The 7 Best Types of Functional Training

Unilateral Training  

Why work one side of the body at a time? Working out one side of your body, or unilateral training is a foundational component of the #AXLEworkout because it provides so many unique benefits. 

Balance Muscle Systems - strength differences between sides of the body (ie between left and right leg) can vary as much as 30% 

Greater Muscle Fiber Recruitment - unilateral training helps the body recruit up to 15% more muscle fibers for more strength and stability

Core Stabilization - unilateral exercises with #theAXLE destabilizes the body, causing deep trunk stabilizers to fire in order to bring it back to center

Functional Strength - The #AXLEworkout is all about building functional strength.  Walking and running are in their essence unilateral exercises (one leg then the other)


Jump Training aka Plyometrics is a fundamental component of every AXLE Workout. Controlled plyometric training has played an integral role in improving modern day athletic performance. 

1) Build Power - increase speed and explosiveness

2) Boost Metabolism - increase heart rate and develop energy systems

3) Build Fast-Twitch Muscle Fibers - jumping actually changes the kinds of muscle fibers in your bio mechanical makeup

4) Metabolic Effect - jump training creates lasting effects in muscle that utilizes more calories. 

Isometric Training

Muscle tissue contracts in a few different ways. It can shorten, it can lengthen, or it can engage in a fixed position, known as isometric contraction. The AXLE Workout feature a variety of Isometric Training exercises because it yields unique benefits fo muscles that shortening/lengthening exercises do not.

1) Greatest Motor Unit Activation

2) Extends Duration of Muscle Tension

3) Induces Muscle Hypertrophy

4. Stimulated Deep Core Muscle Recruitment

Trunk Training

The Trunk of the human body consists of eight different muscle groups that perform spinal rotation, flexion, extension and most commonly stabilization of the spine itself. Trunk training is beneficial primarily because it teaches the body to stabilize prior to performing upper or lower extremity movements, thus protecting the human body's central structure.

1) Strengthen Muscles Connecting Pelvis, Ribcage and Spine

2) Lengthen (stretch) Muscles To Develop Mobility Through Trunk

3) Train Trunk Muscles To Activate Before Upper And Lower Extremity Movement Occurs

4) Reduce Chance For Spinal and Pelvic Injury

Metabolic Training

Metabolic training can best be described as the structure of exercise intensity, duration and rest periods specific to the desired training effect on the human body. Training programs are most commonly designed to maximize the efficiency of a particular energy and muscle system. The AXLE workout is carefully structured to target and enhance all three of the body's main energy systems:

1) Phosphagen System - Provides energy for 'all out' exertion with up to 10 seconds worth of activity.  This system is specifically targeted during Complex III.

2) Glycolytic System (Anaerobic) - Provides energy for high exertion from 1 to 4 minutes of activity.  This system is specifically targeted during Complex I and II.

3) Aerobic System - Provides energy for medium to low intensity exertion for extended bouts of activity.  The Aerobic System is targeted specifically in Complexes IV, V and VI when energy sources from the first two energy systems are depleted.

Small Group Training

One of the unique features of The AXLE Workout is that is its designed for a small group setting. Given that participants typically experience 30 different exercises in a given class, clear instruction and form correction are critical to help participants get the results they desire. Our team works to ensure that every class:

1) Has no greater than an 8-1 instructor to participant ratio.

2) Has its own 'demo', an experienced participant separate from the main instructor who keeps the count and maintains the beat.

3) Provides coaching from the instructor on proper form for each participant.

4) Offers 1-2 modifications for each exercise to increase or dial-down the difficulty.

Core Stabilization

Prior to completing any explosive or forceful movement with the upper or lower extremities, the human body must stabilize its core in order to maximize force and protect itself from injury.  The core can best be described as the torso muscles that act to stabilize the spinal column.  Here are some important reasons the core must stabilize first:

1) Stabilizing the spinal column to protect from injury

2) Creating a stable center from which the upper body, lower body or both can generate optimum force

3) Creating a stable center from which the upper body, lower body or both can act with optimum precision

4) Balancing the center of the body in preparation for actions in the immediate future

During the Axle Workout we consciously practice core stabilization by reminding participants to "tighten" or "engage" the core before completing the exercise.  Each class features six different exercises that specifically target core stabilization.  Come check one out!