss of balance.

We have a five sequential techniques for each of the three powerlifts. Archetypical techniques establish a safe and effective technical progression. As each sequential technique is mastered, the trainee moves to the next phase. This ensures that pristine technique is transferred to successively more difficult modes. To learn more sign up for our FREE Ecourse.

Explosive Strength

Explosive strength is defined as moving moderate payloads for long distances with maximum velocity. It requires that two measures be improved. The first is how quickly a movement can be performed. The second is how quickly the muscle can contract to execute that movement. Both of these factors need to be considered when developing explosive strength.

It is best exemplified by large muscle movements: power cleans, high pulls, weighted or unweighted vertical jumps, heavy ball throws, sprinting. The conditioned athlete is looking to improve speed, power, and performance. This kind of training will improve muscular reaction times. The average person starting this kind of training should have a good foundation in absolute strength; establish a solid neuromuscular pathway first. Explosive strength movements challenge the body and improve overall firing capacity, increasing and improving power output.

Sustained Strength

Sustained strength is defined as moving light payloads for various distances with maximum duration. This type of strength is best exemplified by MMA extended drills, prolonged kettlebell drills, HeavyHands protocols, Weckmethod Pulser drills. It requires a combination of cardio endurance and muscular strength. Hybrid cardio melds aerobics with strength training and in so doing reconfigures working muscles by adding mitochondrial density. Acquiring more mitochondria makes the body more efficient at utilizing food for fuel amping the metabolism. In so doing muscular growth limits that Nature has imposed on us can be extended.

Len Schwartz, John Parrillo and Ori Hofmekler independently began advocating different exercise protocols, that each had the intended purpose of reconfiguring muscle composition. In 1995 Dr. Len Schwartz began relating to me that he was working on a new type of exercise protocol to develop Long Strength. Separately, John Parrillo devised a program using a 100 rep extended set. Ori Hofmekler had his own unique take on this concept when he developed Controlled Fatigue Training. Learn more about these three men in the posts below.

Technically we seek to create Type III Intermediate fast-twitch fibers; a cross between Type I and Type IIb. These hybrid fibers utilize both aerobic and anaerobic pathways for energy metabolism. The benefit to an athlete is the ability to work for longer periods of time with greater intensity like an MMA fighter. For the average person this is an excellent way to help a stagnant metabolism reignite its ability to utilize nutrients. A jumpstarted metabolism aids in weight loss as well as muscular growth.

Functional Strength is the byproduct of the integration of activities that develop strength in all three strength types. Each strength mode needs to be given proportional representation within a comprehensive training template. Each mode needs training attention on a regular and routine basis. Each strength type is, over time, practiced and eventually mastered. Any trainee that quantifiably improves benchmark performance within each of the definable strength types automatically improves athletic performance and/or functionality in every measurable way. Improve strength in all three strength types and performance in every bio-motor attribute (speed, strength, endurance, flexibility, agility) automatically improves. Of the five bio-motor attributes, strength is preeminent: strength is the King of bio-motor attributes because strength and strength alone bleeds over into other attributes.

Pure strength is geometrically increased by mastering the powerlifts, gaining their low-end power and torque; speed is radically increased by radically increasing explosive strength and absolute strength. There is no speed without strength. The endurance bio-motor attribute is improved by immersing oneself in sustained strength training, perhaps some fighter training drills, rope jumping, top-and-bottom bag or heavy bag drills. In each bio-motor attribute, benchmarks are established, and drills and training strategies are developed to improve benchmarks. By improving personal best performances in each of the three strength types, Functional Strength is established.

Each definable strength type deserves a proportional share of the training template. The division amongst the three definable strength types is dependent on the relative strengths and weaknesses of the individual. Naturally, the intelligent trainee will address weaknesses rather than continually playing to strengths. Functional strength is attained when all three strength types are recognized, practiced, and mastered: those that address all three strength types, those that improve performance within each, automatically improve whatever athletic activity they choose. When a trainee acquires an abundance of absolute strength, explosive strength, and sustained strength, that multidimensional sum total is the personification and definition of Functional Strength.

Learn more about our training philosophy check out these posts.

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