Functional Training for Fighters DVD by Takashi Nakakura & Koetsu Okazaki

Functional training is designed to enable athletes to efficiently utilize the muscle strength they've built through traditional strength training. Regardless of how large the muscles are, their effectiveness hinges on how well they can be utilized. This type of training enhances essential functions such as speed, power, explosiveness, and reaction time required in combat sports, fostering a sensory awareness for using these abilities efficiently while also supporting mental aspects.

Included Content:

Conditioning (Functional Improvement of Movements)

• Standing posture
• Shoulder blade movement
• Overhead squat
• Inline lunge
• Single-leg bridge

Dynamic Flexibility (Developing Dynamic Flexibility to Maintain Stability in Unstable Conditions)

Stability Training (Improving Core and Limb Stability by Adopting Correct Posture)

• Elbow to 90-degree diagonal
• Hand to 90-degree leg raise
• T-balance

Core Training (Enhancing Movement and Postural Control through Core Strengthening)

• Stand ab sagittal
• Stand ab horizontal
• Stand ab PNF

Balance Training (Developing Balance Adjustment Ability to Keep "Center" and "Center of Gravity" Close Together)

• Balance ball four-point support, three-point support
• Balance ball two-point support
• Single-leg balance
• Single-leg ball catch
• Single-leg push
• Balance ball pushups followed by jump, supported by one hand
• Balance ball T-balance

Power Training (Improving Muscle Contraction Speed to Generate Power)

• Pogo jumps
• Squat jumps
• Scissors jumps
• Double scissors jumps
• Chest push
• Overhead throw while lying down
• Overhead throw while kneeling
• Plyo push

Agility Training (Enhancing the Ability to Quickly and Accurately Change Direction Without Losing Balance)

• Side lunge, side cross lunge
• Side hop & return
• Side hop
• Single-leg diagonal hop
• Single-leg lateral hop
• Push-up side hop & return

Coordination Training (Linking Movements to Realistic Combat Techniques)

• Punching
• Punching using steps
• Kicking
• Tackling
• Positioning
• Sparring

These training methods are tailored to maximize athletic performance, ensuring that every movement is not only powerful but also precise and efficient, crucial in competitive sports, especially combat disciplines.