“The Definition of Functional Exercise is what it produces, NOT what it looks like”

This is an amazing quote by Gray Cook, who is an innovator in the exercise rehabilitation world. We couldn’t agree more with this.

At face value you can easily fall into the logic trap that your exercise should look like how you want to function. We have to be cautious with this idea and a little more refined with our approach and terms.

There is a big difference with “looks like” vs. “exactly like” what you need to do. If you design a movement that is a mirror image of what you want, then yes you will be able to acquire some rudimentary benefit. Probably at best a neurological efficient thing. However, if it’s not the exact same movement, but somewhat close, then your exercise selection runs the risk of negative transfer, over training, time wasting, and over reaching.

 However, beyond basic practice, we often want to acquire more strength, stability, or power in a particular movement. This where we often have to strip away pieces of said movement, and isolate specific variables to enhance their outcome. This where our “exercise” might look way less like our particular task, but it imposes a stress that causes an adaptation we desire. From here the desired adaptation positively transfers to the skill in question.

 This is why basic strength training might produce general and functional hypertrophy for your specific sport. Or specific stability training might help improve a functional task in question, without looking like the sport you are playing.

 In saying all that, if we look at what exercise should really mean….” “Exercise”, is a specific activity that stimulates a positive physiological adaptation that serves to enhance fitness and health and does not undermine the latter in the process of enhancing the former” McGuff 2009. Then not all “functional exercise” is really exercise. Some of the adaptations we need for a particular sport or skill, may come at the risk of undermining health. Meaning “functional exercise” at the expense of your health shouldn't’ be called “exercise”. Perhaps we should be calling it “Functional Training” or skill specific training.

To summarize, just keep in mind that your functional training might not necessarily look like your sport. As long it produces an outcome that enhances your performance, and it’s serving the right purpose for your sport.