Be Fit Challenge

Functional Strength Training

Taken from the Life Takes Strength wellness seminar presented by:
William P. Ebben, PhD, MSSW, CSCS*D, USAW
Assistant Professor, Exercise Science, Marquette University

In addition to the aerobic exercise that youve been doing for the Be Fit Challenge, the
American College of Sports Medicine (ACSM) recommends incorporating strength training
into your routine. The recommendation is to do eight to 10 strength training exercises,
eight to 12 repetitions of each exercise twice a week. This can be accomplished using
dumbbells, resistance bands or your own body weight. Functional strength training, also
know as specificity training, is an effective and practical approach to meeting this
recommendation.
Defining Functional Strength Training
Exercises should be similar to the task of daily living or sporting events.

Example: Step ups vs. knee extension machine?

Which is more similar to climbing stairs?

Exercises should activate a number of muscles crossing more than one joint.
Exercises should often include those performed with the feet on the ground. Many of
lifes tasks are performed with feet on the ground.
Simple Equipment for Functional Strength Training
Dumbbells
Stability Ball
Bench
Stairs or Step Box

Functional Exercises
Select one exercise from each of the following 8 muscle groups for a
comprehensive program. Most of these can be done alone with simple equipment
such as a dumbbell (DB) or barbell (BB).
The Lower Body Functional Exercises Knee and Hip Extension
Muscles Involved: Rectus femoris, Vasti muscles, Gluteus maximus, Hamstrings
Chair Squat (DB)
Squat (DB or BB)
Stationary Lunge (DB or BB)
Step Up (DB or BB)
Walking Lunge (DB or BB)
Single Leg Squat (DB)
Lower Body Functional Exercises- Knee Flexion and or Hip Extension
Muscles Involved: Hamstrings, Gastrocnemius
Physioball Pull Ins
Stiff Leg Deadlift (DB)
Good Morning (BB)
Single Leg Stiff Leg Deadlift (DB)
Lower Body Functional Exercises Hips Abduction and Adduction
Muscles Involved: Gluteus Medius, Many Adductors
Cross Over Step Up (DB)
Lateral Step Up (DB)
Manual Resistance Abduction
Plate Slides
Abduction and Adduction (Machine)
Lower Body Functional Exercises Ankle Extension (Plantar Flexion)
Muscles Involved: Gastrocenemius and Soleus
Two Leg Heel Raise (DB)
Two Leg Heel Raise from Elevated Platform (DB)
Single Leg Heel Raise from Elevated Platform with Balance Prop (DB)
Single Leg Heel Raise from Elevated Platform w/o Balance Prop (DB)

Upper Body Functional Exercises Forward Push (Horizontal Flexion, Adduction

and Protraction)
Muscles Involved: Pectoralis Major, Triceps, Anterior Deltoid
Push Up from the Knees (50% of body mass)
Push Up from the Feet (about 75% of body mass)
Bench Press (DB or BB)
Incline Bench Press (DB or BB)
Flys (DB)
Physioball flys (DB)
Upper Body Functional Exercises: Backward Pull (Horizontal Extension
/Abduction, Retraction)
Muscles Involved: Trapezius, Biceps, Posterior Deltoid
Reverse Flys on Bench (DB)
Reverse Flys (DB)
Dumbbell Row (DB)
Bent Over Row (DB or BB)
Manual Resistance Tug of War (Rope, Towel)
Upper Body Functional Exercises: Overhead Push (Abduction to Adduction,
Upward Rotation and Elevation)
Muscles Involved: Deltoids, Triceps
Seated Overhead Press (DB or BB)
Standing Overhead Press (DB or BB)
Seated Physioball Press (DB)
Push Press (DB or BB)
Upper Body Functional Exercises: Overhead Pull (Adduction, Downward Rotation
and Depression)
Muscles Involved: Latissimus Dorsi, Biceps
Bent Arm Pull Over (DB or BB)
Straight Arm Pull Over (DB or BB)
Pull Ups
Lat Pull Down (Requires a Machine)

Program Design

A repetition is one full range of motion movement of an exercise.

A set is a series of repetitions.

For the first two weeks, perform one set of each exercise.

Choose one exercise from each of the previous categories.

i.e. one set of DB squats, stiff leg deadlift, etc.

After 2 weeks, feel free to perform up to 3 sets of each exercise if you wish.

Perform all 8 exercises during each workout.

Train either 2 or 3 times a week.

Recover 2 to 4 days between each workout

i.e. Train on M,W,F (3 day a week program)

i.e. Train M, TH (2 day a week program)

Perform sets of 12 repetitions on the first week of the month, 10 repetitions

on the second week, 8 repetitions on the third and 6 repetitions on the fourth
week.

Rest approximately 1-2 minutes between sets.

Program Design Worksheet

Record the load you used

Change exercises monthly

If you wish, do a different set of exercises on Thursday compared to Monday.

Repeat this program each month for the rest of your life!