Every athletic movement comes down to force production (Verkhoshansky & Siff, 2009). Making these movements stronger through proper training makes everything more efficient. This isn't about complex programming or fancy exercises - it's about building a foundation of real strength through basic movements that carry over to everything else you do.
Why "functional training" fails most people
You've been doing those group functional "training" classes for years. Burpees, kettlebell swings, box jumps with light weights. Yet nothing seems to get easier. Your body isn't changing. The movements still feel awkward why? arbitrary exercise variation leads to suboptimal strength development or in most cases none a all, why would the body adapt if all its subjected to is submaximal work randomly varying exercises with light weights doesn't build real strength the same way varied sun exposure builds a tan. Doing complex movements when you're fatigued doesn't develop skill it just gets you injured. As Rippetoe & Kilgore (2007) note, you're practicing being tired, not getting stronger.
Understanding Athletic Development
Natural athletes on instagram demonstrate what's possible when strength meets proper development using overly elaborate circus tricks with weights that are well below what they can handle. Their power production and adaptability emerged from genetics first, then enhanced through proper training. Trying to replicate this circus acts will yeild at best no results at worst death.
For the rest of us - those not blessed with elite genetics - getting stronger makes everything better. The process might be slower, but the principles remain identical.
The Weight Room's True Purpose
The weight room serves one singular purpose: building strength. Not creating fatigue, not mimicking sport movements, just getting stronger (Starrett & Cordoza, 2013). Twice a week, focus on basic barbell movements. These aren't just exercises - they're fundamental movement patterns that develop force production throughout your entire body.
Making Real Progress
Research by Schoenfeld et al. (2017) demonstrates that three sets of five repetitions with perfect form teaches proper movement better than any complex program. Each 2.5kg increase builds force production that transfers to any activity. This isn't about ego or rushing - it's about building strength that lasts.
Progress means moving more weight with perfect form. It means measurable increases in force production. As noted by Stone et al. (2007), if you can't measure it, you can't improve it.
The Path Forward
Stop chasing variety. Start chasing consistency. Two-Three strength sessions per week, focusing on perfect technique and gradual weight increases, will do more for your body composition and performance than endless circuits of random exercises (Myer et al., 2011).
Next steps: 12 Weeks to Self-Sufficiency
I'm not looking for lifetime clients. I'm looking to teach you everything I know in 12 weeks. Through three focused sessions per week, you'll learn how to build strength that lasts - and how to continue building it on your own.
What 12 Weeks Delivers:
30-40kg increase on your squat when you follow the program
Complete understanding of fundamental barbell movements
The confidence to train without supervision
The knowledge to continue progressing
Real strength that carries over to everything else
Why Three Sessions For 12 Weeks?
Three sessions a week allows for maximal stimulus and recovery to speed up progress over time.
Your Investment
Three hours per week for 12 weeks. That's all it takes when those hours are focused on what actually works. By the end, you'll have:
The knowledge to train independently
The strength to prove it works
The confidence to keep progressing
A skill set that lasts a lifetime
My Promise
I'll teach you everything I know about:
Perfect technique on fundamental lifts
How to know when to add weight
When to push and when to hold back
How to program for yourself
How to maintain progress long-term
Take Action
Let's talk about building strength that lasts. No sales pitch. No pressure. Just honest discussion about:
Where you're starting
What you'll achieve in 12 weeks
How you'll maintain it afterward
Contact me to schedule a free consultation.
Stop wasting time on endless programs. Learn once. Use forever.
References
Androulakis-Korakakis, P., et al. (2018). The effects of exercise variation in muscle thickness, maximal strength and motivation. Human Movement Science, 57, 258-265.
Myer, G. D., et al. (2011). The back squat: A proposed assessment of functional deficits and technical factors that limit performance. Strength and Conditioning Journal, 33(2), 47-60.
Rippetoe, M., & Kilgore, L. (2007). Starting Strength: Basic Barbell Training. The Aasgaard Company.
Schoenfeld, B. J., et al. (2017). Strength and hypertrophy adaptations between low- vs. high-load resistance training: A systematic review and meta-analysis. Journal of Strength and Conditioning Research, 31(12), 3508-3523.
Starrett, K., & Cordoza, G. (2013). Becoming a Supple Leopard: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance. Victory Belt Publishing.
Stone, M. H., et al. (2007). Principles and Practice of Resistance Training. Human Kinetics.
Tucker, R., & Collins, M. (2012). What makes champions? A review of the relative contribution of genes and training to sporting success. British Journal of Sports Medicine, 46(8), 555-561.
Verkhoshansky, Y., & Siff, M. C. (2009). Supertraining. Verkhoshansky SSTM.
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