Wayne Strube PT, DPT FUNCTIONAL TRAINING AND REHAB

Wayne Strube PT, DPT FUNCTIONAL TRAINING AND REHAB

DISCLAIMER The view(s) expressed herein are those of the author(s) and do not reflect the official policy or position of Brooke Army Medical Center, the U.S. Army Medical Department, the U.S. Army Office of the Surgeon General, the Department of the Army, Department of Defense or the U.S. Government.

WHAT IS FUNCTIONAL TRAINING? A classification of exercise which involves training the body for activities performed in daily life. There s a big gap

END: Endurance STR: Strength PWR: Power SPD: Speed AGI: Agility FLX: Flexibility NER: Nerve DUR: Durability HAN: Hand-Eye Coordination ANA: Analytic Aptitude

GENERAL COMPONENTS Strength - the ability to overcome resistance Endurance - the ability to sustain activity Mobility - the quality of movement Current Method Functional Strength Strength Mobility Endurance Mobility Endurance

WHAT IS FUNCTIONAL PERFORMANCE TRAINING Targets components of the specific athlete Targets the neuromuscular system Trains movements (muscle groups and the nervous system), not just muscles Includes challenges to improve multiple components of fitness: dynamic and static balance, coordination, strength, endurance, proprioception, agility, speed, power, etc.

KINETIC CHAIN/LINKING Kinetic Linking For optimal movement the body must act as a kinetic chain where energy and force are transferred successfully and safely from one body part/joint to another. You don t want weak links anywhere in the chain.

CORE STRENGTHENING PILLAR Foundational Movements Stable Base Center Axis Shoulders Trunk Hips

CORE/PILLAR Every warm up begins with core Exercises used to initiate/activate the stabilizing muscles of the shoulders, trunk, and hips Keep a stable base from which to move Creates more efficient movement patterns

PERFORMANCE PYRAMID Functional Movement Represents the foundation: mobility and stability The ability to move through foundational patterns Squat, Lunge, SLS, etc Functional Performance Represents gross performance and efficiency of movement Strength, speed, power, quickness, endurance, etc Functional Skill Represents specific skill, ability to perform a given activity or complete a task Running while catching, hitting, shooting, advanced skills Cook, 2010

FUNCTIONAL MOVEMENT SCREEN Deep Squat, Hurdle Step, Rotary Stability, Stability Pushup, Active Straight Leg Raise, In- Line Lunge, and shoulder Mobility Each movement is scored 0-3 according to specific criteria Composite score of <14 predicts injury (Kiesel et al, 2007; Kiesel, Butler, and Pilsky, 2009; Kiesel, Pilsy, and Butler, In Press; Chorba, Chorba, Bouillon, Overmyer, and Landis, 2010; Minick et al, 2010)

Y-BALANCE TEST Predictor of Injury Assesses balance, coordination and stability Composite reach distance <94% of the limb length were 6.5x more likely to have a lower extremity injury Anterior reach distance difference >4cm = 2.5x more likely to sustain a lower extremity injury (Kiesel et al, 2007; Kiesel, Butler, and Pilsky, 2009; Kiesel, Pilsy, and Butler, In Press; Chorba, Chorba, Bouillon, Overmyer, and Landis, 2010; Minick et al, 2010)

MAIN POINTS The Performance Pyramid is built the foundation foundation of mobility and stability You are only as strong as your weakest link Assessing and correcting impairments is the key to injury prevention and enhancing performance Recover and regeneration are vital to helping you achieve your goals Majority of injuries lend themselves to rapid rehabilitation and reconditioning

TRAINING INJURED SOLDIERS With out proper form integrated into the patients neuromuscular development there will be a lack of safe function Compensations When a stabilizing muscle is inactive or weak therefore the stress is shifted to another part of the body Mid foot strike running Core strength Hip Strength Proper knee, hip and ankle alignment

WEEKLY TRAINING FOR RETURNING TO DUTY Linear Day Lateral Day Acceleration Day Strike/Interval Day Functional Day

LINEAR DAY Block 1 Fwd Band Walks Hurdle Plank Split Lunge Lunge Fwd Lunge Rev Hip Mob over/under Hip Swings 2-way Block 2 Ladder Fwd Ladder Diagonal Towel Runs Short/Long Hill Runs Up/Down Block 3 Pose Belt Run Overhead Run Sand Bag Run Hills Video Analysis

LATERAL DAY Warm Up Lateral Band Walks Lateral Hurdles Forward Lunge Reverse Slides Lateral Slides Hip Swings Core Lateral Palof Squat Lateral Palof Split Squat Palof Tall Kneel Snake Squat Form with Arm movements Ladder Lateral Drills 1 Box Full Lader Ladder Diagonals S Drill 1 Each Way Cone Cut 45 Degree L&R Cut Drills Lateral Airex CAT CAT Trainer T-Drills Movement Skill Tree Runs for time Beep Test Stair Runs

ACCELERATION DAY Warm up Core Lateral Band Walks Sprint Band Walks Mid-foot/Hip Ext Sprint Hurdles Fwd Lunge Rev Lunge Prone Plank 4, 3, 2 Point Side Plank Bridge Knees, Ankles, Leg Lift Double Leg, Marching ASLR Arm Action Tempo Jog to Sprint Sprint Drills Leg Recovery (pony drills) Wall Drive Quick Step Drills Straight Leg Shuffle Push-Up Start Fall Start Jump Back Start Airex to Hurdle Runs CAT Thigh Runs Sprint Power Sled Pull or Treadmill Push Stair Runs Bullet Belt

STRIKE/INTERVAL DAY Total Body Burpees Front/Back Squat Thrust Lower Body Pushing Air Squats Lunges Fwd, Lat, Backward Step-ups Fwd, Lat Lower Body Pulling Glute-ham raise Val-slide curls Scissor Hip Extension Band Leg Curls Upper Body Push Push-ups Norm, Close, Wide, Plyo Hand Stand TRX Upper Body Pulling Pull-ups Chin-ups Clapping Kipping TRX Row

STRIKE/INTERVAL DAY CONT. Tire Exercises Flips Flips with jump Sledge Hammer Hits Burpee jump Burpee Varriations Pushing/Dragging Sled Pushes Sled Pulls (upper body) Sled Drags Varriations Intervals can be of any variation: Tabata Drills: Work 20 Seconds Rest 10 Seconds

FUNCTIONAL DAY Hiking Ruck Marching Power Park Fitness Mud Run American Ninja Warrior Paint Ball