Is YAYOG's program functional?

[MLauren]

I posted this in response to a question that someone had in regards to the structure of YAYOG's 10-week programs. It brought up some good points about functional training that I've been wanting to talk about, so I'm sharing my slightly edited response below:

What is it that makes any training routine non-functional? Mainly, it's the exercises in the program and their lack of transference of athletic skills to real life activities, and this is mainly due to the exercises' limited use of muscle groups. Seated curls, for example, work almost exclusively the biceps. Leg Curls work only the hamstrings. Leg extensions the quads. Tricep extensions only the triceps. The list goes on. In real life we never exert only one muscle at a time, at least very rarely. How many bodyweight exercises in my program can you find that work only one muscle or even just the designated muscle groups for the workout? Almost all exercises in YAYOG's program also engage the core and muscles of the legs. Herein lies the major difference.

I hear the word "functional" get thrown around constantly. But what is the requirement for an activity to be considered functional? It has to serve a useful function in a person's life outside of the gym or wherever you happen to work out. Crazy right? I know. What is functional for a Thai boxer might not be functional for you as a runner, lacrosse player, or just the average joe or jane. Throwing 30 kicks at a heavy bag in a row is definitely functional for a Thai boxer, but how functional is it for the average person? Not very.

What are the needs and wants of the average person? The needs are enough core strength, balance, coordination, and flexibility to comfortably get through average day to day activities such as walking, climbing stairs, picking up groceries, playing with the kids, and possibly a hobby. Basically, people need a solid base of general physical preparedness. People also want to be lean and muscular. The answers to this question determine whether or not an activity is functional. There is no blanket yes or no answer. Programs, workouts, and exercises have varying degrees of functionality depending on the demands of the individual.

Does YAYOG's program meet these mentioned needs and desires in the least amount of time possible? I believe so. Its workouts emphasize certain muscle groups while still engaging the core and many other muscles, which ensures that these exercises have good transference of athletic skills to real world activities. The undulating cycle (weeks 6-10) in my program has two days per week of high intensity interval training that train the entire body. This program only asks 2-3 hours of your time per week. If you have some physical demand in your life that this program does not meet then please don't hesitate to make changes or additions. People have varying needs, and functionally speaking, the best a program designed for the general public can do is to develop a solid base of general physical preparedness, which is what YAYOG does exceptionally well!

I just got back from a two day Crossfit Gymnastics Certification Course in West Palm Beach, FL taught by Jeff Tucker. I heard from the Crossfitters the same question over and over, "Is this exercise functional?" I could sense some slight frustration from Jeff constantly being asked whether an exercise is functional. It isn't always an easy question to answer, especially given the vagueness with which "functional training" is defined. Using the definition that I've given, the answer would depend on the individual. Are back levers functional for a gymnast? Of course, it's a fundamental movement of gymnastics! Is the exercise functional for a person looking to increase their deadlift? Yes, since it develops great power in the muscles of the back and arms. Are back levers functional for my grandmother? We have to consider her needs, wants, and abilities. Are there other more appropriate exercises?

Mark

[dcraze]

Here is a simple example of functional fitness from my life. While I got the book for me, I realized this would be a great program for my wife. She had recently taken up ice skating and quickly realized she didn't have adequate core strength to progress as she wanted. This has given her motivation to do the YAYOG program. Many of the exercises relate perfectly to what she needs to do on the ice.

[pokstad]

Mark, interesting that you went to the Crossfit certification. I just showed one of my co-worker's your book and the first thing he referred me to was the Crossfit website. How will the Crossfit certification change your current exercise ideology? Is it compatible with the theory in YAYOG?

[MLauren]

The Crossfit Cert won't change my ideology. Crossfit has been very popular in the SpeOps community pretty much since it's conception so their training methods are very familiar to me. I've always appreciated their training philosophy, and it is compatible with YAYOG's. Although, I believe that Crossfit should incorporate high volume low intensity workouts to improve movement proficiency on the more complex movements such as Overhead Squats, Snatches, Muscle-ups, Clean and Jerks, etc... All their workouts are all out efforts and I often see poor technique. At the same time, I love their competitiveness and I would love to get a similar competitive spirit going with this program. Competition is a great driving force. I did take away some great new exercises from the cert that I plan to incorporate.

Cheers,
Mark

[Rainman03]

I found their website but after looking at some of the exercises videos decided against it. I like your program much better. I grew up lifting weights and I am trying to do exercises now using only my bodyweight. I want to see how it compares.

[dcraze]

I was just reading through the Crossfit site and watching some Crossfit videos on youtube. The goal of the workouts seems to be more about cranking out the reps as opposed to good form and I would think that would detract from long term results. Also, I think some of these workouts might be a bit dangerous for many if not most people.

But I agree, you have to like the intensity in the Crossfit community.

[Tresal]

Hi Mark,

I`m a German guy (wrote you a Mail before two weeks or so).
My real name is Lars.

Is your program functional?
That is a question everybody has to answered by himself.
If an exercise is functional depends on the techniques and movements someone will do better/faster/harder...
For a boxer it will be a good idea doing Close Grip Push Up`s, Shove-Up`s and Bouncing Push Up`s - because he needs power for Jab and Punch.
For a shot-putter other exercises are functional, like Military Press, One-Legged Romanian Dead-Lifts (if he does O`Brian Technique), One-Legged-Squats, Box-Jumps...
If a program is functional or not is a question what can`t be answered.
Everybody has to answered it by himself.
If I want to jump higher then push up`s are not functional.
If I want to punch harder then push up`s are functional, and one-arm push up`s are even better.
If I want to be a better billard gambler then pectoral fly`s are not functional.
If I want to be a better discus thrower then pectoral fly`s are functional.
It depends on the movement one would be do better.
I did Martial Arts for about 20 years - from 15 to 35. (I´m now 41 years old)
Now I do Track and Field Athletics.
I think that most of the exercises in your program are functional for both.
At the beginning I thought that one legged RDL`s are not functional. Now I guessed that this exercise is great for getting better balance and this is very useful for sprinting, for shot-putting, for high jumping and so on.

I only can speak for myself, but I can`t see an exercise which is not functional for track and field athletics. I`ve read many books about functional strength training. Most of these books has limited use. Your program does work.

Tresal

[setabas]

Mark,

Your program is the most functional that there is. I've been working out since I was 16 (I'm 40 now) and have tried every system/method/protocol imaginable. Have no doubts that you're onto an incredible system.

Besides what most people consider "functional", I consider the following criteria to be necessary in order to be functional as well:

I have:

A wife;
A 50-60 hour a week job;
Three children (ages 4 weeks, 4 years and 6 years)
Two dogs (Vizslas)
Sometimes I travel for work or vacations (may or may not have a pullup bar, either way, no problem)
Additional dependents (besides children)

With your book, I have the ability to stay in top shape, customize my workouts to my specific level and have time for my "responsibilities".

I've never felt more enlightened. Crossfit may be great, but for $150 a month where most people my age end up overtraining, I wouldn't trade your book for anything.

Thanks for your immense contribution to the fitness world. I hope that you get "your due".

[Tresal]

Hi,

I didn`t know what Crossfit is. So I watched some Videos at youtube.
I think for many people "Crossfit" hits the bullseye: a well sounding name, a good marketing...
It`s like Thai Boxing and Wing Tsun.
While Thai Boxing is more effective, Wing Tsun has got a better marketing.
It`s not the product people buy!

Tresal

[dsa]

Hell Yes!
I am now in chief class. I am doing the exercises that I canT imagine before. I did soft core body building for 7 years. I am not big as before but I am more tough looking. I play soccer, table tennis and some basketball. In the field i am more agile and i can pass opponents with the ball way more easy. When playing basketball everbody says I look like flying when I jump(i am 179cm tall). My body balance and stength was really high, after yayog I almost never fell down and mostly my oppenents kiss the ground. When playing table tennis balance and agility is everything and yayog is equal to balance and agility. Sometimes i do my work ou in the gym just for fun, when i do one hand push ups, hand stand push ups or pistols there is not much to say I can see in the eyes of other people who are watching me. One of my friend is almost a hardcore body builder, he does barbell curls with 40kg each hand, and goes under 130kg bench press, when I say good things about his workout out, he says man you are crazy you can do sets of one hand push ups It doesnt matter how much I press