Functional Training Exercises | Hercules Walking Lunges
Athletes searching for ways to make their strength training translate into increased production in their sport should practice the Victory Ropes Hercules Lunges. This exercise combines the resistance provided by Victory Ropes with the movement of walking lunges to increase strength in the upper body, core, and lower body. Athletes can use functional training exercises to force the body to be strong while performing complex or challenging movements. Athletes in many sports must use their upper body and lower body in unison while utilizing the abdominal muscles to stabilize and redirect the body during quick movements or change of direction.
Athletes and coaches should incorporate both functional training exercises and strength training exercises into their training routines. This variety in training will allow athletes to build strength through their strength training and then use functional training exercises to help translate this added strength into more success while competing.
When a volleyball player sets their feet, explosively jumps into the air, and prepares to strike the volleyball they are using their entire body in a single motion. By practicing functional training exercises like the Victory Ropes Hercules Lunges athletes, such as volleyball players, will be able to increase the strength and the timing of their body. This makes for more stronger, more efficient movements for athletes, helping them conserve energy while producing greater athletic output.
Functional training exercises are great for rotational movements, such as a pitcher throwing off the mound or a volleyball player jumping up to strike a ball over the net. Functional training exercises are also great for athletes working in a straight ahead, linear movement. When a football player runs at their opponent, extends their arms, and attempts to control their opponent they are using their entire body in unison to complete this action. By utilizing functional training exercises and creating great strength and timing between the shoulders, legs, and core athletes will make stronger, quicker, and more forceful contact with their opponents.
Get Started On The Victory Ropes Walking Lunges
To perform the Victory Ropes Hercules Walking Lunges athletes will need 2 Victory Ropes and an anchoring partner. Athletes will place one anchor strap in each hand and face away from their partner, anchor straps are located at the end of each of the Victory Ropes. Athletes will begin the Victory Ropes Hercules Walking Lunges at a distance away from their partner where there is no slack or give in the Victory Ropes. Athletes should keep in mind that the Victory Ropes maximum stretch distance is 20 feet, therefore, athletes should work to stay a few feet inside of that maximum stretch range. Athletes will begin the walking lunges by extending their arms straight out to their side, hands and elbows should be in front of the shoulders with a slight bend in the elbows. As athletes begin the walking lunges they will have to stabilize their chest, shoulders, and abdomen to maintain stability and arm placement. As athletes work through the walking lunges partners will hold one Victory Rope in each hand and slowly walk behind the athlete performing the walking lunges. It is important partners communicate and observe the athlete to ensure proper resistance is being used for the walking lunges.
Athletes will complete 8-12 alternating walking lunges per leg before taking a 30-60 second break. Athletes will complete 4-6 sets of the Victory Ropes Hercules Walking Lunges.
Use Good Form To Maximize Benefits From Functional Training Exercises
When executing the resisted walking lunges it is important that athletes use good form to not only maximize the benefits from the functional training exercises, but to also maximize the sometimes limited training time athletes have while in season. Using good form and technique will ensure athletes are working the correct muscles and not wasting energy in their movements.
While performing the walking lunges athletes need to be sure they take a large enough step forward so they can keep their front knee behind and in line with their front foot. Athletes should also attempt to land on and push off the outside part of the heel. This will force greater activation in the glutes and hip flexors. Athletes should keep a big chest and ensure the back knee is not bouncing or falling to the ground during the walking lunges.
To keep the arms and shoulders stabilized athletes should squeeze their shoulder blades together to help stabilize the Victory Ropes. Athletes should keep a big chest throughout the Victory Ropes Hercules Walking Lunges and squeeze their abs when pressing out of the bottom of the walking lunges.
Use Strength Training To Enhance Functional Training Exercises
Athletes who utilize strength training in addition to functional training exercises will see greater results than athletes who only utilize drills like the Hercules Walking Lunges. To help build strength athletes can utilize fitness equipment such as the KB Duo to complete strength training exercises like the Chest Superset, Big Back Workout, or the Dynamic Strength XP to help increase strength in the upper body, lower body, and core. Increased levels of strength allow athletes to focus on building strength in an individual part of the body. This increased strength will help translate into more powerful and controlled execution of functional training exercises.
This sort of training is optimal for athletes since the ultimate goal of fitness training is to increase production during competition. If athletes just performed strength training then they would gain strength which does not translate into athletic success. Likewise, athletes who just perform functional training exercises would have great body control, balance, and timing but would be at a disadvantage when matched up against a much stronger, more physical opponent. A good mixture of functional training exercises and strength exercises is a key component is translating athletic training into athletic success.
Athletes will also see increases in speed and agility when practicing functional training exercises. By increasing balance and leg strength athletes increase the amount of force which can be produced when their feet strike the ground. Development of the muscles in the legs and hips allow for more explosive running, jumping, and quicker, more precise changes in direction.
Strength & Conditioning Equipment