Functional Training and Rehabforms.acsm.org/15TPC/PDFs/39 Strube.pdf · 2015. 1. 22. · Warm up...
Transcript of Functional Training and Rehabforms.acsm.org/15TPC/PDFs/39 Strube.pdf · 2015. 1. 22. · Warm up...
FUNCTIONAL TRAINING AND REHAB Wayne Strube PT, DPT
DISCLAIMER
The view(s) expressed herein are those of the author(s) and do not reflect the official policy or position of Brooke Army Medical Center, the U.S. Army Medical Department, the U.S. Army Office of the Surgeon General, the Department of the Army, Department of Defense or the U.S. Government.
WHAT IS FUNCTIONAL TRAINING?
A classification of exercise which involves training the body for activities performed in daily life.
There’s a big gap
END: Endurance STR: Strength PWR: Power SPD: Speed AGI: Agility FLX: Flexibility NER: Nerve DUR: Durability HAN: Hand-Eye Coordination ANA: Analytic Aptitude
GENERAL COMPONENTS
Strength
Endurance Mobility
Strength
Endurance Mobility
Strength - the ability to overcome resistance Endurance - the ability to sustain activity Mobility - the quality of movement Current Method Functional
WHAT IS FUNCTIONAL PERFORMANCE TRAINING
Targets components of the specific athlete Targets the neuromuscular system
Trains movements (muscle groups and the nervous system), not just muscles
Includes challenges to improve multiple components of fitness: dynamic and static balance, coordination, strength, endurance, proprioception, agility, speed, power, etc.
KINETIC CHAIN/LINKING
Kinetic Linking For optimal movement the body must act as a
kinetic chain where energy and force are transferred successfully and safely from one body part/joint to another.
You don’t want weak links anywhere in the chain.
CORE STRENGTHENING “PILLAR”
Foundational Movements Stable Base Center Axis
Shoulders Trunk Hips
CORE/PILLAR
Every warm up begins with core Exercises used to initiate/activate the stabilizing muscles
of the shoulders, trunk, and hips
Keep a stable base from which to move Creates more efficient movement patterns
PERFORMANCE PYRAMID
Functional Movement Represents the foundation: mobility and stability
The ability to move through foundational patterns Squat, Lunge, SLS, etc
Functional Performance Represents gross performance and efficiency of
movement Strength, speed, power, quickness, endurance, etc
Functional Skill Represents specific skill, ability to perform a given
activity or complete a task Running while catching, hitting, shooting, advanced skills
Cook, 2010
FUNCTIONAL MOVEMENT SCREEN
• Deep Squat, Hurdle Step, Rotary Stability, Stability Push-up, Active Straight Leg Raise, In-Line Lunge, and shoulder Mobility
• Each movement is scored 0-3 according to specific criteria
• Composite score of <14 predicts injury
(Kiesel et al, 2007; Kiesel, Butler, and Pilsky, 2009; Kiesel, Pilsy, and Butler, In Press; Chorba, Chorba, Bouillon, Overmyer, and Landis, 2010; Minick et al, 2010)
Y-BALANCE TEST
Predictor of Injury Assesses balance, coordination and stability
Composite reach distance <94% of the limb length were 6.5x more likely to have a lower extremity injury
Anterior reach distance difference >4cm = 2.5x more likely to sustain a lower extremity injury
(Kiesel et al, 2007; Kiesel, Butler, and Pilsky, 2009; Kiesel, Pilsy, and Butler, In Press; Chorba, Chorba, Bouillon, Overmyer, and Landis, 2010; Minick et al, 2010)
MAIN POINTS
The Performance Pyramid is built the foundation foundation of mobility and stability
You are only as strong as your weakest link Assessing and correcting impairments is the key to
injury prevention and enhancing performance Recover and regeneration are vital to helping you
achieve your goals Majority of injuries lend themselves to rapid
rehabilitation and reconditioning
TRAINING INJURED SOLDIERS
With out proper form integrated into the patients neuromuscular development there will be a lack of safe function
“Compensations” When a stabilizing muscle is inactive or weak therefore
the stress is shifted to another part of the body Mid foot strike running
Core strength Hip Strength Proper knee, hip and ankle alignment
WEEKLY TRAINING FOR RETURNING TO DUTY
Linear Day Lateral Day Acceleration Day Strike/Interval Day Functional Day
LINEAR DAY
Block 1 Fwd Band Walks Hurdle Plank Split Lunge Lunge Fwd Lunge Rev Hip Mob over/under Hip Swings 2-way
Block 2 Ladder Fwd Ladder Diagonal Towel Runs Short/Long Hill Runs Up/Down
Block 3
Pose Belt Run Overhead Run Sand Bag Run Hills Video Analysis
LATERAL DAY
Warm Up Lateral Band Walks Lateral Hurdles Forward Lunge Reverse Slides Lateral Slides Hip Swings
Core Lateral Palof Squat Lateral Palof Split Squat Palof Tall Kneel Snake Squat Form with Arm
movements
Ladder Lateral Drills 1 Box Full Lader Ladder Diagonals S Drill 1 Each Way Cone Cut 45 Degree L&R
Cut Drills Lateral Airex CAT CAT Trainer T-Drills
Movement Skill Tree Runs for time Beep Test Stair Runs
ACCELERATION DAY
Warm up Lateral Band Walks Sprint Band Walks
Mid-foot/Hip Ext Sprint Hurdles Fwd Lunge Rev Lunge
Core Prone Plank
4, 3, 2 Point Side Plank
Knees, Ankles, Leg Lift Bridge
Double Leg, Marching ASLR Arm Action Tempo
Jog to Sprint
Sprint Drills Leg Recovery (pony drills) Wall Drive Quick Step Drills Straight Leg Shuffle Push-Up Start Fall Start Jump Back Start Airex to Hurdle Runs CAT Thigh Runs
Sprint Power Sled Pull or Treadmill Push Stair Runs Bullet Belt
STRIKE/INTERVAL DAY
Total Body Burpees Front/Back Squat Thrust
Lower Body Pushing Air Squats Lunges
Fwd, Lat, Backward Step-ups
Fwd, Lat Lower Body Pulling
Glute-ham raise Val-slide curls Scissor Hip Extension Band Leg Curls
Upper Body Push Push-ups
Norm, Close, Wide, Plyo Hand Stand TRX
Upper Body Pulling Pull-ups Chin-ups Clapping Kipping TRX Row
STRIKE/INTERVAL DAY CONT.
Tire Exercises Flips Flips with jump Sledge Hammer Hits Burpee jump Burpee Varriations
Pushing/Dragging Sled Pushes Sled Pulls (upper body) Sled Drags Varriations
Tabata Drills: Work 20 Seconds Rest 10 Seconds
Intervals can be of any variation:
FUNCTIONAL DAY
Hiking Ruck Marching Power Park Fitness
Mud Run American Ninja Warrior
Paint Ball