Dynamic Stretch WarmUp
Functional Fitness Circuit
20 minutes
Elevators x10
PowerDeck Squat x10
Grasshoppers x10
3 sets
Tire Flip (for distance) 60 sec
Sledge Overhead-20 sec
Sledge left/right-20 sec
Athletic Fitness Circuit
Knees to Rope-15 sec
Box Jumps
plyo box
Static Stretch Cool Down
From gym to gym, field to field, we are training athletes to reach beyond their potential. One rep at a time- either train insane or remain the same. Pittsburgh, Pa · http://www.primetimeathletes.com
Tuesday, May 21, 2013
Tuesday, May 14, 2013
PTA FitPro Workout 5/14/2013
- Dynamic Warm-Up
- Functional Fitness
- 12 walking plank rows
- 10 dumbbell chops
- 8 jump pull ups
- 5 tire flips w/explosive push ups
- 5 tire flip and jump through
- 20 sec. overhead sledge slams
- 20 sec offset sledge slams
- 20 sec rotational slams
- Athletic Fitness
- 15 sec Quick knees
- TRX Jumps x4
- bear crawls
- Static Cool Down Stretch
Taking your athletic career to the next level: Functional Fitness 101
We train many different athletes who compete in many different sports so as an organization we focus on bringing the inner athlete out of our competitors. Strength training can only take you so far and in most cases pure strength training via conventional weight training does not directly correlate to success in your given sport. The main reason being that conventional weight training isolates muscle groups, and encourages lifting a certain amount of weight in an idealized posture created by a gym machine. The key to functional exercise is integration. It's about teaching all the muscles to work together rather than isolating them to work independently.
This is absolutely critical in any athletic arena for the simple fact that muscles never work in isolation in any sports movement. Does your squat help you make a tackle? Certainly to a degree to bring power through contact, however it does not help you react, breakdown, wrap up, and accelerate through contact.
Functional fitness introduces core stabilizers that help you facilitate the full athletic movement of similar actions to a tackle. Take seated row for example: You're sitting in a chair with your chest pressed against pads, and you pull two levers back. You may be strengthening certain muscles, but your body's not learning anything, because you don't have to activate your core stabilizer muscles or the stabilizers of your arms and shoulders. The machine's doing it for you.
The next time one of your athletes does not see the value behind this alternative style be sure to point them to some of the most well rounded athletes for major sports teams such as Troy Polamalu of the Pittsburgh Steelers, Jens Pulver of the UFC and Floyd "Money" Mayweather just to name a few. Functional Fitness is surely the next step to taking your athletic potential to the next level.
This is absolutely critical in any athletic arena for the simple fact that muscles never work in isolation in any sports movement. Does your squat help you make a tackle? Certainly to a degree to bring power through contact, however it does not help you react, breakdown, wrap up, and accelerate through contact.
Functional fitness introduces core stabilizers that help you facilitate the full athletic movement of similar actions to a tackle. Take seated row for example: You're sitting in a chair with your chest pressed against pads, and you pull two levers back. You may be strengthening certain muscles, but your body's not learning anything, because you don't have to activate your core stabilizer muscles or the stabilizers of your arms and shoulders. The machine's doing it for you.
The next time one of your athletes does not see the value behind this alternative style be sure to point them to some of the most well rounded athletes for major sports teams such as Troy Polamalu of the Pittsburgh Steelers, Jens Pulver of the UFC and Floyd "Money" Mayweather just to name a few. Functional Fitness is surely the next step to taking your athletic potential to the next level.
* Retrieved From: http://www.webmd.com/fitness-exercise/features/working-out-for-real-life-functions
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