Wrestling is a tough sport that requires immense physical prowess. As a result, it is important to train functional movement in order to achieve maximum sports performance. specific and targeted exercises can only work for the muscles and not the movement, this is where functional strength training comes in; it focuses on movement rather than just muscle strengthening.
WHY FUNCTIONAL FITNESS IS SO IMPORTANT?
The main word here is function. The function is the purpose, hence functional training is just training that has a purpose. The purpose can be related to getting better at everyday activities- like walking, squatting to pick up something heavy, pushing a revolving door, getting in and out of a chair or preparing to compete in a sport like soccer, football, tennis, learning basic wrestling techniques etc. A functional strength training programme simply strengthens you in a way that translates to an activity outside of the weight room.
Functional strength training can benefit anyone, regardless of fitness level, age, exercise experience, or training time available. Functional training programmes can help with muscle definition, calorie burn, aerobic capacity, and muscle growth. The key component of a functional training workout is simply moving; specifically, moving in multiple directions, at various speeds. A functional workout typically consists of compound exercises like squats, lunges, and deadlifts. It helps to improve your body’s ability to work efficiently as one unit and also improves coordination, balance, and body awareness, which will help you avoid unnecessary injuries.
ADVANTAGES OF FUNCTIONAL STRENGTH TRAINING
1. IMPROVED MOVEMENT PATTERNS
The human body is designed to move and human movements can be classified into patterns such as the hinge, squat, lunge, push, pull and rotation. The human body is specially designed to function most efficiently. Exercises in functional training are based on movement patterns rather than isolated muscle actions.
2. IMPROVED MOVEMENT EFFICIENCY
Functional strength training methods are used to help athletes perform at their peak in their sport. Dubai wrestling academy coaches create exercise programmes based on movement patterns in order to help their wrestlers perform better in competition. Moving your body in a way that recruits multiple muscle groups at once requires a certain level of coordination, focus, and core strength and the more you train functionally, the better you’ll become at working your entire body as one system.
3. IMPROVED PHYSIQUE
Because functional training works for multiple muscle groups at once, it can help you develop a leaner, more athletic-looking body. Many athletes and dancers have great bodies because they perform movements that use their entire bodies. Movement-based exercise could help one to develop the same lean, muscular appearance as people who get paid to move for a living.
4. IMPROVED COORDINATION AND MOBILITY
Mobility is the ability to control movement across an entire range of motion; when muscles on one side of a joint shorten, muscles on the other side lengthen, which means that many integrated movement patterns, such as squats or pushing and pulling from a standing position, can improve joint mobility while also improving overall muscle coordination.By improving overall coordination and mobility, functional training exercise may help to reduce the risk of injury.
5. IMPROVED CALORIE BURN
When compared to traditional strength training, functional training can be more helpful to burn calories. To consume one litre of oxygen, the body expands approximately 5 calories of energy. Every time you use your muscles, you consume more oxygen and that results in burning more calories.
HERE ARE SOME FUNCTIONAL MOVEMENTS YOU CAN INCORPORATE INTO YOUR ROUTINE
What makes an exercise functional varies a bit from person to person, fitness level and goals, but it is suggested to follow a handful of basic movement patterns. Below are some exercises that will get you started working on.
- Lateral lunge
- Bent-over row
- Single-leg deadlift
- Medicine ball rotational throw