Functional fitness: the personal trainer's guide

285 Pages·2016·34.4 MB·English

by  Lowery, Lamar

Lamar Lowery
Functional fitness is the best
MORE BOOKS BY FUNCTIONAL
training for your everyday life!
MEYER & MEYER SPORT Lamar Lowery
FITNESS THE AUTHOR
Functional Fitness contains exercises that focus on activities everyone needs to be healthy,
fit, and successful in everyday life.
LAMAR LOWERY,
Regardless of whether you are working out or are working as a personal trainer with busy
executives, overweight clients, back pain patients, injured athletes, or simply people who born in Manhattan, NY, received sports scho-
want to function better in daily life, functional training helps you to handle daily tasks larships at multiple US colleges and is a certi-
more easily and more simply. fied sports scientist as well as a mental health
ISBN 978-1-78255-064-8 ISBN 978-1-78255-045-7 specialist.
$ 16.95/£ 12.95 $ 24.95/£ 19.95
He came to Germany with the U.S. Army in the
From the functional fitness trainer with the most experience late 1980s, where he served as an U.S. Army
master of physical fitness. After the completion
Intense training units for maximum results
of active duty, he decided to stay in Germany
to build his own fitness empire. In 2007, he es-
Detailed photos and explicit descriptions of al exercises THE
tablished the Lamar Functional Fitness Training
Academy.
PERSONAL
In this book he presents his personal training
ISBN 978-1-78255-018-1 ISBN 978-1-78255-350-2
TRAINER‘S plans, which he created himself in the course of
$ 16.95/£ 12.95 $ 24.95/£ 16.95 $ 24.95/£ 17.95
his decades-long work as a fitness coach.
ISBN 978-1-78255-094-5
GUIDE
www.m-m-sports.com
16_05_19_Umschlag_functional fitness_ef.indd Alle Seiten 01.07.16 11:01
Lamar Lowery
FUNCTIONAL FITNESS
Lamar Lowery
Functional fitness is the best
MORE BOOKS BY FUNCTIONAL
training for your everyday life!
MEYER & MEYER SPORT Lamar Lowery
FITNESS THE AUTHOR
Functional Fitness contains exercises that focus on activities everyone needs to be healthy,
fit, and successful in everyday life.
LAMAR LOWERY,
Regardless of whether you are working out or are working as a personal trainer with busy
executives, overweight clients, back pain patients, injured athletes, or simply people who born in Manhattan, NY, received sports scho-
want to function better in daily life, functional training helps you to handle daily tasks larships at multiple US colleges and is a certi-
more easily and more simply. fied sports scientist as well as a mental health
ISBN 978-1-78255-064-8 ISBN 978-1-78255-045-7 specialist.
$ 16.95/£ 12.95 $ 24.95/£ 19.95
He came to Germany with the U.S. Army in the
From the functional fitness trainer with the most experience late 1980s, where he served as an U.S. Army
master of physical fitness. After the completion
Intense training units for maximum results
of active duty, he decided to stay in Germany
to build his own fitness empire. In 2007, he es-
Detailed photos and explicit descriptions of al exercises THE
tablished the Lamar Functional Fitness Training
Academy.
PERSONAL
In this book he presents his personal training
ISBN 978-1-78255-018-1 ISBN 978-1-78255-350-2
TRAINER‘S plans, which he created himself in the course of
$ 16.95/£ 12.95 $ 24.95/£ 16.95 $ 24.95/£ 17.95
his decades-long work as a fitness coach.
ISBN 978-1-78255-094-5
GUIDE
www.m-m-sports.com
16_05_19_Umschlag_functional fitness_ef.indd Alle Seiten 01.07.16 11:01
Lamar Lowery
FUNCTIONAL FITNESS
Functional Fitness
The Personal Trainer's Guide
16_06_17_satz_functional fitness_englisch_ef.indd 1 23.06.16 13:57
For reasons of readability we decided to use the male (neutral) speech form throughout
this book, which of course also includes the female form.
The contents of this book were carefully researched. However, all information is supplied
without liability. Neither the author nor the publisher will be liable for possible injuries or
damages resulting from this book.
16_06_17_satz_functional fitness_englisch_ef.indd 2 23.06.16 13:57
Lamar Lowery
FUNCTIONAL
FITNESS
THE PERSONAL
TRAINER'S GUIDE
Meyer & Meyer Sport
16_06_17_satz_functional fitness_englisch_ef.indd 3 23.06.16 13:57
British Library Cataloguing in Publication Data
A catalogue record for this book is available from the British Library
Original title: Functional Fitness – That's It! Lamars beste Workouts und Trainingspläne
Translation: AAA Translations, St. Louis, Missouri
Functional Fitness. The Personal Trainer's Guide
Maidenhead: Meyer & Meyer Sport (UK) Ltd., 2016
ISBN 978-1-78255-762-3
All rights reserved, especially the right to copy and distribute, including the translation rights.
No part of this work may be reproduced — including by photocopy, microfilm or any other means — processed,
stored electronically, copied or distributed in any form whatsoever without the written permission of the publisher.
© 2016 by Meyer & Meyer Sport (UK) Ltd.
Aachen, Auckland, Beirut, Cairo, Cape Town, Dubai, Hägendorf, Hong Kong,
Indianapolis, Manila, New Delhi, Singapore, Sydney, Tehran, Vienna
Member of the World Sport Publishers‘ Association (WSPA)
E-Mail:
Table of conTenTs
TABLE OF CONTENTS
1 INTRODUCTION – WHO IS LAMAR LOWERY? ............................................................. 10
2 FUNCTIONAL TRAINING .................................................................................................... 16
2.1 Definition ..............................................................................................................................18
2.2 The Philosophy behind Complete Training –
Fundamentals of Functional Fitness ............................................................................20
2.2.1 Musculature ..........................................................................................................................22
2.2.2 Skeletal System....................................................................................................................27
2.2.3 Central Nervous System ...................................................................................................31
2.2.4 Nervous System ...................................................................................................................31
2.3 What Can Functional Training Accomplish? ..............................................................33
2.4 What Is a Functional Personal Trainer? .......................................................................35
2.5 Requirements for a Successful Personal Training Business ...................................40
3 TRAINING CONTENT ...........................................................................................................44
3.1 The Four Pillars of Human Movement .........................................................................44
3.2 The Three Planes of Human Movement ......................................................................47
3.3 Environment .........................................................................................................................52
3.3.1 Gravity or Weight. ...............................................................................................................52
3.3.2 Mass, Inertia, and Acceleration (Impulse) ..................................................................53
3.3.3 Lever and Torque ................................................................................................................55
3.4 Strength and Core Stability – Suitable Exercises and Tests ..................................58
3.4.1 Structure (Exercise Examples) .........................................................................................59
3.4.2 Lower Body Strength .........................................................................................................65
3.4.3 Lower Body Strength Plus Performance ......................................................................66
3.4.4 The Whole Body ..................................................................................................................66
3.4.5 Upper Body Strength .........................................................................................................67
3.5 Endurance .............................................................................................................................68
3.5.1 Endurance and Functionality ..........................................................................................68
3.6 Joint Stabilization, Balance, and Postural Control ..................................................69
3.7 Proprioception .....................................................................................................................73
3.8 Small Equipment ................................................................................................................75
5
16_07_01_satz_functional fitness_englisch_ef.indd 5 01.07.16 11:06
fUncTIonal fITness
3.8.1 Elastic Resistance ...............................................................................................................76
3.8.2 (Fitness) Balls And Weights .............................................................................................77
4 STRUCTURE ...........................................................................................................................82
4.1 The Path to Functional Performance ............................................................................83
4.2 Training Adaptation Steps and Guidelines ................................................................88
5 PRACTICE ...............................................................................................................................92
5.1 The Basics .......................................................................................................................... 100
5.2 Systematic Complexity – Pillars and Planes ...........................................................200
5.2.1 Band and Pulley Training I + II ...................................................................................200
5.2.2 Fitness Ball Training I + II .............................................................................................207
5.2.3 Stroops and Stik ................................................................................................................217
5.2.4 Sling Training ....................................................................................................................223
5.2.5 Core Trainer .......................................................................................................................227
5.2.6 Large Slings .......................................................................................................................243
5.2.7 Punching Bag ...................................................................................................................245
5.2.8 Core Ball and Elastic Band ...........................................................................................249
5.2.9 Core Bar and Elastic Band ............................................................................................254
5.2.10 Ropes ..................................................................................................................................258
5.2.11 Weighted Ball and Cones .............................................................................................262
5.3 Circuit Training and Workouts .....................................................................................265
References ........................................................................................................................................280
Acknowledgments .........................................................................................................................282
Credits ...............................................................................................................................................283
6
lanoitcnuf_ztas_10_70_61 dni.fe_hcsilgne_sentif 6 61.70.10 60:1
7
16_06_17_satz_functional fitness_englisch_ef.indd 7 23.06.16 13:58
CHAPTER 1
16_06_17_satz_functional fitness_englisch_ef.indd 8 23.06.16 13:58