Functional Bodyweight Conditioning for GpX
with
Rebecca Small
Introduction
Modern freestyle conditioning focuses on 2 main areas that have gained popularity over recent years: Functional Training and Core
Training. Modern philosophy supports the belief that traditional strength training which isolates single muscle groups is in fact
dysfunctional in that it does not train the body to meet the specific demands of life and sports. However, many functional exercises
require forward flexion, rotation and often both movements combined, therefore functional exercises should be mixed with lessfunctional exercises during a conditioning class in order to create a balanced workout. It is also recommended that only 10% of
exercises be performed with a flexed spine or forward reach. Conditioning classes can also have an element of plyometric training to
promote stabilization, co-ordination and cardiovascular fitness.
Benefits
The modern belief is that functional training creates a well conditioned, healthy and strong body – fit for life and sports.
Benefits include:
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Development of body awareness and movement control
Improve muscular dysbalance
Improve posture
Decrease incidence of injury
Improve athletic performance
Improve postural alignment
Enhance efficiency of movement
To improve both dynamic and static balance
Definitions
Functional Training: is a continuum of exercises that teaches students to handle their own body weight in all planes of movement,
including forward/backward, lateral and with rotation. Functional Training often uses body weight as resistance and typical exercises
include: chin-ups, squats, lunges, tricep dips
Core Training: involves training the entire abdominal region, hip musculature, lower and mid back muscles.
Music Speed: the tempo of conditioning classes needs to be slow enough for participants to achieve a full range of motion of each
exercise. An accepted speed is 120bpm – 130bpm.
Guidelines
Modern Conditioning Methodology
By using a mixture of dynamic and isometric exercises, modern conditioning classes still need to have structure and it’s a good idea
to make a plan of the exercises you will use within your class. Practicing them beforehand also gives you a good idea of how many
sets to perform, whether they are balanced and also how hard they are!
Training Considerations:
1. Exercise Speed
Functional exercises require more concentration to complete the movement correctly, therefore most functional movements
should be slow and controlled. However, it’s also a good idea to include explosive powerful movements to elevate the heart rate and
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encourage reaction speed of fast twitch muscles fibres. Encourage students to focus on the movement, alignment and muscular
contraction of the exercise being performed.
2. Exercise Resistance
Most functional exercises are performed with body weight, light hand weights/tubes or unstable platforms which may make it
difficult to calculate when fatigue will occur. An exercise can be considered effective if the participants experience fatigue after 8-12
repetitions.
3. Range of Motion
Each exercise should be performed through the full range of motion around the joint – promoting strength of the prime movers and
stabilizers.
4. Communication of Exercises
A clear explanation of the exercise with technique points is essential in conditioning classes; however the most important aspect is
telling participants how they should be performing the exercise. Tell them what they should be feeling, how they should squeeze the
muscles, what they should focus on during the movement. Using imagery techniques to get your message across to your students is
essential. It not only helps them understand what you’re trying to say, but it also helps break up endless amounts of
postural/technique cues that can become a little clinical and boring.
Exercise Selection
When selecting exercises, ensure you know how to perform them and how to communicate this to your students. The below is just a
selection of exercises that you can incorporate into your classes.
Class Choreography
Warm-up 5-10mins.
Section 1: Lower body, Core & Plyometric
Section 2: Lower Body, Upper Back, Core & Plyometric
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Large hip circle
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Single leg deadlift
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Straight leg hip extension
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Bent over reverse fly
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Lunge with isometric hold and twist
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Plank support
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Single leg balance with forward flexion
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Narrow plyo squat jump
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Plyometric leap
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Single leg side lunge with rotation
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Single leg squat with alternating reach
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Isometric lunge hold with rotation
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Lateral standing core
Section 3: Support, Push/Pull, Core
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Plank with single arm overhead reach
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Rear Support
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Ab Hold
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Plank with single arm overhead reach
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Lateral Leaps
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Plyo Push
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YTWL
You can find Rebecca on: www.facebook.com/rebeccasmallpresenter AND
www.facebook.com/rebeccasmallinternationalpresenter
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