Programs and Disciplines

Programs and Disciplines
Functional Fitness

Origin: Functional fitness emerged from the need to improve daily life activities by training movements that mimic everyday tasks. Most say that it was originally used in rehabilitation exercises by physical therapists. It focuses on enhancing the body’s ability to perform real-life actions efficiently and safely. It evolved into a broader concept focusing on movements that simulate activities of daily living. The idea is to train the body for real-life activities and movements, emphasizing functionality over isolation.

Common Exercises:

• Squats: Strengthen the lower body and core, aiding in movements like sitting and standing.
• Lunges: Enhance balance and leg strength, beneficial for walking and climbing stairs.
• Push-ups: Develop upper body strength, simulating pushing motions.
• Rows: Improve back muscles, supporting pulling movements.
• Hip Hinges (Deadlifts): Target the posterior chain, crucial for bending and lifting objects.
• Kettlebell Swings: Build explosive hip power and full-body coordination.
• Box Jumps: Enhance lower body power and agility by jumping onto elevated surfaces.

Programs and Disciplines
Olympic Weightlifting

Origin: Olympic weightlifting made its debut in 1896 at the first modern Olympic games in Athens. As a competitive sport, Olympic weightlifting tests explosive strength and technique through two primary lifts. 12-week cycles are a very common structure that typically includes work such as complexes, pull variations, and on-the-minute singles to build strength and proper positions, ultimately preparing for competitions.

Common Exercises:

• Snatch: Lifting the barbell from the ground to overhead in one fluid motion.
• Clean and Jerk: A two-part lift where the barbell is first brought to the shoulders (clean) and then overhead (jerk).

Programs and Disciplines
Calisthenics

Origin: Calisthenics dates back to ancient Greece. Made up of two parts; kallos and sthenos, it translates to beauty and strength (beautiful strength). Spartan military training was where the Greeks believed in the harmony of mind, body, and spirit, and sought to develop physical abilities through various forms of exercise. Calisthenics includes statics and dynamics and has been used throughout history to promote physical fitness using bodyweight exercises.

Common Exercises:

• Front Lever: A static hold that develops core and upper body strength.
• Back Lever: A gymnastic movement that improves shoulder and core stability.
• Planche: An advanced strength move requiring full-body tension and balance.
• L-sit: A core-intensive hold that builds abdominal and hip flexor strength.
• Dips: Target the triceps and chest by lowering and raising the body using parallel bars.
• Planks: Improve core stability and endurance.
• Handstands: An act of supporting the body on the hands with the trunk and legs balanced in the air, usually in a straight position with arms and legs fully extended.

Programs and Disciplines
Strongman

Origin: Testing remarkable feats of enormous strength and endurance, Strongman’s roots are firmly bedded in circus feats including bent press, steel bending, chain breaking, etc. Strongman competitions, such as the famous Arnold Strongman, have evolved into events showcasing feats of strength using unconventional objects.

Common Exercises:

• Deadlift: Quintessential lift either original or sumo style. Focuses on the force behind the drive for the ultimate strength training exercise.
• Atlas Stones: Lifting and placing heavy spherical stones onto or over platforms.
• Farmer’s Walk: Carrying heavy weights in each hand over a set distance.
• Yoke: A large metal frame with a crossbar where each of the four corners of the frame can be stacked with weight.
• Log Press: Pressing a weighted log overhead to build upper body power.
• Vehicle Pulls: Harnessing and pulling vehicles to test maximal strength and endurance.

Programs and Disciplines
Assault Obstacle Course

Origin: Inspired by military training programs, assault obstacle courses are designed to challenge endurance through a series of physical obstacles. Obstacle courses include challenging physical obstacles such as running, climbing, lifting, jumping, crawling, pushing/pulling, carrying, dragging, balancing elements, which tests speed and agility. This can be done with partners or individually for best time or rounds.

Common Elements:

• Wall Climbs: Scaling vertical walls to test upper body and leg strength.
• Rope Climbs: Climbing using ropes, enhancing grip and coordination.
• Tires: Flipping large tires end over end to develop total body strength. Carrying tires is a modified version to test endurance. Vertical jumping on and then over is a team favorite.
• Monkey Bars: Traversing horizontal ladders to build upper body endurance.
• Sleds: Pushing and pulling weighted sleds.
• Weighted Dummy: Carry or drag a 150 lb dummy for distance.

MaceFit

Origin: Much of mace and club training is surrounded in mystique due to their ancient roots. Mace training traces back to ancient warriors who used heavy clubs for combat training, particularly in Persia and India. MaceFit modernizes these techniques for functional strength and conditioning. A full-spectrum training system, MaceFit uses the law of progressive overload.

Common Exercises:

• 360s: Swinging the mace around the head to strengthen shoulders and core.
• 10 to 2s: A variation of the 360 swing, targeting similar muscle groups with a different motion.
• Mace Squats: Performing squats while holding the mace to engage stabilizing muscles.
• Mace Presses: Pressing the mace overhead to build shoulder and tricep strength.
• Mace Lunges: Lunging movements incorporating the mace to challenge balance and coordination.

Programs and Disciplines
Powerlifting

Origin: The roots of powerlifting are found in traditions of strength training stretching back as far as the ancient Mayan civilizations and ancient Persian times. The idea of powerlifting originated in ancient Greece, as men lifted stones to prove their strength and manhood. The modern sport took off in the 1950s and has a distinct series of competing. While Olympic lifting tests speed, power, and explosive strength, powerlifting tests your limit strength.

Common Exercises:

• Squat: Increases the mobility and flexibility of your ankles, hips, and knees. Strengthens your core muscles, making everyday movements like turning, bending, and standing easier.
• Bench Press: A lifter lies on a bench with the feet on the floor and raises a weight with both arms. Benefit is enhanced bone health.
• Deadlift: Hip-dominant movement that works various muscle groups including the glutes, hamstrings, core, back, and trapezius muscles. Core form is essential to receive maximum benefits.