functional training

[sculpture]

Anyone got any good recommendations on compiling a routine spread over 3 days the focuses on general strength and speed training and is functional.

Before anyone laughs, ive got an audition for the gladiators show over in the uk and the whole thing has got me thinking about shaking up my training completely on a permanent basis by including far more dynamic movements and more grip and neck work.

My routine is currently:
Day 1
Squats 5x5
Front squat 3x5
Jump squats 3x5
Db lunges 3x10
Leg press.ext 3x15-20
Glute ham raises 3x8-10
calves

Day 2
Chins warmup
Bench 5x5
deadlift 3x5
dip 3x failure
bb rows 3 x failure
pullovers 3x12-20

Day 3
Push press 3x5
Power clean 3x5
High pull ( fast) 3x5
incline db curls - 3 x failure
lying t extension - 3 x failure
wrist curls - 3 x failure

Any recommendations are welcome

cheers for help.

[jpm101]

Functional strength: work on stamina (endurance plus strength). Do the exercises that require some athletic skill and timing. Like clean & jerks, snatches and overhead movements in general. Use DB's in some of these exercises also. Include DL's, and step-ups with added weight. Get away from lower, heavier sets and up the reps from 12 to 20+ on these exercises.

Rope climbing is a superior exercise that is rare for BB'ers. Keep the legs extended out when doing them. If you have gymnastic rings than start learning how to use them. Dips and at times with the legs extended out also. SS SLDL (back straight throughout..no lower that the height of the '45's) with heavy ab work. And you may have to work the obliques also. Lower back, ab wall and the obliques can be the cornerstone for functional strength. Good Luck.

[Swedish Viking]

If you want to be as functional as possible you have to work in all planes of motion as well, try adding in doing lateral walks and trunk rotations as well.