Functional strength training training plan

Strength training from a functional point of view includes a series of exercises whose sequence of movements is related to everyday movements. The leg extension exercise would be inexpedient from a functional point of view, since the sequence of movements does not resemble any movement in everyday life. In functional strength training, the training weight is chosen so that approx. 15 repetitions are possible. In addition to improving general fitness, the goals of this training plan are to build muscle. This training plan is mainly used in senior sports. The training duration is in the range of 45 minutes. The training plan should be completed at least twice a week.

Training plan

Leg muscles

• Leg press 3 sets of 15 reps, 1 min rest
• Leg curls 3 sets of 15 reps, 1 min rest

Chest muscles

• Butterfly 3 sets of 15 reps 1 min rest

Shoulder muscles

• Butterfly reverse 3 sets of 15 reps with 1 min break

Back muscles

• Lat train 3 sets of 15 reps, 1 min rest
• Back isolator 3 sets of 15 reps, 1 min rest
• Hyperextension 3 sets of 15 reps, 1 min rest

Abdominal muscles

• Abdominals 3 sets of 15 reps, 1 min rest
• reverse crunch 3 sets of 15 reps 1 min rest