Monday 18th December 2017,

Functional “Moves” that Improve “Functional” Moves – Strength Training Massillon, OH

Editorial Staff April 9, 2012 Sports Performance, Tru-Strength Boot Camps, TS Athletes Comments Off on Functional “Moves” that Improve “Functional” Moves – Strength Training Massillon, OH
Functional “Moves” that Improve “Functional” Moves – Strength Training Massillon, OH


If you haven’t seen this video yet, better yet if you have never done or heard of this move called the “Plank”, stop the video, lay down on the floor – belly down, simply post on your forearms and raise your knees off the floor so your balancing only on your forearms and toes.  Maintain a straight, bridge like pose  without raising your hips or dipping them and remember to breathe.

A good time to complete this “HOLD” all while keeping good balance and form would be 2 minutes.   For most, you’ll need to practice for a few weeks before being able to make it that long, and my man George Hood hit 1 hour and 20 minutes… destroying the previous World Record.

Impressive to say the least!

This “Move” called the plank is nothing new to most athletes, especially anyone who wrestled, along with swimmers and gymnasts.  I believe Uncle Sam even has our Military master this position.

This exercise has several variations all of which will help strengthen your abs, back and hips – giving you great core stability and strength in a very short period of time.


Having a strong core will help anyone whether your an athlete or stay at home mom take on daily functional tasks and dismantle them.  It doesn’t matter if you’re picking up a basket of laundry or jumping up for a rebound, you’ll do this with little effort and make it look easy.

Increase the strength and flexibility in your core and you’re on your way to improving your everyday life.

The best part is,  this doesn’t require a lot of your time, just effort 😉


Here are a few examples of “Functional Moves” that will  improve your daily activities and without a doubt, help you become a better athlete..

Body Weight Only:

  • Plank
  • Squats (multiple variations)
  • Pushups (multiple variations)
  • Pullups / Chinups
  • Lunges (multiple variations)
  • Squat Jumps
  • Burpees
  • Box Jumps (or step ups)
  • Jumping Jacks
  • Running in Place (fast or slow, preferably fast)
  • Mountain Climbers
  • Sit up (multiple variations)
Resistance Training (in this case, the use of a barbell ONLY)
  • Dead-lifts
  • Squats (Front, Back)
  • Snatch
  • Push Presses
  • Cleans ( Hang, Squat)


Here are a couple sample workouts.

Sample #1

CORE BLASTING  Workout:  Body Weight Only

Total Beginners, stick with 3 rds… Advanced, see what you got !!

5 Rounds for Time:  10 Pullups – 20 Pushups – 30 Squats
Complete all 5 rds, then proceed to….

O.T. (overtime)  3 Rounds of 20 seconds of exercise, 10 seconds rest-
Plank – Mountain Climbers (ie. 20 seconds of plank, 10 second rest – 20 seconds of mountain climbers, 10 second rest, repeat 2 more times with no break)


Sample #2.


Total Beginners, 3 rounds would be plenty good… please be sure to learn the moves/exercises properly prior to doing anything FAST.  Same goes for anyone thinking or calling themselves ADVANCED…  Technique and safety should always be ahead of speed/time.

5 Rounds:  Equipment needed- Barbell, plates, clips- Box

1. a   Clean 1x, Front Squats 5x, Push Press 2x
(complete all three movements without putting the barbell down)

1. b. Pullups 10x

1. c. Box Jump 5x (if no box, jump as high as you can tucking your knees)

Take 60 seconds and catch up with your breathing.  REPEAT 4 more times taking 60 seconds break in between each round.

O.T.  1 push up, 1 situp – 2 pushups, 2 situps – 3 pushups, 3 situps UP TO 10 !!

Both of these samples will make you very tired.  You can make them easier or harder by minimizing your breaks or adding weight to your squats and presses or extra rounds to O.T.  Have fun, pair them up differently, be creative..


All in all, these movements and combinations will strengthen your core relatively fast.  Eating clean foods will help speed up the process.


It’s simple but not easy..



Next UP…..  Our Top 5 list of AB Exercises!
You might be surprised what’s #1 (hint…. it isn’t any form of situp or crunch)

Love to hear what you think it is..  Comment Below!



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