2.3 Content of functional strength training
muscle hypertrophy
BENDING, CONTRACTION, BEND
Functional strength training is a training approach that aims to improve the overall muscular contraction strength and efficiency of individuals, taking into account their specific characteristics and needs. Unlike traditional training methods that focus on isolated muscle development for specific movements, functional strength training emphasizes a balanced approach. It encompasses a range of exercises that target opposing movements such as pushing and pulling, as well as exercises that address different areas of the body, such as the hips and knees. The primary goal of functional strength training is to enhance the ability to engage a greater number of muscle fibers rather than solely focusing on muscle hypertrophy. This approach leverages the body’s elasticity to generate explosive power. By promoting the activation of multiple muscle groups and optimizing neural coordination, functional strength training contributes to the improvement of maximum strength and power output. The concept of functional training seeks to establish a standardized training method that can benefit athletes across various sports. It recognizes the importance of the body’s kinematic chain and aims to enhance overall coordination and functional performance. Through the incorporation of functional strength training, individuals can unlock their full potential and achieve improved physical capabilities in sports and other activities of daily life.The functional strength training program utilized here includes the following exercises:1. Supine leg lifting with feet clamping a football:This exercise aims to target and strengthen the rectus abdominis and iliopsoas muscles. Participants lie on their backs, gripping a football with their feet to prevent it from rolling away. The exercise involves lifting the leg quickly and lowering it slowly while simultaneously lifting the hands and head off the ground. Each round consists of two sets, with each set comprising ten repetitions of leg lifts and drops.2. Supine hip turning with knees clamping a football:This drill focuses on enhancing the hip flexors and iliopsoas muscles. Participants lie on their back with arms extended to the sides. They bend their knees to a 90-degree angle while gripping a solid ball between their knees. The exercise involves twisting the hips from left to right while maintaining steady breathing and engaging the abdominal muscles. Each participant performs two sets of 15 repetitions for each movement.3. Single-sided plank:The aim of this exercise is to target multiple muscle groups, including the latissimus dorsi, erector spinae, gluteus maximus, deltoid muscle, rectus abdominis, and abdominal oblique muscles. Participants start in a prone position and bend their left elbow joint to support their body weight, while simultaneously raising their right arm forward. During the training, the participants straighten their left leg to support the ground and lift the front of their right foot. It is important to maintain steady breathing throughout the entire training process, keep the back tightened, and avoid any shaking of the raised arm and leg. Each set consists of 15 repetitions, and participants perform two sets of training.4. Single leg squat:The objective of this exercise is to target the hip muscles and quadriceps of the players. Participants begin by assuming a standing posture with their weight on the right foot, maintaining balance. They then extend the left leg backward, placing the right hand behind the ears. The exercise involves squatting down, touching the right foot with the left hand, and standing back up. It is crucial to avoid bending over during the squatting movement. Participants should perform two sets of training, with each set comprising 15 repetitions.5. Supine leg swinging with feet clamping a football:The purpose of this exercise is to target the players’ rectus abdominis and iliopsoas muscles. Participants lie on their backs with their feet clamped around a football to prevent it from dropping during training. Using the waist as the axis, they swing their legs from left to right, with their hands placed on both sides of the body to maintain balance. The upward swing should be swift, while the downward swing should be done leisurely. Each set consists of 10 repetitions, and participants perform two sets of training.6. Supine head leg crunches with feet clamping a football:This exercise focuses on exercising the players’ rectus abdominis and iliopsoas muscles. Participants lie on their backs with their feet pinned to the football, lifting their legs, curling their abdominals, and raising their hands. They slightly raise their head and lift their legs straight off the ground. Each set comprises 15 repetitions, and participants perform two sets of training.These exercises have been incorporated into the functional strength training program to specifically target and strengthen the rectus abdominis and iliopsoas muscles of the football players. Participants can enhance their core stability, abdominal strength, and overall lower body muscular endurance by including supine leg swinging and supine head leg crunches with feet clamping a football.