Programming Guidelines for Functional Training

In recent years, there has been a large increase in the use of functional training equipment as part of
a functional fitness training program (Thompson 2014; Thompson, 2015). Functional training has
been described in the literature (functional fitness), as any exercise that replicates actual physical
activities, an individual might do as a function of his/her daily routine (Osness, 1990; Rikli & Jones,
1999; Thompson, 2015). Moreover, functional training can be further defined as using any form of
resistance training that improves balance, coordination, force, power and endurance to enhance
someone’s ability to perform activities of daily living (Thompson, 2015). Functional training is often
performed using equipment such as Kettlebells, Powerbag, Suspended Fitness Cables and Battling
Ropes. Interestingly, when surveyed, a large number of the respondents said they typically utilise
functional training equipment when designing fitness programs for older adults or in clinical
rehabilitation programs to replicate activities performed around the home (Thompson 2015). In
contrast, in high performance sporting environments, functional fitness training equipment are often
utilised to enhance sports performance, as they may better replicate sporting movements and place
greater demand on the bodies’ core musculature (Winwood et al. 2014). Taken as a whole, these
data indicate functional training equipment appear to be utilised across a wide range of populations;
to optimise activities of daily living (ADLS) and athletic performance. However, despite their
widespread use in both the fitness industry and high performance sport, there is a paucity of
research guiding this type of training. Therefore, the purpose of this chapter is to provide training
guidelines for the use of functional training equipment in a training program designed to improve
either muscle endurance, metabolic conditioning, hypertrophy, muscular strength or muscular
power.

1. Training Variables
The Training variables that are common in resistance exercise prescription also apply to the
development of a functional training program. These variables include: mode (ie, kettlebells,
sandbags, battling ropes), intensity level (heart rate, percentage of a 1 repetition maximum), number
of sets, number of repetitions per set, velocity of repetitions, and rest intervals between sets and
exercises (Willardson, 2008).

2. Training Status and Frequency guidelines

Progressing a client or athlete through a functional training program safely and efficiently requires
an understanding of training status that is an individual’s previous training background and exercise
history. Gaining information on training status then allows the functional training instructor better
understand the clients training capabilities. Information such as the type of training previously
undertaken, how long this training was undertaken for, the intensity and technical lifting proficiency
should all be recorded, prior to commencing a functional training program. Training frequency is
then decided based on the clients current training status.

Training Classification Table.

Training status Current length Current training Current training Recommended

of training frequency training
Intensity
frequency

Novice 0-6 months 0-3 months Low-moderate 2-3

sessions/week

Intermediate 8-12 months 3-4 months Moderate-high 3 whole body

sessions/week

or

4 split body
sessions/week

Advanced 12 months or 4 or more High to very 4-6 whole body

more high or split training

Sessions/week

Classification of training status, adapted from, NSCA (2015). Foundations of fitness

programming.

3. Training recommendations for muscle endurance, metabolic

conditioning and muscle hypertrophy
Muscle endurance is defined as the ability to continue performing submaximal muscle actions
(Willardson, 2008). Whereas muscle hypertrophy involves an increase in size of skeletal muscle
through a growth in size of its component cells (Haff & Triplett, 2015). Training for muscular
endurance generally requires the use of higher repetitions, lower training loads and short rest
periods. Such training, depending on the clients training status, may impose significant
cardiovascular and metabolic stress. Functional training programs more often than not, incorporate
elements of muscle endurance training, and metabolic conditioning. Metabolic conditioning is
defined as any exercise or activity that imposes a moderate to high demand on the cardiovascular
system and energy metabolism (Plisk, 1991). In untrained (novice) populations, circuit training has
been shown to improve aerobic fitness, muscle endurance and body composition (Waller, Miller &
Hannon, 2011). An important component of a circuit or metabolic conditioning program is the work
to rest ratio. Plisk (1991) suggests novice clients utilise shorter work periods, and longer rest periods
and as training tolerance increases, progressively increase the work periods and reduce rest periods.

Training for hypertrophy on the other hand, requires the use of moderate loads, repetitions and rest
intervals; the combination these variables elicits increased muscular tension, metabolic stress and
muscle damage which lead to an increase in muscle growth (Schoenfeld, 2010). Interestingly, it was
previously thought that training with lighter loads was not effective in stimulating muscle
hypertrophy as moderate to heavy loads with slightly longer rest periods (Schoenfeld, 2010).
However, recent research has shown training with lighter loads, and higher repetitions (20+)
produces similar, if not greater changes in muscle hypertrophy than previously thought (ref). This
suggests that muscle endurance training protocols can also be used to stimulate muscle
hypertrophy. Functional training programs looking to target improvements in muscle endurance
and/or muscle hypertrophy can combine these training protocols and prescribe a combination of
higher and lower repetitions, with varying loads.

Traditionally, resistance training program guidelines often utilise the percentage of one-repetition
maximum (1RM) to prescribe training intensity. However, it is not practical to assess maximum lifting
capabilities using functional training equipment such as; Kettlebells, sandbags, cables and battling
ropes. Therefore the functional training instructor or practitioner is recommended to base training
intensity on the OMNI ratings of perceived exertion (Robertson et al, 2003) rather than using the
percentage of 1RM method.
 Omni resistance RPE Scale adapted from Gearhart et al. (2009).

Traditional Muscle endurance guidelines

Muscle Endurance Novice Intermediate Advanced

variables

sets 1-3 3-4 3-4

Repetitions 10-15 10-15 10-25

Rest between sets < 30 seconds

RPE (1-10 scale) 2-3 3-4 4-5

Description of Low to moderate Low to moderate Low to moderate

effort/intensity

Adapted from, NSCA (2015). Foundations of fitness programming.

Metabolic conditioning guidelines

Training Status Work: Rest ratio Interval time Recovery heart rate

Novice 1:4 15-30 seconds 120 bpm

Intermediate 1:2 30-60 seconds 130 bpm

Advanced 1:1 60-120 seconds 140 bpm

Adapted from Plisk (1991).

Traditional Muscle hypertrophy guidelines

Muscle Novice Intermediate Advanced

Hypertrophy
variables

sets 1-3 3-4 3-4

Repetitions 8-12 &/or 6-12 &/or 6-12 &/or

20-25 20-25 20-25

Rest between sets 30 – 90 seconds 30 – 90 seconds 30 – 90 seconds

RPE (1-10 scale) 5-6 6-7 7-8

Description of Moderate Moderate Moderate

effort/intensity

Adapted from, NSCA (2015). Foundations of fitness programming.

Example of a functional training metabolic conditioning program

1. Kraemer & Kettlebell Training Protocol.

 Participant Demographics: Trained young males/females aged 21 years.
 Protocol: 3 x 4 minute rounds (12 minutes total), alternating between 20 seconds of work
and 10 seconds of rest using the following sequence:
 Exercise 1 Exercise 2 Exercise 3 Exercise 4

Sumo Sumo Swing Swing Clean & Clean & Goblet Goblet
deadlift Deadlift press press squat squat

 Estimated Intensity: 87.5% of heart rate maximum.

 Load: Males = 16k-22kg, Female 8-12kg.
 Frequency: Training frequencies for this protocol are not known, in the absence of this
information, Fitness Professionals are advised to follow current recommendations for HIIT
and start with one session per week, before building adding further sessions per week.
Always allow 48 hours recover between sessions.

Precautions: This protocol is most appropriate for healthy younger males and females who are
moderately trained. Throughout this exercise protocol, care must be taken, with client/patients
lifting form and spinal alignment; especially among those with little experience. Finally, it has been
suggested that clients/patients with lower fitness levels may find kettlebell training very fatiguing. If
the training goal is to increase cardiorespiratory fitness, it is recommended that the kettlebell loads
to commence with; be kept at approximately 13% of body mass.

Example of a functional training program for metabolic conditioning

2. Ratamess et al. (2015) battling rope protocol.

Exercise 1 Exercise 2

Exercise Double-handed waves Single-handed waves

Reps per interval 30 15

Interval time 30 seconds 30 seconds

Rest time Novice = 2mins Intermediate to Advanced = 1

min

rounds 8

Total work time 4 minutes

 Total rest time 8 minutes

Example of a Functional Training program for Hypertrophy

3. Adaptation of the Morton et al (2016) protocol

Exercise Reps Sets Rest interval RPE/%1RM

Day 1 (workout A)

Sandbag squat 20-25 3 1 minute RPE 3-5

30-50% 1RM

Sandbag bent 20-25 3 1 minute RPE 3-5

over row
30-50% 1RM

Sandbag overhead 20-25 3 1 minute RPE 3-5

press
30-50% 1RM

Day 2 (workout B)

Sandbag lunges 20-25 3 1 minute

Sandbag floor 20-25 3 1 minute RPE 3-5

press
30-50% 1RM

Crankit bicep curl 20-25 3 1 minute RPE 3-5

+ Tricep extension
30-50% 1RM
super set

Crankit abdominal 20-25 3 1 minute RPE 3-5

roll outs.
30-50% 1RM
  Frequency: 4 – days per week (AB-OFF-AB).
 Program length: 12 weeks
 Important points: each set must be taken to “Volitional Fatigue”; once the upper limit of
repetitions (25 reps) can be performed; the load should be increased by 5-10%. Conversely if
the lower limit (20 reps) of the repetitions cannot be performed; the load should be reduced
by 5-10%.

4. Training recommendations for maximum strength

Maximal strength is defined as the ability of the neuromuscular system to produce force against an
external resistance (Stone et al. 2007). Maximal strength is often assessed via a one-repetition (1RM)
maximum test, such as a 1RM bench press or back squat test. Existing maximal strength training
guidelines recommend the use of heavy loads, lower repetitions and longer rest periods (Haff &
Triplett, 2014; Stone et al. 2007). Training with both heavier loads and longer rest periods has been
shown to have a favourable effect on both the neural and muscular systems (Moss et al. 1997). Once
again, new research is also challenging these existing guidelines. For example, maximal strength has
also shown to improve in response to six-weeks of higher repetition (20-25) and lower load training
in experienced strength trained populations (Morton et al. 2016). Interestingly, improvements in
neural adaptions often proceed muscular changes. For example, within the first two months of a
training program, strength is rapidly improved in the novice lifter, primarily due to improvements in
neural function. Changes in muscular properties (such as muscle size) often occur much later.
However, it has been suggested that both changes are complementary to maximal strength,
meaning that increasing the muscle hypertrophy (size) may promote greater increases in maximal
strength. Similarly, the neural improvements that result from increasing maximum strength may
assist muscle hypertrophy (Baechle et al. 2004).
Neural and muscular adaptations to strength training over time. Adapted from Moritani and deVries
(1979).

Whilst the majority of the existing guidelines for maximal strength training come from traditional
strength training modalities (barbell/dumbbell) other research has shown, functional training
modalities, such as training with kettlebells may be capable of achieving similar improvements in
maximal strength. For instance, Lake and Lauder (2012) examined the effects of a 6-week kettlebell
training program (12 sets of 30-s maximal effort kettlebell swings, alternated with 30- s rest)
performed twice per week on maximum (half squat 1-RM) and explosive strength (vertical jump
height) in a group of active younger males . The results showed significant improvements in both
maximum and explosive strength of the participants. More recently, Otto et al. (2012) similarly
reported that a 6-week periodised kettlebell training program showed significant improvements in
maximum strength (1-RM squat) and explosive power in a group of recreationally active and
strength trained younger males. In addition, Manocchia et al. (2013) reported 10-weeks of
kettlebell training performed twice per week, in a group of moderately trained, middle-aged males
and females lead to significant improvements in 3RM bench press and 3RM clean and jerk
performance. The results of these studies show, in the short term, maximal strength training can be
trained and improved with functional training modalities such as kettlebells. However, more
research is needed to fully understand the long term effects of functional training on maximal
strength. The following tables compare and contrast existing maximal strength guidelines/research
for both traditional strength training and functional training.
Traditional Maximal Strength Training Guidelines

Muscle Novice Intermediate advanced

Hypertrophy
variables

sets 1-3 >3 >3

Repetitions 6< <6 6-12

Rest between sets 2-5 mins 2-5 mins 2-5 mins

RPE (1-10 scale) 8 9 9-10

Description of Hard Maximal Maximal

effort/intensity

Adapted from, NSCA (2015). Foundations of fitness programming.

Example of a Functional Training program for Maximal Strength

4. Otto et al. (2012) Kettlebell Training Protocol

Weeks 1-3 4-6

Sets x reps 3x6 3x6 4x6 4x6 6x4 4x6

Exercise KB swing KB accelerated rack KB KB accelerated rack

swing squats swing swing squats

 Load: 16 kg for males, 8 kg for females (estimated).

 Frequency: twice per week, for 6 weeks.

5. Training recommendations for power

Historically, training recommendations for power have called for a combination of ballistic strength
training (medicine ball throws, jump squats, kettlebell swings) or plyometrics (box jumps, clap push ups)
(Sandler 2005). The essential element for power training, is speed. If the training equipment or body
part is not moved with speed, improvements in power will not be maximised. To improve power, the
nervous system must improve its ability to activate as many muscle fibres as possible (Sale 1998).
Training with lighter loads and fast lifting speeds drives changes in the nervous system, such as
increased neural firing frequency, synergistic muscle recruitment, motor unit activation and the
reduction of antagonist muscle contractions, all of which increase neural drive. These changes in neural
function are all very important, because improvements in muscle power are very transferable to a vast
majority of sporting movements, including sprinting and jumping, throwing and striking (Sandler 2005).

Functional training equipment such as kettlebells and Powerbags with their versatility may be well
suited to power training. A growing body of research suggests functional training modalities such as
kettlebell and Powerbag training may also effectively train and improve muscle power (Lake and
Lauder 2012, Fathy, 2017). For example, researchers from the University of Chichester, investigated
the force and power profiles of the two-handed kettlebell swing (Lake and Lauder 2012). The
researchers reported peak and mean power during a kettlebell swing reach critical thresholds,
known to increase in rapid force production. The authors of this study concluded that the kettlebell
swing can be used as an additional exercise to develop rapid force production. These results suggest,
kettlebell training can produce a transfer of strength and power to weightlifting and powerlifting
exercises. In another study, researchers from Helwan University (Fathy, 2017) investigated the
effects of sandbag exercises on power and shot speed in a group of female handball players.
Participants completed 8-weeks of sandbag complex training. After completing the training, the
hand players had significant improvements in shot speed and power, grip strength and standing long
jump distance. Taken as a whole, emerging research now suggests functional training modalities
such as kettlebell and Powerbag training can effectively train and enhance athletic power
development.

Traditional Power Training Guidelines

Muscle Novice Intermediate advanced

Hypertrophy
variables

sets 1-3 >3

Repetitions 3-6 6-12

Rest between sets Not recommended. 2-5 mins 2-5 mins

RPE (1-10 scale) 3-6 4-7

Description of Moderate Moderate

effort/intensity

Adapted from, NSCA (2015). Foundations of fitness programming.

Example of a Functional Training program for power

5. Lake and Lauder (2012) Kettlebell training Protocol.

Exercise

Exercise Kettlebell Swings

Interval time 30 Seconds

Rest time 30 Seconds

rounds 12

Total work time 6 minutes

Total rest time 6 minutes

  Load: Males with a body mass > 70kg = 16kg, <70kg =12kg. Female’s weight estimated
between 4-8kgs.
 Frequency: twice per week, for 6 weeks.

Summary and conclusion

As with any training method, it is important for fitness trainers to adhere to standard exercise
guidelines to ensure client safety and to maximise their time and effort when using functional
training equipment. A summary of these guidelines include (adapted from Coburn & Malek, 2012):

 For safety purposes, ensure that all functional training equipment is checked prior to use.
 As per the Fitness Australia “Safety Guidelines for Strength Training”, exercise selection must
be suited to the movement capacity of the individual.
 As with other modes of training, a warm up session of 5 to 15 minutes should precede the
actual workout.
 Allow sufficient time for the client to become familiar with the functional training
equipment. For example, it is not uncommon for a client to demonstrate good strength
levels in traditional types of equipment; but have difficulties matching this strength when
using functional training equipment. This is particularly true, when clients are initially
transitioned off machine based training to free weight or functional training. Machine based
training does not activate stabilising muscles to the same degree as functional training,
therefore when the client commences functional training, their stabiliser muscles will fatigue
rapidly, which will decrease exercise technique. In such instances, the trainer must stop the
exercise at the point that exercise technique deteriorates.
 Select the most appropriate loading scheme. The number of sets, reps and amount of load
should be selected on the training age and fitness level of the client.
 Ensure proper attention is paid to client recovery; following a functional training session
clients should cool down for 5 to 10 minutes including muscle recovery activities (foam
roller, stretching etc).
In conclusion, the information included in this chapter demonstrates how functional training
equipment can be incorporated into training programs to improve specific parameter such as muscle
endurance, metabolic conditioning, hypertrophy, muscular strength and muscular power.
Additionally, due to their unconventional design, functional training equipment can replicate many
activities of daily living and sport specific movements; that traditional resistance training equipment
cannot replicate. Clients who commence functional training often report improved enjoyment due
to the challenge, skill acquisition and variety, which may ultimately lead to improved adherence and
retention to a fitness training program.

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