Final answer:
Functional training is a pattern of physical exercise that involves short periods of vigorous muscular work and longer periods of medium muscular work. It is effective in improving overall strength, endurance, flexibility, and agility. Functional training can be incorporated into different phases of a periodized training program.
Step-by-step explanation:
Functional training is a pattern of physical exercise that involves short periods of vigorous muscular work and longer periods of medium muscular work. It is designed to improve overall strength, endurance, flexibility, and agility by simulating real-life movements and activities. Unlike traditional weightlifting, functional training focuses on training multiple muscle groups and improving the coordination and stability of the body.
Functional training can be effectively used in a periodized training program. Periodization is an organized approach to training that involves dividing the training program into specific phases or cycles. These cycles typically include different training intensities, volumes, and types of exercises. Functional training can be incorporated into different phases of periodization, depending on the specific goals of the athlete or individual.
For example, during the strength phase of periodization, functional exercises like squats, deadlifts, and lunges can be performed to improve overall strength and power. In the endurance phase, exercises like burpees, mountain climbers, and kettlebell swings can be used to improve muscular endurance. Functional training can also be used in the agility, speed, and flexibility phases, where exercises like ladder drills, agility ladder exercises, and dynamic stretching can be included.