What You Need to Know About Functional Training: The Functional Training Handbook Ebook Rar
Functional Training Handbook Ebook Rar: A Comprehensive Guide to Movement, Health, and Athletic Performance
Do you want to reach a whole new level of physical training that fosters lifelong health, mobility, and athletic development? Do you want to learn from the experts how to improve your sports performance, prevent injury, and re-train faulty movement patterns? Do you want to access a practical guide that delivers clear, how-to information, an array of sport-specific guidelines, and key principles that will keep you at peak performance?
Functional Training Handbook Ebook Rar
If you answered yes to any of these questions, then you need to get your hands on the Functional Training Handbook Ebook Rar. This ebook is a comprehensive resource that covers everything you need to know about functional training, a revolutionary approach to movement that integrates the whole body and enhances its function. In this article, we will tell you what functional training is and why it is important, what the Functional Training Handbook Ebook Rar offers and how to download it, and how to use it to improve your movement, health, and athletic performance.
What is functional training and why is it important?
The definition and benefits of functional training
Functional training is a type of exercise that focuses on training the body for the activities performed in daily life or sports. It involves movements that mimic or enhance the natural function of the body, such as squatting, lunging, pushing, pulling, twisting, bending, balancing, etc. Functional training also incorporates multiple joints, muscles, planes of motion, and energy systems in each exercise.
The benefits of functional training are numerous and well-documented. Some of them include:
Improving posture, alignment, stability, mobility, coordination, balance, agility, power, speed, endurance, strength, flexibility, etc.
Reducing the risk of injury by correcting muscle imbalances, enhancing joint stability, increasing neuromuscular control, etc.
Enhancing performance in sports by developing sport-specific skills, increasing power output, improving reaction time, etc.
Increasing functionality in daily life by making everyday tasks easier, preventing falls or accidents, improving quality of life, etc.
Promoting health and wellness by improving cardiovascular fitness, metabolism, immune system, mental health, etc.
The key principles and components of functional training
To achieve optimal results from functional training, you need to follow some key principles and components that guide your exercise selection, progression, and execution. Some of them are:
Individualization: You need to tailor your functional training program to your specific goals, needs, abilities, limitations, preferences, etc. You also need to consider your current fitness level, injury history, movement patterns, etc.
Variation: You need to vary your functional training program to avoid boredom, plateau, overtraining, etc. You can do this by changing the exercises, intensity, volume, frequency, duration, rest periods, equipment, environment, etc.
Specificity: You need to make your functional training program specific to your desired outcome, whether it is improving your health, functionality, or performance. You also need to make it specific to your sport or activity of choice by incorporating movements that mimic or enhance the demands of that sport or activity.
Integration: You need to integrate your functional training program with other aspects of your training regimen, such as warm-up, cool-down, recovery, nutrition, hydration, sleep, etc. You also need to integrate your functional training program with other types of training, such as cardiorespiratory, resistance, flexibility, balance, etc.
Progression: You need to progress your functional training program gradually and systematically to challenge your body and stimulate adaptations. You can do this by increasing the difficulty or complexity of the exercises, adding more weight or resistance, reducing the rest periods or increasing the work periods, etc.
What is the Functional Training Handbook Ebook Rar and what does it offer?
The overview and features of the ebook
The Functional Training Handbook Ebook Rar is a digital version of the Functional Training Handbook, a bestselling book written by Craig Liebenson, a renowned chiropractor and expert in functional training. The ebook is a comprehensive guide that covers the theory and practice of functional training, with contributions from more than 30 leading experts in the field. The ebook offers:
A big-picture approach to movement that integrates the whole body and enhances its function
A practical guide that delivers clear, how-to information, an array of sport-specific guidelines, and key principles that will keep you at peak performance
A comprehensive resource that covers the fundamentals, the evaluation, the training, the injury prevention, and the motor control and athletic development of functional training
A user-friendly format that allows you to access the ebook on any device, such as a computer, tablet, smartphone, or e-reader
A bonus feature that includes an interactive ebook edition, offering enhanced navigation, cross-linked pages and references, highlighting tool, note-taking and sharing capabilities, quick reference tabbing, etc.
The table of contents and sample chapters of the ebook
The Functional Training Handbook Ebook Rar consists of 40 chapters divided into five sections: Fundamentals, Sport-Specific Training Considerations, Strength and Conditioning Considerations, Region-Specific Considerations, and Motor Control and Athletic Development. The table of contents is as follows:
SectionChapterTitle
Fundamentals1The Functional Approach
2The Role of Musculoskeletal Fitness in Injury Prevention in Sport
3Bridging the Gap from Rehabilitation to Performance
4Dynamic Neuromuscular Stabilization: Exercises Based on Developmental Kinesiology Models
5The Clinical Audit Process and Determining the Key Link
6Functional Evaluation of Faulty Movement Patterns
7Fundamentals of Training the Locomotor System
8Sport-Specific Training Considerations
Sport-Specific Training Considerations9Baseball
10Basketball
11Cycling
12Dance
13Football
14Golf
15Hockey
16Mixed Martial Arts
17Olympic Weight Lifting
18Skiing
19Soccer
20Swimming
21Surfing
22Tennis
Strength and Conditioning Considerations23Establishing Functional Baselines and Appropriate Training for Off-Season Conditioning and Injury Prevention
24Running in Sport
25The Dead Lift
26Off-Season Considerations for Baseball
27Off-Season Considerations for Basketball
28Off-Season Considerations for Hockey
29Training Strategies for Developing Explosive Power in Mixed Martial Arts and Other Sports
30<
Off-Season Considerations for Soccer
Region-Specific Considerations31<
Injury Prevention in Running Sports
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32Prevention of Knee Injury in Women
33 Nonoperative Shoulder Rehabilitation Using the Kinetic Chain
34 Treating and Preventing Injury in the Overhead Athlete
Motor Control and Athletic Development 35 Principles of Athletic Development
36 Coaching FundamentalsA Skill Acquisition Perspective
37 Movement Quality: The Missing Link in Strength and Conditioning
38 The Role of Motor Learning and Neuroplasticity in Functional Training
Index
To give you a taste of what the ebook contains, here are some sample chapters that you can read for free:
The Functional Approach: This chapter introduces the concept and philosophy of functional training, its historical roots, its scientific basis, and its clinical applications. It also explains the difference between functional training and traditional training, and how to integrate them for optimal results.
The Role of Musculoskeletal Fitness in Injury Prevention in Sport: This chapter discusses the importance of musculoskeletal fitness in preventing sports injuries, and how to assess and improve it using functional tests and exercises. It also provides examples of common sports injuries and their functional causes and solutions.
Sport-Specific Training Considerations: This chapter provides an overview of the sport-specific training considerations for 14 different sports, such as baseball, basketball, cycling, dance, football, golf, hockey, mixed martial arts, Olympic weight lifting, skiing, soccer, swimming, surfing, and tennis. It covers the common movement patterns, demands, injuries, and functional training strategies for each sport.
The Dead Lift: This chapter explains the benefits and mechanics of the dead lift, one of the most fundamental and functional exercises for the locomotor system. It also provides guidelines on how to perform the dead lift safely and effectively, how to progress and regress it according to your level and goals, and how to avoid common mistakes and pitfalls.
The Role of Motor Learning and Neuroplasticity in Functional Training: This chapter explores the role of motor learning and neuroplasticity in functional training, and how to enhance them using evidence-based principles and methods. It also provides practical tips on how to optimize your learning environment, feedback, attention, motivation, variability, etc.
How to download and access the Functional Training Handbook Ebook Rar?
The steps and requirements for downloading the ebook
If you are interested in downloading the Functional Training Handbook Ebook Rar, you need to follow these steps:
Click on this link: https://vdoc.pub/documents/functional-training-handbook-5s0aq3q6gbk0
Click on the download button on the top right corner of the page
Choose the format you prefer, such as PDF, EPUB, MOBI, etc.
Wait for the download to complete
Save the file to your device or cloud storage
Before you download the ebook, you need to make sure that you have the following requirements:
A device that can access the internet and open the ebook file, such as a computer, tablet, smartphone, or e-reader
A software or app that can read the ebook file, such as Adobe Acrobat Reader, Calibre, Kindle, etc.
Enough storage space on your device or cloud storage to save the ebook file
A stable and secure internet connection to download the ebook file
The tips and precautions for opening and reading the ebook
After you download the ebook, you need to follow these tips and precautions to open and read it:
Scan the ebook file for viruses or malware before opening it
Open the ebook file with the appropriate software or app that matches its format
Adjust the settings of your software or app to suit your preferences, such as font size, brightness, zoom, etc.
Use the interactive features of the ebook edition to enhance your reading experience, such as searching, highlighting, taking notes, sharing, etc.
Do not share or distribute the ebook file without permission from the author or publisher
Do not modify or alter the ebook file without permission from the author or publisher
How to use the Functional Training Handbook Ebook Rar to improve your movement, health, and athletic performance?
The general guidelines and recommendations for using the ebook
To get the most out of the Functional Training Handbook Ebook Rar, you need to follow these general guidelines and recommendations:
Read the ebook thoroughly and carefully, paying attention to the details and examples
Apply what you learn from the ebook to your own training program, following the key principles and components of functional training
Consult with a qualified professional, such as a coach, trainer, therapist, or doctor, before starting or changing your training program
Monitor your progress and results regularly, using objective and subjective measures
Seek feedback and guidance from others who have used or are using the ebook, such as peers, mentors, experts, etc.
Review and revise your training program periodically, based on your goals, needs, abilities, limitations, preferences, etc.
The sport-specific training considerations and examples from the ebook
To give you an idea of how to use the Functional Training Handbook Ebook Rar for your specific sport or activity of choice, here are some sport-specific training considerations and examples from the ebook:
Baseball: Baseball players need to develop functional strength, power, speed, agility, coordination, and balance in their upper body, lower body, and core. They also need to prevent common injuries such as rotator cuff tears, elbow tendinitis, low back pain, hamstring strains, etc. Some functional exercises for baseball players are rotational medicine ball throws, single-leg dead lifts, lateral lunges, planks, etc.
Basketball: Basketball players need to develop functional endurance, explosiveness, quickness, jumping ability, and stability in their lower body and core. They also need to prevent common injuries such as ankle sprains, knee ligament tears, patellar tendinitis, etc. Some functional exercises for basketball players are plyometric jumps, squat jumps, lateral shuffles, side planks, etc.
players need to develop functional aerobic and anaerobic capacity, power output, pedaling efficiency, and posture in their lower body and core. They also need to prevent common injuries such as iliotibial band syndrome, low back pain, neck pain, etc. Some functional exercises for cycling players are single-leg squats, step-ups, hip bridges, dead bugs, etc.
Dance: Dance players need to develop functional flexibility, mobility, strength, balance, coordination, and grace in their whole body. They also need to prevent common injuries such as ankle sprains, hip impingement, stress fractures, etc. Some functional exercises for dance players are dynamic stretches, lunges with twists, single-leg balances, bird dogs, etc.
Football: Football players need to develop functional power, speed, agility, strength, and resilience in their whole body. They also need to prevent common injuries such as concussions, shoulder dislocations, ACL tears, etc. Some functional exercises for football players are sled pushes, kettlebell swings, sprint drills, push-ups, etc.
Golf: Golf players need to develop functional rotational power, stability, mobility, and accuracy in their upper body, lower body, and core. They also need to prevent common injuries such as low back pain, elbow tendinitis, shoulder impingement, etc. Some functional exercises for golf players are cable wood chops, single-arm rows, hip rotations, side bends, etc.
Hockey: Hockey players need to develop functional endurance, explosiveness, quickness, balance, and agility in their lower body and core. They also need to prevent common injuries such as groin strains, hip flexor strains, low back pain, etc. Some functional exercises for hockey players are lateral skater jumps, single-leg squats, plank variations, Russian twists, etc.
Mixed Martial Arts: Mixed martial arts players need to develop functional strength, power, speed, endurance, flexibility, and coordination in their whole body. They also need to prevent common injuries such as concussions, eye injuries, fractures, etc. Some functional exercises for mixed martial arts players are medicine ball slams, burpees, mountain climbers, spiderman push-ups, etc.
Olympic Weight Lifting: Olympic weight lifting players need to develop functional explosive power, strength, stability, and technique in their whole body. They also need to prevent common injuries such as wrist sprains, shoulder impingement, low back pain, etc. Some functional exercises for Olympic weight lifting players are snatch grip dead lifts, front squats, overhead presses, Turkish get-ups, etc.
Skiing: Skiing players need to develop functional balance, stability, mobility, and endurance in their lower body and core. They also need to prevent common injuries such as knee ligament tears, ACL tears, MCL sprains, etc. Some functional exercises for skiing players are single-leg hops, side lunges, wall sits, plank jacks, etc.
Soccer: Soccer players need to develop functional aerobic and anaerobic capacity, speed, agility, strength, and power in their lower body and core. They also need to prevent common injuries such as ankle sprains, hamstring strains, groin pulls, etc. , sprint intervals, lateral shuffles, bicycle crunches, etc.
Swimming: Swimming players need to develop functional cardiovascular fitness, power, endurance, and technique in their upper body, lower body, and core. They also need to prevent common injuries such as shoulder impingement, rotator cuff tears, swimmer's ear, etc. Some functional exercises for swimming players are pull-ups, dumbbell rows, flutter kicks, supermans, etc.
Surfing: Surfing players need to develop functional balance, stability, mobility, strength, and power in their whole body. They also need to prevent common injuries such as ankle sprains, knee ligament tears, low back pain, etc. Some functional exercises for surfing players are bosu ball squats, single-leg dead lifts, push-ups with rotation, side planks with leg lift, etc.
Tennis: Tennis players need to develop functional rotational power, speed, agility, coordination, and endurance in their upper body, lower body, and core. They also need to prevent common injuries such as tennis elbow, shoulder tendinitis, wrist sprains, etc. Some functional exercises for tennis players are medicine ball throws, lateral lunges with rotation, skipping rope, reverse crunches, etc.
Conclusion and FAQs
The summary and main takeaways of the article
In conclusion, functional training is a type of exercise that focuses on training the body for the activities performed in daily life or sports. It involves movements that mimic or enhance the natural function of the body, such as squatting, lunging, pushing, pulling, twisting, bending, balancing, etc. Functional training also incorporates multiple joints, muscles, planes of motion, and energy systems in each exercise.
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