Once body weight and bands or cables are mastered, dumbbells (DB) and kettlebells (KB) are the equipment of choice to externally load any functional training exercise. Because they allow you to load each hand and perform exercises on the right side and left side, they can address muscular imbalances easily and naturally.
Integrating Functional Training Into Your Training Plan
Each sport-specific program in chapter 9 includes three types of workouts: a conditioning day, a strength day, and a power or power-endurance day. A beginning athlete should perform the conditioning day two or three times per week for two to four weeks and then move on to the strength program.
Offering strength, endurance, power, and sport-specific programming, Functional
Training is the most comprehensive resource for athletes, coaches,
and athletic trainers. In an ever-changing field, it emphasizes proven
techniques and approaches to training results.
If you are a member of the HK Rewards Program, when buying a new print edition of this book, you
will be granted the option for downloading the e-book edition at no additional charge. Learn more.
Take your performance to the next level with Functional Training. Author Juan Carlos Santana brings you his revolutionary approach to training and conditioning methods sure to improve your function in any sport or activity. Functional Training covers the recent breakthroughs, the most exercises, and proven programs that you can follow or incorporate into your existing training plan.
Offering strength, endurance, power, and sport-specific exercises and programming, Functional Training is a comprehensive resource for every athlete, coach, and athletic trainer. Covering the concepts, exercises, progressions, and sequencing on which a sound functional training program is based, it addresses the needs of more than 11 sports and features 135 exercises, including body weight, bands and pulleys, dumbbells and kettlebells, medicine balls, and stability balls.
Functional Training features a three-tier approach for integrating functional movements into an existing strength program. Through assessment and analysis, you’ll identify the movements and muscles involved in your sport, then select the best exercises and programs based on desired results and performance goals. In addition to quick exercise sequences and personalized programming to address the big four sport skills, more comprehensive programs can be developed to address your athletic and performance needs and goals.
No matter what your sport, Functional Training will help you achieve optimal results.
Part I Function and Functional Training
Chapter 1. Functional Training Defined
Chapter 2. Foundations of Functional Training
Chapter 3. Performance Continuum
PART II Exercises
Chapter 4. Essentials
Chapter 5. Supporting Cast
Part III Programs
Chapter 6. Program Design
Chapter 7. Pure Functional Programs
Chapter 8. Hybrid Programming
Chapter 9. Sport-Specific Programs
About the Author
Juan Carlos Santana, MEd, CSCS, is the founder and director of
the Institute of Human Performance (IHP) in Boca Raton, Florida. IHP has
been recognized as one of the top training facilities in the world and
the best core-training facility in the United States.
Santana has been part of the strength and conditioning programs for
several Florida Atlantic University sports teams over the last two
decades. He is responsible for the strength and conditioning programs
for men’s basketball, men’s and women’s cross country, track and field,
women’s volleyball, and men’s and women’s swimming.
A member and certified strength and conditioning specialist (CSCS) with
the National Strength and Conditioning Association (NSCA), Santana is
also a member and certified health fitness instructor with the ACSM. In
addition, he is a certified senior coach and club coach course
instructor with the U.S. weightlifting team and a level I coach with USA
Track and Field.
Santana currently is on the NSCA Board of Directors and is a
sport-specific conditioning editor for the NSCA Journal. His
professional responsibilities have included serving as NSCA vice
president, chairman of the NSCA Coaches Conference, a member of the NSCA
Conference Committee, and the NSCA Florida state director. As a college
professor, he has taught sports training systems and strength training
at Florida Atlantic University (FAU). An FAU graduate with bachelor’s
and master’s degrees in exercise science, Santana is involved in several
ongoing research studies with numerous universities and is working on
his PhD in exercise physiology.
Founded in 2001, IHP provides an unparalleled training environment for
elite athletes, including Olympic athletes in a variety of sports;
world-class tennis champions; NFL, NHL, and MLB players; world champion
Brazilian jujitsu and mixed martial arts fighters; numerous NCAA
Division I teams; and hundreds of nationally ranked teen hopefuls from a
cross-section of sport disciplines.
"Juan Carlos “JC” Santana is the preeminent personal trainer, period! Functional
Training will provide you with key insights into the science and
application of exercise training."
Jose Antonio, PhD-- CEO of ISSN
“With Juan Carlos “JC” Santana’s training methods and guidance, I was
able to fight at the highest level of mixed martial arts in the UFC and
Pride Fighting Championships and reached the pinnacle of grappling by
winning the ADCC Submission Wrestling World Championship. The workout
regimens in Functional Training will also prepare you for any
Jeff “Snowman” Monson-- Pro MMA Fighter, ADCC
Submission Wrestling World Champion
"If you want to reach your potential as an athlete there is no one I
would trust more than Juan Carlos “JC” Santana!
Mike Flynn-- 11 year NFL veteran, Superbowl XXXV Champion
“If you are looking for information to truly unlock your potential
and improve your performance, look no further than Functional
Jeff Nichols CSCS-- Exercise Physiologist, Virginia High
Performance LLC, Former Navy SEAL
“Juan Carlos “JC” Santana is one of the true pioneers of Functional
Training. His creative exercises and programs have helped shape the
way that functional training is being used today.”
Chris Poirier-- General Manager Perform Better
“Juan Carlos “JC” Santana is the premier trainer in America and Functional
Training is groundbreaking work in the area of function and strength.
There is simply no better resource on the planet.”
Lee E. Brown, EdD, CSCS*D, FNSCA, FACSM-- Professor, Strength and
Conditioning, Director, Center for Sport Performance California State
University, Fullerton, Editor, Training for Speed, Agility, and Quickness
“Juan Carlos ‘JC’ Santana is a fitness leader with a unique
understanding of the science and practice of functional training. He
creates superior results for duffers and high-performance athletes alike
and his book Functional Training will show you how to
make the most of your training.”
Stuart McGill, PhD-- Professor, University of Waterloo at
Waterloo, Ontario, Canada
"For over 30 years Juan Carlos ‘JC’ Santana has been raising the bar
in the fitness industry. With Functional Training you will
tap into the cutting-edge methods which have made him one of the world's
leading authorities on functional training."
Jeff Chandler, EdD, CSCS*D, NSCA-CPT*D, FNSCA, FACSM-- Professor,
Jacksonville State University, Editor in Chief, Strength and
“Juan Carlos ‘JC’ Santana develops innovative ideas and exercise
programming with a training philosophy grounded in basic principles
which generates positive results for his clients/athletes. In the past,
I have called upon JC for insight into different training methodologies
and he has delivered. Gain those same insights when reading Functional