How can functional training regressions improve your endurance and conditioning?

1 What are functional training regressions?

Functional training regressions are modifications of functional exercises that reduce the intensity, complexity, or range of motion. They are not the same as simply using lighter weights or fewer repetitions. Rather, they involve changing the position, angle, speed, or stability of the exercise to make it more manageable and safe. For example, a functional training regression of a squat could be a box squat, where you sit on a box or a bench at the bottom of the movement. This reduces the stress on your knees and hips, and helps you maintain proper form.

3 How to apply functional training regressions to your workouts?

When it comes to functional training regressions, there is no one-size-fits-all approach. You must take into account your goals, abilities, preferences, and equipment. To help you apply functional training regressions to your workouts, here are some general guidelines: begin with a warm-up that prepares your joints, muscles, and nervous system for the exercises. Then select functional exercises that target your core, upper body, lower body, and cardiorespiratory system. Choose the appropriate regression level for each exercise based on your current fitness level and performance. Additionally, perform each exercise with good form, breathing, and tempo. You should also adjust the regression level as needed depending on your feedback and progress. Finally, rest and recover between sets and exercises.

4 Some examples of functional training regressions

Functional training regressions can be used as references or inspiration for your own workouts. For example, a lunge is a functional exercise that works your legs, glutes, and core. To reduce the impact on your knees and improve balance, you can do a reverse lunge. A plank is another functional exercise that works your core, shoulders, and back. To reduce tension on your lower back and help maintain a straight line, you can do a knee plank. Lastly, burpees are a functional exercise that work your whole body and cardiorespiratory system. To reduce intensity and impact on your joints and lungs, you can do a step burpee instead of a jump burpee.