Functional strong: power modality that is an alternative to crossfit –

Functional strong and crossfit are similar in some points, such as the absence of mirrors in the training room, the use of functional exercises with free weights and the focus on self-improvement. But the similarities stop there. While the Brazilian modality (yes, it started here and should soon arrive in the United States) prioritizes a personalized circuit, crossfit adopts the WOD (workout of the day), series that all students need to follow that day, regardless of their own goal.

“Our circuits are individualized and developed according to each person’s goal, such as weight loss or definition”, explains the creator of the method, physical educator Ricardo Mitsuo. That is, each training has a new sequence assembled exclusively for the student.

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“Another precaution is that we only increase the weight of the exercise when the execution is mastered”, says Ricardo. In crossfit, you can swing your body to climb the hoop, right? Or bend your elbows to lift the kettlebell. In the functional strong, the movement is performed in a concentrated way, without load relief. “Therefore, the exercise is divided into parts for those who are starting.” For example, if you can’t climb a rope, learning starts while still on the ground: lying down, you lift your body pulling the accessory only with the strength of your arms and, only afterwards, introduce your legs into the exercise to leave the ground and reach the top. top.

Brute force

While crossfit is inspired by the explosive technique of Olympic weightlifting, the functional strong is based on the strongman (sport in which athletes carry cars, tires, logs and other mega-heavy objects while walking). “Professionals can lift more than a ton,” says Ricardo. “To conquer this resistance, we cannot give up classic exercises such as bench presses, squats and dead lifts.”

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‘s fitness editor, Daniela Bernardi, tested the modality during an event organized by Fila and burned 288 calories in 31 minutes of training. “We did a HIIT circuit, where the heart rate accelerated a lot. I had fun with the more rustic exercises: I walked with a support on my back (as in the photo below), jumped on top of a huge tire and even lifted a 40 kg log with the help of the teacher”, she says.

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