Functional Training PDF
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.
Table of Contents
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
"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 competition.”
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 Training”.
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 Conditioning Journal
“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 Training.”
Chip Morton-- Strength & Conditioning Coach, Cincinnati, Ohio
ExcerptsDumbbell And Kettlebells
Integrating Functional Training Into Your Training Plan
Medicine Ball Single Arm Push Off