Which element of exercise science development is best?
Together, foundational functional training works in concert with base calisthenics. This should start FIRST before working out with big weights to build your body's base on solid ground — such as your stabilizers, ligaments, and joints, so your body grows most appropriately without injury.
Calisthenics exercises are bodyweight exercises that use your own body weight and gravity as resistance. Some examples of effective calisthenics exercises include:
• Push-ups (base): These work the chest, triceps, and shoulders.
• Pull-ups: These work the back and biceps.
• Squats (base): These work the legs, glutes, and core.
• Lunges: These work the legs and glutes.
• Active Planks (base): These work the core and shoulders.
• Dips: These work the triceps, chest, and shoulders.
• Handstand push-ups: These work the shoulders, triceps, and core.
• Muscle-ups: These work the chest, shoulders, back, and arms.
• Bridging (base): These work the lower back and glutes.
Functional training, on the other hand, is a type of exercise that focuses on movements and exercises that mimic everyday activities, such as lifting and carrying objects, climbing stairs, and bending down to pick something up. The goal of functional training is to improve overall strength and fitness while also improving the ability to perform everyday tasks.
This type of training often uses equipment such as dumbbells, resistance bands, and kettlebells, and may include exercises such as deadlifts, lunges, and rotational exercises.
However, after myofascial release (foam rolling), should come the second part of three in your warmup phase — that includes some of these base exercises, for example: apes, bears, crabs, walking pigeon craps, side lunges, inchworms etc… it's a good mixture of foundational functional exercises that will help prepare your ligaments, tendons, muscles, and blood flow into your body. This will increase your overall ability and mobility through your workout as it will help you most appropriately drop your cortisol levels and crushing your workouts!
You will know how good a gym is by how well they warmup.
This can only happen when you keep your warmup in the warmup zones. Most people will never get where they most desire. This is because they do too much, too fast, too quickly, which only frustrates the endocrine systems, and in return, will only give you the opposite of what you want- underwhelming results! Exercise is precise; there is no guessing only training. I will dig into this information in my next blog.
It's important to note that some of these exercises require a good level of fitness and progression to achieve. A well-rounded calisthenics/ functional training program should include exercises for all major muscle groups, front & back of the muscle, and should be progressive as well as challenging. It's also important to consult with a qualified professional, such as a personal trainer or physical therapist, to develop a safe and effective program that meets your needs and goals.