Functional Training Instructor Course

Lesson 1 • Planes of Motion and Force Vectors

Applies the three anatomical planes and multi-directional force vectors to exercise analysis. Enables instructors to design programmes that train movement in all directions.

Lesson 2 • Neuromuscular Basis of Function

Explains motor unit recruitment, proprioception, and reflexive stabilisation as they apply to functional exercise. Links neural control concepts to practical coaching cues.

Lesson 3 • Defining Functional Training

Contrasts functional training with isolated resistance training using movement-based criteria. Grounds the chapter by establishing a shared vocabulary for all subsequent content.

Lesson 4 • Fundamental Movement Patterns

Identifies the seven primary movement patterns underlying all functional exercise selection. Students can classify any exercise by its dominant pattern for programming purposes.

Lesson 1 • Mobility and Flexibility Testing

Distinguishes mobility from flexibility and applies joint-specific range-of-motion tests. Results directly inform exercise selection and warm-up priorities.

Lesson 2 • Postural and Static Assessment

Teaches observation of static alignment from anterior, posterior, and lateral views. Identifies common postural deviations that predict compensatory movement patterns.

Lesson 3 • Principles of Movement Screening

Establishes the purpose, scope, and limitations of pre-exercise movement screening. Differentiates screening from clinical diagnosis to clarify the instructor's professional role.

Lesson 4 • Dynamic Movement Screening Tools

Introduces standardised dynamic screens including overhead squat, single-leg squat, and push-pull assessments. Students practise scoring and interpreting results consistently.

Lesson 1 • Anti-Movement Core Training

Introduces anti-flexion, anti-extension, and anti-rotation exercises as the foundation of functional core work. Demonstrates why resisting movement builds more transferable stability than producing it.

Lesson 2 • Core Integration with Global Movement

Progresses core training into compound movements requiring simultaneous stability and force production. Links isolated core work to the functional patterns introduced in Chapter 1.

Lesson 3 • Spinal Stability Biomechanics

Explains the passive, active, and neural subsystems that maintain spinal stability under load. Provides the mechanical rationale for every core exercise selection decision.

Lesson 4 • Deep Core Activation Techniques

Teaches cueing strategies for transversus abdominis, multifidus, and pelvic floor co-activation. Students practise tactile and verbal cues before progressing to loaded exercises.

Lesson 1 • Squat Pattern Mechanics and Coaching

Analyses bilateral squat mechanics from foot position to bar path and hip crease depth. Students practise a systematic top-down cueing sequence for immediate application.

Lesson 2 • Single-Leg Training Progressions

Progresses from supported to unsupported single-leg loading to develop unilateral strength and balance. Connects single-leg work to gait mechanics and injury prevention.

Lesson 3 • Lower Body Loading and Periodisation

Applies intensity, volume, and exercise order principles specific to lower body functional training. Students design a four-week lower body block using progressive overload.

Lesson 4 • Hip Hinge Pattern Mastery

Teaches the hip hinge as a distinct movement pattern separate from the squat. Covers deadlift variations and Romanian deadlift technique with load progression strategies.

Lesson 1 • Upper Body Programme Design

Applies push-pull balance, volume distribution, and exercise pairing to upper body programme blocks. Students construct a complete upper body functional training week.

Lesson 2 • Rotational and Anti-Rotation Upper Patterns

Integrates thoracic rotation and anti-rotation into upper body training for sport and daily-life transfer. Links upper body rotation to the core anti-rotation work from Chapter 3.

Lesson 3 • Horizontal Push and Pull Patterns

Covers push-up, dumbbell press, and row variations with scapular control as the primary coaching focus. Balances anterior and posterior chain loading to prevent shoulder dysfunction.

Lesson 4 • Vertical Push and Pull Patterns

Teaches overhead pressing and vertical pulling mechanics with strict scapular and cervical spine control. Addresses mobility prerequisites before loading overhead patterns.

Lesson 1 • Olympic Lifting Derivatives

Teaches hang power clean, hang power snatch, and kettlebell swing as accessible power tools. Focuses on hip extension timing and bar path without requiring full Olympic technique.

Lesson 2 • Principles of Power Development

Defines power as the product of force and velocity and explains the force-velocity curve. Establishes the prerequisite strength standards before introducing power training.

Lesson 3 • Speed, Agility, and Change of Direction

Covers acceleration mechanics, deceleration, and multi-directional change-of-direction drills. Connects athletic movement patterns to functional training for sport and daily life.

Lesson 4 • Integrating Power into Functional Programmes

Applies contrast training, complex methods, and session sequencing to combine strength and power work. Students design a power-focused training block with appropriate volume management.

Lesson 1 • Session Structure and Exercise Order

Establishes evidence-based rules for warm-up, exercise sequencing, and cool-down within a functional session. Applies post-activation potentiation and fatigue management to exercise order.

Lesson 2 • Long-Term Athletic Development Planning

Applies macrocycle and mesocycle planning to multi-month functional training programmes. Students build a 12-week programme integrating all movement patterns and energy systems.

Lesson 3 • Periodisation Models for Functional Training

Compares linear, undulating, and block periodisation models and their suitability for functional training goals. Students select and justify a periodisation model for a given client profile.

Lesson 4 • Training Variables and Manipulation

Defines and applies frequency, intensity, volume, density, and exercise selection as programmable variables. Students practise manipulating each variable independently before combining them.

Lesson 1 • Session Planning and Delivery

Covers pre-session preparation, time management, and adaptive decision-making during live coaching. Students practise delivering a complete session with structured debrief.

Lesson 2 • Principles of Effective Coaching

Defines the instructor's role as a movement facilitator and behaviour change agent. Establishes the coaching mindset that underpins all client interaction strategies in this chapter.

Lesson 3 • Verbal and Visual Cueing Strategies

Contrasts internal, external, and attentional focus cues and their differential effects on motor learning. Students practise cueing the same exercise using multiple cue types.

Lesson 4 • Feedback and Error Correction

Applies motor learning research on feedback frequency, timing, and specificity to exercise correction. Students develop a systematic error-detection and correction protocol.