FUNCTIONAL, INTEGRATED, AND SPORT-SPECIFIC TRAINING
Before we discuss how we can enhance our performance and prevent injury
through crosstraining, let’s make sure we’re speaking the same language.
The approach to crosstraining for endurance sports described in this book
can be best described as functional, integrated, and sport-specific.

Functional training refers to a focus on improving function. In other words,
a functional training program is concerned with trying to prepare an individual
for specific physical demands. Such a program is in stark contrast to the type
that most bodybuilders follow, which is more aesthetics driven. An example of
functional training would be when a physical therapist prescribes exercises for
someone who is hurt on the job and is trying to return to work. The therapist
would recommend movements that would help prepare muscles, joints, ligaments,
and tendons for the forces and ranges of motion required by that individual’s
occupation.

An integrated training approach is one that trains the nervous system to recruit
various joint and trunk stabilizer muscles during movement. As the name
implies, the goal is to train muscles in coordination with other muscles so that
movement will be more efficient. For example, a single-leg squat could be described
as an integrated exercise because it involves the recruitment of various
stabilizers of the ankle, knee, hip, and trunk while at the same time strengthening
the primary mover muscles of the knee and hip.

Sport-specific training simply refers to a training approach that will in some
way benefit an individual’s ability in a particular sport. Sport-specific training
can involve the attempt to simulate the movements of the sport such as a
basketball player performing a vertical jump. However, sport-specific training
can also refer to any strength, power, agility, coordination, stability, flexibility,
and energy system training designed to enhance performance in a specific
sport. For instance, if a football player wanted to make an interval workout as
sport-specific as possible, he would exert himself at the same intensity and for
the same duration as he does during a game. He would rest the same amount
of time between efforts as occurs during the average huddle and total break in
the action.

Integrated, functional, and sport-specific training involves multiplanar,
multijoint, and multidimensional movements. This approach to crosstraining is
dynamic, progressive, and systematic and continually challenges the nervous system.
Training programs of this nature are varied on a regular basis in order to
force the body to adapt to differing planes of motion, ranges of motion, type of
resistance, body positions, intensities, tempos, durations, sets, repetitions,
frequencies, and rest periods.