Functional Bodybuilding: What Is It?
THE CONVERGENCE OF FUNCTIONAL TRAINING AND BODYBUILDING
Too many coaches and functional fitness athletes, the term “Functional Bodybuilding” may seem like an oxymoron.
But since we’ve begun using bodybuilding concepts to enhance functional fitness athletes specific sport performance we’ve discovered that this training methodology is incredibly effective. If not more so than many other training programs for preparing athletes for the rigors of their competitive seasons.
To understand how this training methodology applies to competitive functional fitness training, we have to go back to the roots, when it was first conceptualized and used by functional fitness athlete Marcus Filly, and OPEX.
“What became clear to me was that 6 years of competing in CrossFit had finally left its mark on me. My body was tired, I was injured. And, despite my success within CrossFit, I really had no motivation to continue with fitness.”
– Marcus Filly
In August of 2016, Marcus had just finished his 6th consecutive appearance as a competitor at the CrossFit Games. Instead of resting and recovering, Marcus accelerated deeper into his training in order to prepare for the NPGL(GRID) Competition. Soon after he delved into his training, disaster struck and Marcus experienced severe adrenal fatigue, energy loss, and a significant injury in his shoulder. A lifetime of athletic pursuits and intensity had finally caught up with him.
Marcus’s Coach, Mike Lee, recognized Marcus’s need for a seismic shift in his training. Mike had to take Marcus, a highly advanced trainee, and bring everything back to the fundamentals of movement.
This focus on the basics of movement patterns is what spawned the training methodology known as Functional Bodybuilding. Though it was initially created as a rehabilitative tool for Marcus Filly, it has become a staple in the training programs of all of our athletes.
FUNCTIONAL BODYBUILDING DEFINED
Functional Bodybuilding is a training system that prioritizes quality of movement over intensity. Bodybuilding and controlled methods of movement are used to help athletes fulfill their ‘function.’ This methodology is beneficial to athletes because it can enhance performance. For non-athletes, it helps them look good, move well and gain mental clarity.
An athlete’s ‘function’ varies from person to person. Functional Bodybuilding provides the necessary foundation of strength which allows any athlete, regardless of their goals, to fulfill that ‘function.’ Skills like speed, balance, mobility, gymnastics, agility, and coordination are addressed in perfect harmony within a Functional Bodybuilding program. Those skills keep people’s bodies in balance and helps them reach their goals.
THREE STEPS TO SUCCESS IN FUNCTIONAL BODYBUILDING
Movement quality is more important than the amount of load (weight) or intensity (work) applied.
Be present and aware. You must follow the tempo, adhere to the full range of movement and repetitions and sets, and observe the proper amount of rest. It all has a purpose.
The lifestyle of anyone participating in Functional Bodybuilding must be balanced. Everything that happens outside the gym is just as important to the success of the program.
Functional Bodybuilding is balance. The way in which it is designed means lower overall demand on the physical systems. The benefit is that you have more brain and physical energy to do more inside and outside of the gym.
Learn more about Functional Bodybuilding by working directly with a OPEX RC Coach. Click the button below to get started.
Colleen Fotsch Training Session 11.25.19
Coach Sam Smith programs for OPEX RC Athlete, Colleen Fotsch.
On the docket today, Open Workout 17.5 with a twist.
10 Rounds for Time:
9 Thrusters at 95#
35 Double Unders
Her score: 10:49
Small Fish Thrive in Large Ponds: Rachael D'Angelo
It’s better to be a small fish in a large pond, than a big fish in a small pond.
OPEX RC Athlete, Rachael D’Angelo competed at Beetle Extravaganza in November 2019. Like many competitions, there were only two divisions to compete in, Rx or Scaled. Her coach, Henry Torano, explained how they discussed whether or not to go Rx because the standards for the competition would be tough for Rachael. However, with the lack of an intermediate division, the scaled would simply not test Rachael enough, and so they decided on the Rx division.
Leading up to competition Rachael said Coach Henry worked with her on mindset so that she would not be derailed by one event.
“My biggest goal [during competition] was to stay mentally focused and to not let what other people were doing impact what my plan was,” Rachael reflected.
“My biggest goal [during competition] was to stay mentally focused and to not let what other people were doing impact what my plan was,” Rachael reflected.
While working on mindset was important, Coach Henry had three things he deemed high priority for Rachael:
● Legless Rope Climbs
● Strict HSPU (possibly deficit looking at last year's event)
● Ring MU
How Rachael’s Training Program Was Built
“The Rope Climbs we approached via a build of legless descents, into low volume ascents,” explains Coach Henry, “She was able to get them, but they were tough for her.”
While Rachael has improved on Strict HSPU's, she still had a long way to go in developing efficiency in fatigue settings according to Coach Henry. “So we stuck to our current build of keeping those hits in the front end of workouts, paired with cyclical aerobic work.” This type of programming allowed Rachael to work on building muscle endurance for the sHSPU while under some fatigue that didn’t interfere with the muscles required to do the movement.
Finally, the movement of highest priority, due to the fact that she had never hit a successful rep before, was the ring muscle up. “This I had to really fast track, which I never like to do, but was necessary for the comp,” explained Coach Henry, “I was comfortable with the pull-up work she's been putting in, strict and dynamic, as well as the pressing. So I knew she was good for strength requirements, but from there to hitting reps in a workout, there’s quite a bit of road to be traveled.”
Coach Henry and Rachael talked about his expectations for the rMU and what the plan of attack would be. “The plan was to focus on transition skills for weeks before even attempting a rep. Then hope that there was skills carryover and she'd have to trust her strength would show up.”
Two weeks pre-competition, Rachael took her first shot and hit her first ever rMU! Now it was time to accumulate some reps in the short time they had remaining.
Game Day - Did the Programming Pay Off?
Luckily, legless rope climbs didn’t come up in competition (although, Rachael would have crushed those).
Rachael’s hard work on sHSPU had been paying off big time but come game day, the sHSPU were tough. They had a moderate rep volume of double unders and a heavy bag carry before them, which was not something they had time to work on prior to competition. However, Rachael “was able to get to that final sHSPU AMRAP and hit reps, which is definitely a win.” reported Coach Henry.
Finally, the workout with the rMUs was another real tough workout that involved a 50lb dumbbells, which Coach Henry states is pretty heavy for an Rx female division. “But she managed the DB's and was also able to hit on MU's, so another win there.”
Rachael was overly happy with her placement at this competition. Knowing she had to put in a lot of work to complete the standards for the Rx division, she finished better than she had expected. Rachael even reached the final workout, which was not guaranteed for every athlete.
“Overall, I think it was a great experience for her, remarked Coach Henry, “I said that while this wasn’t elite standards, I’d call it Rx+. She managed herself well in all the workouts, and put in a genuine effort.”
“I’m proud of her for this, it’s tough to give it a good go when you know beforehand that you're not gonna win. She came out of it proud of her effort as well and excited about it.”
Rachael and her coach, Henry, had a great learning experience and glad got a taste of higher level competition and now look forward to the next one.
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