Here’s a sample Advanced Functional Training workout plan:
Weekly Structure:
Day 1 – Full Body Circuit:
- Kettlebell Swings, Sandbag Cleans, Resistance Band Pull-Aparts.
- Circuit format: 3 rounds, 10-12 reps each exercise.
Day 2 – Agility and Speed:
- Ladder drills, Cone drills, Box jumps.
- Focus on quick movements and directional changes.
Day 3 – Core and Stability:
- Planks with variations, Turkish Get-Ups, Stability Ball exercises.
- Emphasize core engagement and balance.
Day 4 – Strength and Power:
- Heavy Kettlebell Deadlifts, Sandbag Squats, Medicine Ball Slams.
- Focus on explosive power and full-body strength.
Day 5 – Mobility and Flexibility:
- Dynamic stretching, Yoga or Pilates exercises.
- Focus on full range of motion and muscle recovery.
Day 6 & 7 – Rest or Active Recovery.
This plan combines various functional movements with equipment to enhance strength, agility, and mobility, reflecting real-world activities.