Functional Fitness

Functional fitness is a leading strength and conditioning methodology aimed at enhancing overall physical fitness and readiness. It serves as the strength and conditioning regimen for numerous police academies, tactical operations teams, military special operations units, and a wide array of elite and professional athletes worldwide.

Moreover, functional fitness is accessible to everyone, catering to those with a general interest in fitness and well-trained athletes seeking to complement their sport-specific training. Functional fitness equips you comprehensively for the challenges of everyday life.

This approach to fitness fosters a deliberately broad, inclusive, and encompassing fitness level, achieved through a combination of gymnastics, weightlifting, powerlifting, and mono-structural endurance exercises such as running or rowing. The core principle is versatility rather than specialization. It instills the ability to excel in common activities exceptionally well, while establishing a foundation of strength and endurance to support an active lifestyle. The success of this methodology hinges on the dedication, commitment, and sense of community shared by its participants.

One notable feature of functional fitness is its adaptability, making it suitable for individuals of all ages, fitness levels, and backgrounds. The same principles apply whether you are an Olympic athlete or an elderly individual with heart disease; adjustments are made in load and intensity, not the program itself. Olympic athletes, weekend warriors, homemakers, and senior citizens alike have achieved their peak fitness potential through this universal approach.

Functional fitness workouts are typically short, lasting 20 minutes or less, they are constantly varied, functional movements performed at high intensity. These movements are combined in various combinations to create a daily workout. By diligently tracking each workout, you can tangibly measure your fitness and strength progress.

This is what a typical Functional Fitness session looks like:

  • Warm-Up:
    The workout begins with a brief warm-up to prepare the body for the work ahead. Our warmups invole a combination of soft tissue work, mobility/stretching, a dynamic warmup, and a movement-specific warmup.
  • Strength or Skill Training:
    This phase focuses on strength training or skill development. This could involve activities like weightlifting, gymnastics, or even bodyweight exercises. The strength or skill training phase typically lasts for 10 to 20 minutes.
  • Metabolic Conditioning
    This phase focuses on fitness, conditioning, and endurance. This could involve activities like running, rowing, or cycling, gymnastics movements like pull-ups or push-ups, or weightlifting movements like deadlifts or squats. The metabolic conditioning phase typically lasts for 5 to 20 minutes.

HIIT stands for High-Intensity Interval Training, which is a popular and effective form of cardiovascular exercise. In HIIT workouts, individuals alternate between short bursts of intense, vigorous activity and brief periods of rest or lower-intensity activity. The key characteristic of HIIT is the intensity of the exercise during the high-intensity intervals, which is usually close to maximum effort.

Here's how a typical HIIT session works:

  • Warm-Up:
    The workout begins with a brief warm-up to prepare the body for the intense intervals.
  • High-Intensity Interval:
    During this phase, individuals perform an exercise or series of exercises at a high intensity. This could involve activities like sprinting, cycling at maximum effort, jumping jacks, or bodyweight exercises like burpees or high knees. The high-intensity phase typically lasts for 20 to 60 seconds.
  • Rest or Low-Intensity Interval:
    After the high-intensity phase, there is a short rest or low-intensity recovery phase. This allows the heart rate to come down and provides some recovery time.
  • Repeat:
    The high-intensity and low-intensity intervals are repeated for a specific number of rounds or for a set period, typically totaling 15 to 30 minutes.
  • Cool Down:
    The workout concludes with a cool-down period to gradually lower the heart rate and stretch the muscles.
Booty Builder

A booty builder program, also known as a glute-building program, is a fitness regimen designed to specifically target and strengthen the muscles of the buttocks, primarily the gluteus maximus, gluteus medius, and gluteus minimus. The goal of a booty builder program is to enhance the shape, size, and overall strength of the glutes.

Booty builder programs are popular among individuals who want to enhance the appearance of their glutes, whether for aesthetic reasons or functional benefits like improved posture and lower body strength. It's important to note that results can vary from person to person, and genetics can influence the extent of muscle growth. Additionally, like any fitness program, it's advisable to consult with a fitness professional or trainer to ensure the program is suitable for your individual goals and needs and to receive proper instruction on exercise techniques and form.