TRADITIONAL WEIGHT TRAINING ONLY IMPROVES STRENGTH
Kieffer, H. S., & Heck, K. (2005). Comparing machine-based weight training and functional training programs on selected parameters of strength and performance. Medicine and Science in Sports and Exercise, 37(5), Supplement abstract 945.
Healthy Ss (M = 6; F =10) were divided into two groups. One performed traditional training on a standard weight training device (Cybex Eagle) while the other performed functional training employing resistance exercises that required balance/stability, rotation, and multiple-joint motion. Each protocol required all exercises to be performed once to failure three times per week for 12 weeks.
No significant difference was revealed between training programs. Traditional training was more effective for improving upper body strength, both programs improved lower body strength and power, functional training improved agility, and neither program had an effect on rotational balance reach.
Implication. Traditional weight training improves strength over all exercises performed. Functional training improves strength in the supportive musculature (lower body) and improves agility.
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