hybrid functional strength programs? also... avoiding the big 4 nonsense

[sharkbait13]

I feel like some of the fitness subs are some combination of toxic or stupidly dogmatic when it comes to barbell squats, deadlifts, bench, and OHP as the solution to all strength and mobility issues. I bench, am working on single leg kb rdls, and do belt / goblet squat though to be clear. I see plenty of unbelievably fit, strong, and able people who do NONE of those things as well.

When I search for threads on 'functional strength' I see a lot of people dismissing it wholesale, acting confused about the definition which is pretty clear to me - the type of movements you would do every day like picking up a heavy oddly shaped object at a not ideal angle, twisting to place it somewhere. A couch, a kid, a TV, up a flight, down a flight, etc.

So while I love the weight training I've been doing over the past 3 months, and I intend to keep doing it for life, I want to work in some more programming that I think is practical for my non-gym hobbies - gardening for example. I still want to get to 2 plates on my bench but I also want to be able to easily run a 7.5 minute mile.

Have people found any great well-designed programs along these lines? Something which mixes in progressively difficult (or overloadable) twisting motions or "transverse plane" movements?

My likely plan is to just do a PPL 3 days a week and then my other 2 in the gym do cardio and more of these functional movements.

 

[nelliebly]

@sharkbait13 "while I love the weight training I've been doing over the past 3 months"

You're very, very new to weight training. I'd honestly focus on what you call the nonsense moves because you will get incredible bang for your buck from them. If you try and cobble together your own programme based on your limited knowledge of how your body responds to weights you will end up with something suboptimal, likely mostly useless and potentially risky in terms of injury.

 

[sharkbait13]

@nelliebly This isn't the first time I've lifted consistently, but I've been back at it over the past 3 months and take it for sure more seriously than I did in my 20s.

I've a back injury, I'm not doing barbell squats.

I specifically asked for a program which worked for others, but putting that to the side, I can put together my own program. I'm not entering body building competitions and if you're not optimizing for the moon I don't think it is that hard. The general concepts of progressive overload, periodization, muscle groups and their recovery time, fatigue, etc, etc are really not that difficult to understand.

I have a lot of knowledge on my own body as I've been occupying it for 40 years. I feel like most people on Reddit assume that people are complete non athletes who've been sitting in front of a desk their whole lives lol, not saying that is you, but that is the general vibe I see. I sort of get it because I think most people lift with a lot of ego, bad form, and don't really think about if they are engaging the right muscles, etc.

 

[gilcimarlp]

@sharkbait13 It sounds like you know everything already. Then you should know training to lift awkward things at weird angles isn’t safe.

 

[theadmiral]

@gilcimarlp

Then you should know training to lift awkward things at weird angles isn’t safe.

It's perfectly fine to lift awkward things at weird angles, that's basically the entire sport of strongman

As long as you use an appropriate starting weight and build up it's fine

 

[sharkbait13]

@gilcimarlp Nah, didn't say that. I can claim knowledge on my own fucking body though.

 

[gilcimarlp]

@sharkbait13 Great attitude. Good luck to you.

 

[londonmum]

@sharkbait13 I honestly can't think of anything more functional then being able to put something above your head, being able to sit down and stand up, being able to bend over and pick something up, etc.... (OHP, squat, and deadlift) That being said, I believe bench is the least functional movement so it's kind of funny that's the one you stuck with.

To be fair, by the definition of functional, I would say any Strongman training is as functional as it gets. You won't find them without compound movements because they build the base for functional movements.

Sandbag and odd object carrying literally represents what it's like to carry something in real life. Odd and weird lifts are the definition of functional.

 

[curtswill]

@londonmum

bench is the least functional movement

Angering the mods over here

 

[londonmum]

@curtswill Ok, but it's only because I haven't had a good bench in a few years. If I was good at it I'd have a different opinion...

 

[curtswill]

@londonmum If my priorities lifting didn’t switch so oftentimes my bench would be a lot higher

 

[scott2511]

@curtswill Had shoulder repair (right). Full on SLAP tear with Bicep tendon failure. Had the surgery, bicep relocation with bone screw and then PT. Saved me from the popeye look. Was told I'd loose perhaps 20% of my strength with the relocation. During the PT, I learned all that I had done "WRONG" the majority of my life.

Properly done, I've no pain from doing Bench presses, flys, etc post recovery. And a few years later, far more strength than before my injury and recovery.

If one finds bench exercises are a "pain", may want to pay for some PT, biggest benefit is finding out what the correct range of motion is and the apply it from that point forward. You may also find out if you have an unrecognized injury and get it fixed before it becomes worse.

 

[curtswill]

@scott2511 Yeah unfortunately online fitness communities are based on misinformation. Personally I learnt from strong people instead of from blog posts and never had any issue.

What we’re you doing wrong?

 

[scott2511]

@curtswill Primarily poor posture and lack of instruction.

But the rest is super embarrassing....

But I suspect it was the untrained/uninformed need to show off to the younger bucks at the gym. Doing a full lift over my head (screaming in my head the entire time) thinking yeah I can lift what they did without any real knowledge. Did the lift out of sheer adrenaline, but could tell something had failed. After saying "yeah, that's how it's done boys!" heading into the shower for a good cry... Damn that was stupid. Also waiting 6 months before getting it repaired was another case of stupid.

 

[blessedbyhim888]

@londonmum

That being said, I believe bench is the least functional movement

I should wash your mouth out with soap!

 

[sharkbait13]

@londonmum Like the strongman suggestion, someone else suggested it. I was also thinking about people who train with those weighted maces.

I still squat btw and am doing single leg RDLs with a KB. Will do RDLs or deadlifts again eventually when my hips are more balanced.

OHP I feel like is pretty dangerous and fairly technical to execute correctly.

and 100% to odd and weird lifts, I want more of those.

 

[mitsuha]

@sharkbait13 Why do you think OHP is particularly dangerous? IMO heavy squats or deadlifts have higher risk of injury. Like it’s easier squat/pull more weight than you really should by cheating. If you try to OHP too much weight, it’s literally not going up.

Also it’s really not that complicated of a movement. And of course you would start light and work your way up. idk maybe I’m just biased cause I love OHP, but I definitely recommend it

 

[sharkbait13]

@mitsuha Basically, I don't want to load my spine.

I think I would have loved OHP too many years ago, it looks cool.

 

[mekon]

@sharkbait13

Basically, I don't want to load my spine.

I'm not sure how "functional strength" would be in your wheelhouse then?

 

[londonmum]

@sharkbait13 Yeah, have you ever watched Brian Alsruhe on YouTube? He has sandbag programming and I feel like you could just replace any of his programming that involves those movements that you don't want to do with the ones you do want to do that hit the same groups.

His stuff is all about being able to move well and being well conditioned.