F U N CT I O N A L B O D Y B U I L D I N G 101 WORKBOOK A FEW FACTS ABOUT FUNCTIONAL BODYBUILDING WORKBOOK PAGE 1 The
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F U N CT I O N A L B O D Y B U I L D I N G 101 WORKBOOK
A FEW FACTS ABOUT FUNCTIONAL BODYBUILDING WORKBOOK PAGE 1
The brainchild of CrossFit® Games Athlete Marcus Filly and his coach Mike Lee. Marcus's significant injury and energy crash following the end of the 2016 CrossFit® Games season and the GRID competitive series provided the catalyst for the creation of what has become known as “Functional Bodybuilding." Originally developed as a rehabilitation tool to help Marcus recover from injury by his coach Mike Lee. Built on the shoulders of giants with principles and concepts from the greatest names in fitness and bodybuilding including Schwarzenegger, Poloquin, FitzGerald, Dr. Mel Siff, Dr. Verkhoshansky, Mark Rippetoe, Dan John, and countless others. A training methodology that is applicable to a wide range of athletes and clients. A strong base of support to tackle the demands of any sport.
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“Look Good, Move Well” - The Purpose of Functional Bodybuilding
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FUNCTIONAL BODYBUILDING
MEET YOUR TEACHERS MARCUS FILLY:
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A lifelong athlete who has an insatiable passion for all things fitness. A competitive athlete in Collegiate Baseball, golf, and Division 1 Soccer. A 6 time CrossFit® Games Athlete. In his last appearance in 2016, he took 12th place overall. The captain of the Phoenix Rise in the NPGL. The owner of Revival Strength, a fitness business that designs individual programs for clients both remotely and around the world. The creator of Awaken Training Series, a twelve-week online group program using functional bodybuilding principles. A medical school student who recognized that there was something more to health and fitness; his self discovery in fitness led his exploration in coaching and training development.
MIKE LEE: The Co-Creator of Functional Bodybuilding The Director of Remote Coaching at OPEX Fitness The Coach of multiple CrossFit® Games Veterans like Marcus Filly, Tennil Reed and Amanda Goodman Passionate about fitness and movement. He is engaged in a never ending pursuit to understand how athletes can be taken from an intensity based model and put back into consistency. A firm believer that what takes place outside of the gym is just as important as what takes place inside of it. A former corporate engineer with a passion for building, constructing and working through issues through logical steps, progressions and sound principles.
FUNCTIONAL BODYBUILDING WORKBOOK PAGE 3 HOW TO USE THIS COURSE Before you dive in, we have a few recommendations for getting the most out of your Functional Bodybuilding Experience.
THINGS YOU WANT To enjoy this course, you’ll need access to basic functional gym equipment: • A barbell • Kettlebell or dumbbell • Box, bench and stability ball You’ll also want a computer and a basic desire to learn. We’ve found that coaches learn best when they use a few additional tools to assist the learning experience. Here’s a short list of ‘nice-to-haves’ to maximize your learning potential.
CLASS WORKBOOK This printable PDF is filled with lesson recaps and additional information to help supplement the course.
SUGGESTED VIEWING SCHEDULE Marcus and Mike will impart their wisdom and knowledge on the subject over the course of 8 lessons. While it’s tempting to finish all of them in one sitting, we’d like to recommend our suggested viewing schedule, which you’ll find on page 4 of this Class Workbook.
PEN OR PENCIL Studies show that students recall more material if they record it with handwritten notes. We’ve included space for you to jot down notes on each page of the Class Workbook.
FUNCTIONAL BODYBUILDING WORKBOOK PAGE 4
DAY 1
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AN INTRODUCTION TO FUNCTIONAL BODYBUILDING
• Definition
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BEFORE STARTING FUNCTIONAL BODYBUILDING
• Assessment
• Principles • How You Can Use It
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DAY 2
THE HISTORY OF FUNCTIONAL BODYBUILDING
• Marcus Filly: Injury and Rehabilitation • Mike Lee: Less is More
04
APPLY FUNCTIONAL BODYBUILDING
• Movement Plane Progressions
• Load Placement
DAY 6
07
FUNCTIONAL BODYBUILDING, MINDSET AND LIFESTYLE
• Correcting Movement Imbalances
• Lifestyle
• General Fitness and Health
• TEMPO Progressions
• Categories of Movement
• Mindset
• Sport Application
TRAINING AND PROGRESSION IN FUNCTIONAL BODYBUILDING
• It Takes Time
• TEMPO
• Skill Acquisition • Conditioning
05
• Simple to Complex
THE FUNDAMENTALS OF FUNCTIONAL BODYBUILDING
DAY 5
06
DAY 4
DAY 7
08
CONCLUSION
• Look Good Move Well
INTRODUCTION TO FUNCTIONAL BODYBUILDING WORKBOOK PAGE 5
“I see Functional Bodybuilding as a training system that allows its users to gain access to a whole new set of movements and really learn what proper movement should look like.” - Marcus Filly DEFINITION 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 nonathletes, it helps them look good, move well and gain mental clarity. There are significant differences between Functional Bodybuilding and Bodybuilding. Bodybuilding is about intensity in stable environments, while Functional Bodybuilding is the inverse of these two qualities. Functional Bodybuilding may not be ‘intense’, but the movements and exercises are conducted in ‘unstable’ environments. The purpose of Functional Bodybuilding is to teach people quality movement, bring balance to people’s training, and help athletes gain efficiency at their ‘function.’ What an athlete’s ‘function’ is 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.’ Areas like speed, balance, mobility, gymnastics, agility, and coordination are addressed in perfect harmony within a Functional Bodybuilding Program. Those areas keep people’s bodies in balance and helps them reach their goals.
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INTRODUCTION TO FUNCTIONAL BODYBUILDING WORKBOOK PAGE 6
THERE ARE THREE STEPS TO SUCCESS FOR FUNCTIONAL BODYBUILDING... 1. Movement quality is more important than the amount of load (weight) or intensity (work) applied. 2. 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 purpose. 3. The lifestyle of anyone participating in Functional Bodybuilding must be balanced. Everything that happens outside the gym is vitally important to the success of the program.
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INTRODUCTION TO FUNCTIONAL BODYBUILDING WORKBOOK PAGE 7
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Functional Bodybuilding has allowed a unique perspective on different move-ments to reach a goal. - Mike Lee
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PRINCIPLES Functional Bodybuilding is characterized by its use of 8 key fitness principles and methodologies. Resistance Training is a type of exercise in which you use load or weight to increase mass and grow strength. Muscles are accustomed to dealing with certain stresses and load. When you increase the loads or intensity your Central Nervous System (CNS) learns (adapts) to deal with the new stress applied to it by growing mass and increasing strength. It goes without saying that Functional Bodybuilding borrows heavily from the training methodology of Bodybuilding. In Bodybuilding, there’s a significant focus on high-rep ranges with less intensity (lower rep, higher effort per rep), and the focus of the training is on hypertrophy, physique and recovery. All of these elements are in play in a Functional Bodybuilding Program. When we mention Weightlifting we are referring to what’s commonly known as Olympic Weightlifting Movements, such as the Clean & Jerk and Snatch. These are usually performed in low sets and reps, and they’re meant to be performed in a highly intense fashion. These lifts are supplementary, but not primary in a Functional Bodybuilding Program.
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INTRODUCTION TO FUNCTIONAL BODYBUILDING WORKBOOK PAGE 8
Functional Bodybuilding at times uses Mixed Functional Training. This type of training involves various rep ranges and intensities, including both bodybuilding and support mechanisms to fuel people’s training. The characteristics of this training methodology include building: • Aerobic Capacity • Strength • Bodyweight Endurance • Bodyweight Skill • Mixed Modality Training • Power Development All of these are components of a Functional Bodybuilding program. The Mind-Muscle Connection is an important component of Functional Bodybuilding. Athletes must learn to send the correct messages, or stimulus, to their brain in response to movements. After all, Functional Bodybuilding is all about restoring balance and function, and this starts with healing the mind and connecting it to the muscle. The different rep ranges, sets, and intensities applied all send different messages to the brain to create adaptation. Adjustments made to an athlete’s reps, sets, rest, or time under tension reflect the principle of Changing the Stimulus. Any change should reflect the direction of the program, the results desired, and be in line with the ‘function’ of the athlete. Functional Bodybuilding builds an athlete’s Muscle Endurance. Why? The high number of muscle contractions increases the size and number of capillaries to the specific muscles, and engrains patterns of motor control and efficient movement. Functional Bodybuilding also increases the athlete’s number of muscle fibers available for use.
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INTRODUCTION TO FUNCTIONAL BODYBUILDING WORKBOOK PAGE 9
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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.” - Mike Lee
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HOW YOU CAN USE FUNCTIONAL BODYBUILDING OPEX and Revival Strength have used the principles of Functional Bodybuilding to create over 10,000 individual programs in the course of 6 years. This type of training is extremely useful to fitness enthusiasts as well as hardened competitors of any sport. Functional Bodybuilding stands on its own as a complete fitness program. The purpose of this program is to help people look good and move well, and it’s also to help athletes fulfill their function. In the hands of a properly trained coach, this type of program can be utilized to yield any type of result without ever having to push intensity to overly aggressive levels.
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INTRODUCTION TO FUNCTIONAL BODYBUILDING WORKBOOK PAGE 10
This type of program is not meant to replace the basic tenets of healthy living practices and quality food. Athletes of any sport who utilize Functional Bodybuilding can expect to build a base of strength and energy necessary for the tasks of competition. General fitness enthusiasts who participate in Functional Bodybuilding can learn what proper movement should feel like while building a ‘functional’ physique. The doctrine of relentless intensity found in most fitness methodologies complicates people’s efforts to live a healthy life or live up to their true athletic potential. Functional Bodybuilding ties together the best fitness principles to help individuals live larger lives.
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THE HISTORY OF FUNCTIONAL BODYBUILDING WORKBOOK PAGE 11
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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
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MARCUS FILLY: INJURY AND REHABILITATION Functional Bodybuilding was created by Mike Lee in the process of rehabilitating and strengthening Marcus Filly in the off-season. 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 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. Fortunately, Marcus was not alone in his journey back to balance and vitality. 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 movements.
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THE HISTORY OF FUNCTIONAL BODYBUILDING WORKBOOK PAGE 12
Focus on the basics of movement is what spawned the concept known as Functional Bodybuilding. Athletes, coaches and fitness enthusiasts are beginning to recognize that more isn’t always better. Intensity and volume, alone, is no guarantee of success. Marcus’s setback was the catalyst that spawned what we’ve dubbed Functional Bodybuilding.
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THE HISTORY OF FUNCTIONAL BODYBUILDING
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The immense amount of intensity required by CrossFit® competition and GRID can lead to significant injuries and energy crashes. Functional Bodybuilding was how we rebuilt Marcus Filly. - Mike Lee
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MIKE LEE: LESS IS MORE Mike Lee’s journey into coaching exploded when he began studying under James FitzGerald. With James, Mike learned the principles of high level coaching and program design. From this mentorship, Mike developed an appetite and passion for helping athletes reach their highest athletic potential. Mike has coached dozens of CrossFit® Games Competitors, including athletes like Marcus Filly, Tennil Reed, and Amanda Goodman. As he continued to refine his craft, he noticed the importance of refining the basics of movement even in high level athletes. Though Marcus’s injury was a significant setback, it proved to be the catalyst that helped Mike recognize the importance of training movement, not intensity. In other words, this was the birth of Functional Bodybuilding. Mike’s relationship with Marcus enabled the creation of this program. Mike ensured that there was great communication between him and Marcus on why Mike programmed the way he did. Their communication provided a pathway for learning growth and development for Marcus.
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BEFORE STARTING FUNCTIONAL BODY BUILDING WORKBOOK PAGE 14
ASSESSMENT Before participating in Functional Bodybuilding or programming Functional Building for a client, an assessment MUST take place. For Coaches, you must understand where your client sits on the continuum of fitness. This will help dictate what movement progressions to follow, what to prioritize later, and which exercises make the most sense. The same can be said for fitness enthusiasts who wish to participate in this program. Awareness of where you sit allows you to better follow a program and see results. Fitness Coaches are encouraged to develop their own assessment protocols, but for the purpose of this document, we will be referencing the OPEX CCP Assessment Protocol. Movement Quality is a top priority in Functional Bodybuilding. If the client can not reasonably pass the initial assessment, they need to start from step one in the Strength Continuum which is developing motor control, stability, and building muscle endurance. These characteristics may be “steps back” but even an advanced athlete needs to go back to simple principles to build quality patterns to handle intensity of load, work, or capacity. Quality movement reduces loading of the joints, allows faster adaptation, and ensures maximal recruitment of fibers when needed. Here are some of the basic assessments to investigate with yourself, or a client before they engage in Functional Bodybuilding. The key of any assessment is to discover imbalances and address those in training. The outcome of any assessment should dictate the direction of the training regimen.
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BEFORE STARTING FUNCTIONAL BODY BUILDING WORKBOOK PAGE 15
Toe - Touch Have the client touch their toes. The client should be able to sit back into their hips, show a good spinal curve, and be able to touch their toes without pain or difficulty. Scratch Test Have the client reach back (low) with one arm and try and ‘scratch’ the center of their back. The middle finger of the arm reaching back should touch the upper portion of the shoulder blade and the upper arm pointed toward ceiling without the neck coming forward to ‘cheat’. Step - Up Have the client step up onto a small box with one foot. They should be able to sustain tension without moving right to left to get up onto the box. Squat Have the client perform an airsquat. They should be able to squat to a depth where the torso becomes parallel with the shins. The left and right hip should be even as should the knee and ankle when they are in the bottom of the squat. Split- Squat Another way to describe a ‘lunge.’ Have the client take a step forward into a lunge. Their front shin should be vertical and they should be able to balance on the way down and up unassisted. Side Bridge This is a plank performed on the side. The ears, shoulder, hip and ankle all should be in line. If you or your client are incapable of mastering the simple movements, consider working on the basics of fitness before you try a Functional Bodybuilding Program.
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BEFORE STARTING FUNCTIONAL BODY BUILDING WORKBOOK PAGE 16
Should the client, athlete or yourself fail to pass the above assessment through improper movement mechanics, try these movements instead. These are regressions. The mechanics required for the following movements are similar to their respective assessment movement above, but they are less demanding in terms of movement mechanics. Split Squat If the client cannot perform a proper split squat, replace it with a Supine Lying Single Leg Activity Step Up If the client cannot perform a proper step up, replace it with a Elevated Step Down, Petersen Step-Up Squat If the client cannot perform a proper squat, replace it with a SL Activity, Unilateral Closed Chain Activities Scratch test If the client cannot perform a proper scratch test, replace it with a SL Activity, Unilateral Closed Chain Activities Side Plank Rotations, Scap Wall Slides Toe touch If the client cannot perform a proper toe touch, replace it with a Glute Activation, hamstring flexibility through proper muscle activation Side bridge If the client cannot perform a proper side bridge, replace it with a Plank on forearms, dead-bug, supine lying stability activities
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FUNDAMENTALS OF FUNCTIONAL BODYBUILDING
“ Before we get into a Functional Bodybuilding program or designing one, we need to speak the same language, That language is Tempo.
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- Marcus Filly
TEMPO Tempo is the rate or pace that an activity is performed. Essentially, tempo and the way it is prescribed represents how long the muscle or group of muscles is under load or tension. Manipulating tempo can change the complete intent of the the training program. Therefore, it is of the utmost importance that you understand this concept. Tempo represents the foundation of Functional Bodybuilding . Seems complicated? Check out this video where Mike explains tempo, how to program it and how to understand its use in training and progression. Before we discuss how to write a tempo ‘prescription’ you need to understand the different types of muscle contractions.
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FUNDAMENTALS OF FUNCTIONAL BODYBUILDING WORKBOOK PAGE 18 Isometric - Is an application of force to a muscle in which the joint angle and muscle length do not change during contraction. EXAMPLE: The bottom and top of a Squat, as well as a Plank. Eccentric - A contraction where the muscle elongates while under tension due to opposing force being greater than the force generated by the muscle. EXAMPLE: The lowering portion of the Squat. Concentric - A type of muscle contraction in which the muscle shortens while generating force greater than the external load. EXAMPLE: The standing portion of the Squat. Now that we understand the definitions of the various contractions. Let’s take a look at the how to write a Tempo. Tempo should always be written as a 4 digit prescription like the example below.
@4121
You may be scratching your head at what exactly that means. But let’s break it down. Digit Digit Digit Digit
1 2 3 4
Represents Represents Represents Represents
the the the the
Eccentric Isometric Bottom Concentric Isometric Top
For visual demonstration how the tempo works, it’s recommended you rewatch the video entitled “Fundamentals of Functional Bodybuilding.”
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FUNDAMENTALS OF FUNCTIONAL BODYBUILDING WORKBOOK PAGE 19
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Knowing the categories of Movement will help us when we move into more complex combinations of all of these movements and ingredients in a Functional Bodybuilding Program. - Marcus Filly
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CATEGORIES OF MOVEMENT Now it’s time to break down movements into categories. By understanding how movements are categorized, you’ll be capable to program and participate in a Functional Bodybuilding program. We will start by comparing unilateral and bilateral movements. Unilateral Movement involve the use of a single arm or leg. In other words you are training one side of the body. An example of this would be a single arm DB press or a lunge. A Bilateral Movement involves the use of both arms and legs. This includes movements like the Barbell Squat and the Barbell Press. Now, we need to discuss the difference between unstable and stable movements. A Stable Movement is when your limbs or a limb is attached to a fixed object such as a floor. Examples would be performing a barbell Back Squat or a Bench Press.
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FUNDAMENTALS OF FUNCTIONAL BODYBUILDING WORKBOOK PAGE 20 An Unstable Movement involves, as the name implies, some unstable component that the user must fight to remain stable in order to successfully complete the movement. Examples include doing a dumbbell press on a physio ball or a plank on that same physio ball. Lastly, we can categorize movement according to Movement Planes. Understanding the different planes of movement allows you to better express your physicality and produce the proper results in a Functional Bodybuilding program. The Frontal Plane divides your body into a front and back half. However, despite the plane's name, the exercises you perform on the frontal plane consist of side-to-side -- rather than front-and-back -- motion. Movements of abduction and adduction occur on the frontal plane. Side leg lifts, lateral raises and strict presses are resistance training exercises you can try on the frontal plane. (Source: Livestrong.com) The Sagittal Plane divides your body into right and left halves. Exercises that involve flexion and extension and forward and backward movement happen on the sagittal plane. Biceps curls and squats are both examples of strength training exercises on the sagittal plane. A simple forward or backward step, walking, or running are all cardiovascular exercises that you can try on the sagittal plane of motion. (Source: Livestrong.com) The plane that divides your body into top and bottom halves in the Transverse plane. The plane that divides your body into top and bottom halves in the transverse plane. When you perform movements of rotation, you are working on the transverse plane of motion. Exercises that involve twisting happen on this plane. Try alternating oblique crunches or alternating cross jabs to include exercises in your routine that require you to work on the transverse plane of motion. (Source: Livestrong.com) Confused at what Abduction, adduction, flexion, extension mean in regards to human movement and performance? Check out this Wikipedia article that defines anatomical movement and examples of it.
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FUNDAMENTALS OF FUNCTIONAL BODYBUILDING WORKBOOK PAGE 21
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Loading is an ingredient in Functional Bodybuilding. We can do things with load, we can do things without load. Additionally, we can discuss and ‘prescribe’ different places to place that load. Detail is critical here; the placement of load or lack of load changes the whole dynamic of the exercise. - Marcus Filly
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LOAD PLACEMENT Load, or weight, is a critical component of Functional Bodybuilding. The placement of load can change the entire intensity, stimulus and purpose behind a movement and program design. The placement of load can have two positions, close or far away to the athlete’s center mass. If the load is placed closer to the body, the movement is easier and less complex. As the load moves farther away, the movement becomes more intense, and more stability and concentration is required. Changing the weight of the load in addition to the placement also has a profound impact on the stimulus of the program. Load can be utilized in any number of unique fashions and placements. Remember that where, how, and if you use load will alter the stimulus and intended result of the program. Be sure to watch the Chapter 4 Video to watch a few demonstrations of “load” placement.
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TRAINING AND PROGRESSION IN FUNCTIONAL BODYBUILDING WORKBOOK PAGE 22
"Once you understand the ‘ingredients’ of Functional Bodybuilding, then we start to cook with those ingredients. That means teaching movement progression. We take things from simple to complex."
- Marcus Filly SIMPLE TO COMPLEX When you are progressing movements in Functional Bodybuilding, you can use both open and Closed Chain movements. In most cases, it is recommended to start simple and move to advanced within either direction of the continuum. It's best to start with Closed Chain - Stable Movements - and then progress to Open Chain - Unstable movements. Either movement is acceptable to use in training, but starting with a simple Closed Chain movement is a great starting point. Why? Because you will have more contact with the ground, which allows you to focus on quality movement rather than stability. Just remember that there are multiple paths to progression; starting with a Closed Chain Movement may not be the right decision for you or your client.
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TRAINING AND PROGRESSION IN FUNCTIONAL BODYBUILDING WORKBOOK PAGE 23
A Closed Chain Movement is when your arms or feet are connected to the floor and your body moves in space as the load. An Open Chain Movement is when your body is fixed in place and your limbs are supporting the loading and moving of the load through space. Remember that the purpose of Functional Bodybuilding is to break down movements into their basic components first, and work from there to produce function and the desired results. Start with motor control, then work on that same movement pattern with a low load. Only when the athlete demonstrates consistent motor patterns can you intensify the movement by increasing its complexity or increasing the load.
Closed Chain Movement progression • Closed Chain, Motor Control - Split Squat, Unloaded 3131 • Closed Chain, Low Load - DB Front Foot Elevated Split Squat, Moderate - 31X1 • Closed Chain, Intensive - Kettlebell Front Rack, Rear Foot Elevated Split Squat, Tough load - 20X0 Open Chain movement progression
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• Open Chain, Motor Control - Seated, Bilateral, Dumbbell Press, banded or light load • Open Chain, Low Load - Seated, Bilateral, Alternating Arnold Press, Moderate Load • Open Chain, Intensive - Half Kneeling Filly Press, Intensive Load
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TRAINING AND PROGRESSION IN FUNCTIONAL BODYBUILDING WORKBOOK PAGE 24
This progression is about highlighting the basics first. The key to these progressions is movement quality and efficiency, not about the amount of weight used. By focusing on the basics of movement, you are training your mind to control movement. This also allows for strength development to occur for power and intensity. Many people get lost in the Functional Fitness game by trying to go faster before they develop adequate motor control fundamentals.
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TRAINING AND PROGRESSION IN FUNCTIONAL BODYBUILDING WORKBOOK PAGE 25
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As the Tempo increases, meaning that the bar is in your hands longer, the overall intensity of the load should decrease. If the time under tension is lower, than the load must be heavier and more intense. - Marcus Filly
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TEMPO PROGRESSIONS If the load is heavy or difficult, there should be a lower amount of time under tension as prescribed by the tempo. If there is a high amount of time under tension, the prescribed load should be low enough to allow the athlete to follow the tempo, but still high enough to present a challenge within the Tempo. For an example of tempo and its inverse relationship with intensity, please refer back to the Chapter 5 Video.
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TRAINING AND PROGRESSION IN FUNCTIONAL BODYBUILDING WORKBOOK PAGE 26
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In progression, you must master one plane of movement at a time before combining movement patterns into more complex exercises. - Marcus Filly
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MOVEMENT PLANE PROGRESSIONS As with all the other ingredients, concentrate on mastering one plane of movement at a time before combining movement patterns. Single Plane - Dumbbell RDL Multi Plane - Single Arm DB Cross-Body Single Leg RDL Notice how much more complex the movement becomes in a multiple planes versus a single plane. Mastering a single plane is the stepping stone to performing better. Start Simple.
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TRAINING AND PROGRESSION IN FUNCTIONAL BODYBUILDING WORKBOOK PAGE 27
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I encourage people to stay present with the training. Go within yourself, and have self awareness around how things feel. Once people do that, they start to solidify those feelings and the stimulus of their training. - Marcus Filly
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IT TAKES TIME It takes time to improve. Even athletes like Marcus Filly need to take leaps backwards from intense training in order to grow and progress over the long-run. Be humble and recognize that by taking those steps backward you are enabling your future success and longevity in fitness. Progressing too quickly means you don’t develop the base level of strength and motor control, and you will eventually lose QUALITY. If you lose quality movement, it can lead you to injury and prevent you from enjoying your fitness.
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APPLYING FUNCTIONAL BODYBUILDING WORKBOOK PAGE 28
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What we’re noticing is that there are common movements that people experience dysfunction with. We’ve developed certain Functional Bodybuilding progressions in order to help teach proper movement to help those individuals overcome that dysfunction. - Marcus Filly
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SKILL ACQUISITION Functional Bodybuilding can help individuals develop motor control and build the foundation for complex movements like a Ring Muscle-Up or a Pistol Squat. We do this by deconstructing these skills and providing a sequential movement progression with clear scripts to help build to the desired movement outcomes. Below is the proper process for building a ‘skill’ as understood by an OPEX Level 1 CCP Coach: Skill in isolation --> non fatigued --> build volume --> skill in low fatigue --> build volume --> skill in low fatigue with complementary movements --> build volume --> skill in low fatigue with non complementary movements --> building volume --> skill building Muscle Endurance in simple metabolic pieces/build volume --> skill in high fatigue.
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APPLYING FUNCTIONAL BODYBUILDING WORKBOOK PAGE 29
To simplify it, here is how the above relates to a Functional Bodybuilding Program and building skills: 1. Motor control to fix movement in a skill 2. Strengthen the pattern with functional Bodybuilding 3. Acquiring the skill through moving with proper function based on progression Before you can progress a movement in the framework above, you need to be able to complete the movement. Functional Bodybuilding is a program by which you deconstruct skills and movements and progress back to the full movement after carefully developing motor control, motor patterns, and efficient movement.
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APPLYING FUNCTIONAL BODYBUILDING WORKBOOK PAGE 30
Confused as to how this applies to a high-skill movement? Let’s take a look at what a 6-week progression might look like for a Pistol Squat. WEEK 1 Lateral step down; 40X0; 6-8/leg x 2 sets • FBB Loaded Accessory - DB Split Squat; 3131; 6-8/leg x 2 sets WEEK 2 Lateral step up; 41X0; 6-8/leg x 3 sets • FBB Loaded Accessory - DB Rear Foot Elevated Split Squat; 31X1; 6-8/leg x 3 sets WEEK 3 Cossack Squat unloaded - 3111; 6-8/leg alternating sides (12-16/set) x 2 sets • FBB Loaded Accessory - Single Arm Kb Rack Step Up 2010; 6/leg; x 3 sets WEEK 4 KB Front Rack Cossack Squat - 2111; 4-6/leg alternating sides (8-12/set) x 3 sets • FBB Loaded Accessory - Dual Arm KB Rack Reverse Lunge; 5-6/leg (10-12/set) x 3 sets WEEK 5 Loaded Eccentrics - 4sec lowering, stand back up with both legs; 5/leg; x 3 sets • FBB Loaded Accessory - Mixed Rack Walking Lunge; 10-12 Steps; x 3 sets WEEK 6 TEST - Pistols
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APPLYING FUNCTIONAL BODYBUILDING WORKBOOK PAGE 31 Now let’s take a look at what a 6-week progression would look like for a Kipping Handstand Push-Up. We have simplified this progression to highlight the steps from simple to complex within this movement pattern. Movement Progression For Kipping Handstand Push-Up 1. Pike Handstand Hold - accumulate time under tension up to 30-40sec 2. Handstand Hold Against Wall - accumulate time under tension up to 30-40sec 3. Handstand Push Up Eccentrics 4. Handstand Push Up Eccentric with Deficit 5. Strict Handstand Push Up 6. Kipping Handstand Push Up From the the examples above, you may have noticed some common themes and characteristics when it comes to skill acquisition and movement progression, specifically for the Kipping Handstand Push-Up. First, you start Isometric motor control. The individual is learning stability by holding a pike handstand and a handstand hold against a wall. Next, the athlete learns eccentric control under their own load. Progression looks like increasing the range of motion with a deficit. This is similar to our model of building to a moderate load after motor control is developed. After eccentric strength is built in an extended range of motion, the athlete returns to the shorter range of motion and practice concentric strength in the form of Strict Handstand Push Ups. These could also be strengthened and have “load” added in the form of deficit strict handstand push ups. Lastly, we add in the dynamic hip mechanics in the form of a Kipping Handstand Push-Up. This process can be repeated for any movement the athlete or the individual wishes to learn! The key is to break down the movement into its base components.
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APPLYING FUNCTIONAL BODYBUILDING CORRECTING MOVEMENT IMBALANCES Functional Bodybuilding can also correct movement imbalances found during initial assessments. For the purpose of this workbook, we’ll discuss how Functional Bodybuilding can correct scapular and core control, bending patterns, and right to left balance. Remember, the purpose of Functional Bodybuilding is to help create balance. Imbalance can often lead to significant injury. There are multiple paths to correcting movement imbalances. What all these paths have in common,however, is sound principles of program design, training, and assessment. Proper progression will allow you to continue your longevity in fitness and master various contraction types.
SCAPULAR AND CORE CONTROL Perhaps one of the most common movement imbalances in fitness is the inability to ‘pack’ the scap down during movement. This is usually caused by upper trap dominance reinforced by bad posture, upper trap overuse, and a constant internal rotation of the shoulder. Often, people who experience this issue skipped core training completely and moved too fast to dynamic movements, causing issues with scap control. To fix this problem, the athlete needs to be given plenty of opportunities to focus on this problem under low intensity and load. We use a variety of core and scapular control progressions within Functional Bodybuilding to help athletes develop the necessary base for dynamic movements and training. MOVEMENT PROGRESSION EXAMPLES TO FIX THIS IMBALANCE Side bridge ---> Star Plank ---> Ring Star Plank Dual Rack Carry ---> Single Arm Rack carry ---> Filly Carry Kettlebell Deadbugs ---> Turkish Sit-Ups --- Turkish Get Ups
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BENDING PATTERNS In Functional Fitness programs, we often see that there is not enough consistent prescription or education in bending correctly. The conventional deadlift is often the only lift used in many fitness programs twice a week for absolute hinging strength. Unfortunately, there are few individuals who can handle doing this more than once a week. Because of this, plenty of fitness enthusiasts suffer injuries because they lack the fundamental strength required to engage in a test of absolute hinging strength like the deadlift. Functional Bodybuilding offers a path towards development of proper hinging mechanics without overloading athletes with conventional deadlifts. Here are two examples of a progressions to help balance out an athlete’s bending patterns. DB RDL ---> DB Single Leg RDL ---> Cross Body Single Leg DB RDL Sorensen ---> Back Extension Loaded ---> Jefferson Curl Loaded
RIGHT TO LEFT BALANCE It’s not uncommon to find that many athletes feel that they have a stronger right arm than they do their left. While this is completely natural, this imbalance can lead to injury if the training does not help correct the imbalance to some degree. The key to fixing this imbalance is an emphasis on single arm or leg training. The examples below will detail how to execute on these progressions. .
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APPLYING FUNCTIONAL BODYBUILDING WORKBOOK PAGE 34
SINGLE LEG AND ARM STRENGTH IMBALANCE We commonly see an over emphasis on double leg or arm strength training in Functional Fitness programs without an appreciation for lower and upper body imbalances from right to left. Here are some progressions that can correct it. Single Leg Knee Flexion RNT Split Squat Front Foot Elevated Split Squat (DB Loaded) Rear Foot Elevated Split Squat (KB Rack Loaded) Both Feet Elevated Split Squat (Cross Body Loaded) *****Progression characteristics in our example***** • Removing RNT activation • Increasing Range of Motion • Increasing Instability • Changing the complexity and difficulty of loading position
Pressing Seated Dumbbell SA Press Tall Kneeling SA Landmine Press --> Stable to unstable - seated to kneeling Half Kneeling Kettlebell Press---> Load choice increase intensity from fixed landmine load Filly Z Press *****Progression characteristics in our example***** • Stable to unstable - seated to kneeling • Load choice increase intensity from fixed landmine load to a free moving KB or DB load
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APPLYING FUNCTIONAL BODYBUILDING WORKBOOK PAGE 35
Pulling Incline Bench Dumbbell Chest Supported Single Arm Row Knee on bench - Single arm Torso Row Single Arm Chinese Row *****Progression characteristics in our example***** • Removing points of support along the way in the progression • Coordinating the posterior chain with a Isometric Bend and upper single arm pulling
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APPLYING FUNCTIONAL BODYBUILDING WORKBOOK PAGE 36
CONDIT IONING You can apply the concepts of control and movement to metabolic conditioning. With Functional Bodybuilding, we’re able to incorporate skills and strength elements into conditioning work in a purposeful way. We can use the same framework of Functional Bodybuilding to design metabolic work to ensure that we stay in CONTROL and achieve QUALITY movement with each repetition. Each metabolic session should not be a “For Time” or “Grindy” . The purpose of a Functional Bodybuilding session is for the athlete to remain in control of each movement and move with purpose and clarity. Any movement or exercise selected should force the athlete to slow down, and the repetitions should slow people down to encourage quality movement. Don’t be afraid to prescribe a cadence or tempo with each movement selected to force them to slow down. Be sure to add in a rest and recovery period as well. The focus of a Functional Bodybuilding conditioning workout is not to burn out the athlete, it’s to get them to focus on quality movement. We’ve provided an example of what a set of conditioning workouts might look like within a Functional Bodybuilding program. This program increases intensity slowly over 5 sessions that may occur over the course of several months of a Functional Bodybuilding Program.
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APPLYING FUNCTIONAL BODYBUILDING 1. NFT: 3 elevated step downs/side 12 side plank rotations/side - good movement within scap, rotate through and reach 20m hand over hand sled pull standing position x 4 rounds 2. @LOW effort, sustained pace and consistent movement: 20m sled push 4 strict pull ups on rings @30X1 20 sec double KB FR wall sit 4 strict TTR @30X0 x 4 rounds
WORKBOOK PAGE 37 4. @Sustainable Effort: 5 pull ups 7 push ups 20m lunges 40m FW - 2pd/h x 4 rounds 5. @High Effort: 6 CTB pull ups 30 DU 8 pistols 30 DU 10m HS walk x 4 rounds
3. @GRINDER Effort: 20m sled push - tough marching action but continuous movement 5 strict CTB pull ups 20m FW - tough 3 DB lunges/leg x 4 round
These conditioning programs start with an emphasis on form and low intensity first. As the athlete develops a mind-muscle connection and an awareness of proper movement mechanics, you can begin to amp up the intensity and the focus on their specific ‘function’ or sport.
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APPLYING FUNCTIONAL BODYBUILDING WORKBOOK PAGE 38
SPORT APPLICATION Functional Bodybuilding has tremendous carry over to the Sport of Fitness and sports in general. Overlapping conditioning and metabolic work with the strength balance and support building of Functional Bodybuilding is a concept that we have been honing for years at OPEX Fitness and Revival Strength. In order to apply Functional Bodybuilding to sport training, you first need to understand the demands of that sport. The two questions below can used to analyze the needs of an athlete of any sport. What motor patterns are highly represented? What muscle groups are heavily emphasized? To answer the question above, let’s take a look at the Sport of Fitness, in other words, CrossFit®. Mike Lee breaks down proper progression for a Functional Fitness Athlete. “In sport progression of Functional Fitness, an athlete must identify where they sit within training age and volume. This will give indications as to when and why the athlete should transition out of an FBB phase and into the sport. It's key to look at this and identify the right transitional phase of the training. A more advanced trainee with extensive volume build MAY not need to spend as much time in a sport specific phase in preparation, to where a beginning trainee may need to spend longer time in the sport phase to develop the necessary contraction types..."
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APPLYING FUNCTIONAL BODYBUILDING WORKBOOK PAGE 39 "...Athletes need to see the build and the continuum we promote using FBB. FIRST is to develop better movement through motor control activities in the off season accumulation phases, then move into loaded more intense contractions and eventually evolve the loaded patterns and skills to their most intense and dynamic forms. An athlete must under-stand the difference between doing single arm rows, bicep curls and a dynamic movement like the CTB pull up. Because different substrates are used, the dose response varies and the volume required is drastically changed then we must have this transition take place. For someone like Marcus, who can stay in a phase of refining movement and becoming more efficient in patterns BECAUSE of the volume and training age he has developed. For users that do not have the necessary volume, you must work and refine the actual contractions of the sport you are participat-ing in longer to condition the brain and muscle. This is an important point to drive home, if you wait too long in the season to work on the “sport” you will not have enough volume and practice of the skills/contractions required in Functional Fitness.” - OPEX Head Coach Mike Lee In a sport like CrossFit®, every motor pattern is required in some fashion and almost every muscle group is utilized. Therefore, success in a sport like CrossFit® requires a balanced program which training every possible physical muscle and motor pattern.
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APPLYING FUNCTIONAL BODYBUILDING WORKBOOK PAGE 40
Though both of these sports use different motor patterns and muscle groups, they both can benefit from the balance a Functional Bodybuilding Program can provide. The key is slowly rotating from a Functional Bodybuilding Program to intensity required by the sport over time. Functional Bodybuilding is an off-season program.
SPORT TRAINING CYCLE
FBB 60% INT 40% FBB 80%
SEASON FBB 85%
PRE SEASON
INT 20%
OFF SEASON
INT 15%
Functional Bodybuilding is meant to supplement the training of a professional athlete. The graph above shows that Intensity and Functional Bodybuilding should be ramped up inversely of each other depending on the season of your sport.
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APPLYING FUNCTIONAL BODYBUILDING WORKBOOK PAGE 41
INT 20%
GENERAL FITNESS AND HEALTH
FBB 80%
If your or a client’s goal is to “look good and move well,” Functional Bodybuilding along with sound lifestyle and nutrition principles is the key to their success. Without a competitive goal or outlet, general fitness enthusiasts should align their year’s training to reflect the chart above. Intensity won’t bring the desired physique or movement goals. We only spend 10% of of our time in the gym. This is why it’s absolutely necessary to focus on aligning what’s happening outside of the gym; sleep, nutrition, and lifestyle practices. Below we’ve included the OPEX Basic Lifestyle Guidelines to help you or your clients align their lifestyle for training.
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OPEX BASIC LIFESTYLE GUIDELINES ONE There are 24 hours in a day; apply work and rest appropriately
FIVE Water; ½ of someone’s body weight in ounces per day, as a starting point
TWO The earth spins, and the sun and moon correlate with our energy patterns; we need sun exposure, we sleep with the moon
SIX Recovery; blood flow facilitates recovery and healing faster; get moving every day
THREE You will one day die; get over it and get living FOUR Water, moving blood and proper digestion are essential daily routines
SEVEN Going to bed and waking up at the same time every day to maintain great circadian rhythm EIGHT Digestion;food is a 36-44-hour investment, sit down, CHEW your food, enjoy your food, set the phone aside and have a conversation
Your results from Functional Bodybuilding are only going to be as good as the amount of effort you put into recovery and adhering to the above lifestyle practices. However, even in the absence of a competitive goal, you can measure your success in this program through body composition, skill acquisition, strength gain, and energy and vitality.
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FUNCTIONAL BODYBUILDING, MINDSET AND LIFESTYLE WORKBOOK PAGE 43
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Every time you go into the gym for your Functional Bodybuilding program, you need to honor your training. You need to focus on each of the movements and make each session the best session yet. Obey all of the Tempo prescriptions, and the recommended weights. - Mike Lee
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MINDSET Mindful execution is critical to the success of a Functional Bodybuilding program. Don’t just shut off your brain when you are training. You need to focus on the mechanics and the precision of each movement and rep. When your training session starts, you stay in the present from moment to moment, movement to movement, from set to set. You want to stay in a state of ‘flow’ while doing a Functional Bodybuilding Program. Achieving a state of flow is only possible when you fully put your mind into the training at hand. No distractions! Remember that Functional Bodybuilding utilizes many of the concepts of training of bodybuilding, including the mind-muscle connection. Arnold Schwarzenegger made famous the physical sensation known as the “pump.” We value this feeling in Functional Bodybuilding as a way to give athletes a sense of accomplishment and physical connection to their tissue. It is also a sign that we are adequately training muscles in a repetition range that is eliciting physiological adaptations within functional ranges.
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FUNCTIONAL BODYBUILDING, MINDSET AND LIFESTYLE WORKBOOK PAGE 44
LIFESTYLE Consistency is king when it comes to lifestyle practices for Functional Bodybuilding. Sustainable practices are they key for a consistent lifestyle. For a list of the Basic Lifestyle Guidelines, which are critical to the success of a Functional Bodybuilding program, please refer back to Ch. 6. Your lifestyle must be aligned for training and growth. This includes your nutrition, your program design, your sleep patterns, even your relationships with others. Though these may seem to be simple concepts, they play a massive role in your success.
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CONCLUSION WORKBOOK PAGE 45
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I couldn’t do what I do today and explore Functional Bodybuilding in the way I have without the years of training I have done up till now… This is a key takeaway for me and others. This is a program meant to produce longevity in fitness. - Marcus Filly
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You don’t have to do intensity all the time. This balance that Functional Bodybuilding provides allows athletes to enhance their physical skills and progression without causing burnout and injuries down the road. - Mike Lee
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CONCLUSION WORKBOOK PAGE 46
LOOK GOOD MOVE WELL Functional Bodybuilding provides the athlete and client with tools to approach longevity in training. Because of its balanced approach to training, people will experience an excitement for the progression, nurture good movement patterns to enhance performance, decrease the likelihood of injury, and balance of the both the mind and the body. You don’t need to grind away day in and day out in order to reach your goals, whatever they may be. Intensity is not the path to success, but it is the path to burnout and fatigue for a large percentage of trainees. You may be surprised at how simple movements and concepts can deliver powerful results. Like any training doctrine, the best way to learn about Functional Bodybuilding is to do it. So, once you are done reading this workbook, be sure to try out some of the demo movements from the video and the training progressions for specific skills. We cannot stress this enough. You are your own best teacher if you stay present and listen to your body. Self awareness combined with a commitment and openness to try new things will teach you the majority of what you need to know. Functional Bodybuilding is here to stay as a fitness program. The appeal of this approach to training goes far beyond the competitive athlete and is touching lives all over the planet. We are connecting with people that love to move and look good at the same time. We are connecting with people that are tired of being fed the lie that if you don’t suffer you aren’t any good and that your fitness is inferior. So, what are you waiting for? Give Functional Bodybuilding a try.
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