Here's how you can effectively monitor progress towards deadlines in Functional Training.

Setting SMART Goals in Functional Training Benefits: - Enhances focus and motivation - Tracks progress - Increases accountability - Optimizes training SMART Goal Criteria: 1. Specific 2. Measurable 3. Achievable 4. Relevant 5. Time-bound Examples: - Increase squat weight by 20lbs in 12 weeks - Perform 20 push-ups in a row by next month Action Plan: 1. Assess fitness level 2. Set SMART goals 3. Create training plan 4. Track progress 5. Adjust goals Resources: - ACE goal-setting guidelines - NASM functional training resources - ACSM exercise planning tools. Setting SMART goals optimizes functional training effectiveness and client success.

Joseph Galasso, Psy.D.,a sports Psychologist," Goal setting is a simple yet very powerful sport psychology tool" Life Time master personal trainer Danny King breaks down the components of a SMART goal as : Specific : Is your goal clear and defined? Measurable: Can it be tracked? How will you know if you are making progress? Achievable: Is your goal challenging yet doable? Realistic: Is your goal relevant to your life purpose? Timely: Can you assign a date to hold yourself more accountable? Danny King," Done correctly, SMART goals can be super effective, but most people don't do it quite right " A process oriented goal would be completing a specific number of workouts per week It is not ideal for goals like weight loss

Digital apps to track workouts: Nike Training Club:holds over 180 free workouts featuring fitness experts Peloton Digital: allows you to join the Peloton community without having to invest in treadmill, bike Google Fit-Fitness Tracking: records fitness activities through the sensor in a user's activity tracker, mobile Runtastic Running Distance & Fitness Tracker: is the best fit for those who love to exercise regularly 30 Day Fitness At Home: The app is designed to increase in intensity every day Adidas Running, Runtastic: Running, jogging, biking, it doesn't matter how you train, the app is a perfect tracker 7 Minute Workout : it features a fairly decent seven-minute workout selection with no equipment required

Workout Logging for Functional Training Benefits: - Tracks progress - Identifies patterns/plateaus - Enhances accountability - Optimizes training Log: - Exercise/weight - Sets/reps - Rest/recovery - Progress photos Methods: - Notebook - Digital apps (Fitbit, MyFitnessPal) - Spreadsheets (Google Sheets) Action Plan: 1. Choose method 2. Log consistently 3. Review regularly 4. Analyze data 5. Adjust training Resources: - ACE guidelines - NASM templates - MyFitnessPal app Accurate logging optimizes functional training results and boosts motivation.

Periodic Assessments in Functional Training Benefits: - Tracks progress - Identifies areas for improvement - Adjusts training - Enhances motivation Assessment Examples: - One-rep max - Circuit completion time - 40-yard dash - Vertical jump height - Body fat percentage Frequency: - Every 4-6 weeks - Start/end of training phases - Pre-competition Action Plan: 1. Schedule assessments 2. Choose tests 3. Record/analyze results 4. Adjust training 5. Reassess Resources: - NASM guidelines - ACE templates - FMS assessment tool Regular assessments optimize functional training progress and performance.

Periodization training is the deliberate manipulation of training variables to optimize performance It prevents over training and progresses performance Periodization has been applied to resistance, strength activities like power lifting, endurance associated activities like running,cycling Phases of periodization training cycle: Macrocycles Mesocycles Microcycles The span of Macrocycles is long, ranging between 1-4 years Mesocycles tend to be 4-6 week cycles within the Macrocycles. They involve 3 weeks of progressive intensity training followed by a week of lower intensity training Microcycles are short-duration cycles within the Mesocycle.They tend to last a week.They can vary in intensity on different training days of week

Adjusting Your Functional Training Plan Signs to Adjust: - Plateaus - Inconsistent results - Injury/setbacks - Goal changes Adjustment Strategies: - Increase frequency/intensity - Add challenging exercises - Focus on lagging areas - Progressive overload Action Plan: 1. Reassess goals/progress 2. Identify areas for improvement 3. Adjust plan 4. Monitor progress 5. Refine Resources: - NASM templates - ACE guidelines - FMS assessment tool "Assess, Adjust, Progress, Repeat" for continuous functional training growth.

Functional training is a type of training that focuses on movements that help you function better in your everyday life The purpose of training is to keep muscles functioning as they were designed Functional training typically uses compound movements. You bend at multiple joints and use several muscle groups to achieve the movement This training is particularly useful for professionals who sit for longer -time Pick one exercise per category, create a circuit of 5 exercises Use an elevated surface like a counter top to perform push-ups Benefits of Functional training: Muscle imbalances,tightness,poor movement patterns are reduced Daily tasks becomes easier enhancing overall fitness Injuries, poor movements are reduced

Maintaining Motivation in Functional Training Strategies: - Set mini-milestones - Celebrate small victories - Training partner/accountability - Join community - Reward system Benefits: - Boosts confidence - Reinforces habit - Increases motivation - Enhances accountability Action Plan: 1. Set milestones 2. Find partner/community 3. Celebrate wins 4. Establish rewards 5. Track progress Resources: - NASM motivation tips - ACE community forums - Functional Training social media groups "Small wins today, big gains tomorrow." Stay motivated, achieve Functional Training success!