Juan Carlos JC Santana - Functional Training

Juan Carlos JC Santana is the preeminent personal trainer, period! Functional Training will provide you with key insights into the science and application of exercise training.

Jose Antonio, PhD, CEO of ISSN

Juan Carlos JC Santana is the premier trainer in America, and Functional Training is groundbreaking work in the area of function and strength. There is simply no better resource on the planet.

Lee E. Brown, EdD, CSCS*D, FNSCA, FACSM

Professor, Strength and Conditioning

Director, Center for Sport Performance

California State University, Fullerton

Editor, Training for Speed, Agility, & Quickness

For over 30 years Juan Carlos JC Santana has been raising the bar in the fitness industry. With Functional Training you will tap into the cutting-edge methods that have made him one of the worlds leading authorities on functional training.

Jeff Chandler, EdD, CSCS*D, NSCA-CPT*D, FNSCA, FACSM

Professor, Jacksonville State University

Editor in Chief, Strength and Conditioning Journal

If you want to reach your potential as an athlete there is no one I would trust more than Juan Carlos JC Santana!

Mike Flynn

11-Year NFL Veteran

Super Bowl XXXV Champion

Juan Carlos JC Santana is a fitness leader with a unique understanding of the science and practice of functional training. He creates superior results for duffers and high-performance athletes alike, and his book Functional Training will show you how to make the most of your training.

Stuart McGill, PhD

Professor, University of Waterloo at Waterloo, Ontario, Canada

With Juan Carlos JC Santanas training methods and guidance, I was able to fight at the highest level of mixed martial arts in the UFC and Pride Fighting Championships and reached the pinnacle of grappling by winning the ADCC Submission Wrestling World Championship. The workout regimens in Functional Training will also prepare you for any competition.

Jeff Snowman Monson

Pro MMA Fighter

ADCC Submission Wrestling World Champion

Juan Carlos JC Santana develops innovative ideas and exercise programming with a training philosophy grounded in basic principles that generate positive results for his clients. In the past, I have called upon JC for insight into different training methodologies, and he has delivered. Gain those same insights when reading Functional Training.

Chip Morton

Strength and Conditioning Coach

Cincinnati, Ohio

If you are looking for information to truly unlock your potential and improve your performance, look no further than Functional Training.

Jeff Nichols, CSCS

Exercise Physiologist

Virginia High Performance LLC

Former Navy SEAL

Juan Carlos JC Santana is one of the true pioneers of functional training. His creative exercises and programs have helped shape the way that functional training is being used today.

Chris Poirier

General Manager

Perform Better

Library of Congress Cataloging-in-Publication Data

Santana, Juan Carlos, 1959

Functional training / Juan Carlos Santana.

pages cm

Includes index.

1. Physical education and training. 2. Coaching (Athletics) 3. Athletes--Training of. 4. Exercise. I. Title.

GV711.5.S27 2016

613.7--dc23

2015015211

ISBN: 978-1-4504-1482-1 (print)

Copyright 2016 by Juan Carlos Santana

All rights reserved. Except for use in a review, the reproduction or utilization of this work in any form or by any electronic, mechanical, or other means, now known or hereafter invented, including xerography, photocopying, and recording, and in any information storage and retrieval system, is forbidden without the written permission of the publisher.

This publication is written and published to provide accurate and authoritative information relevant to the subject matter presented. It is published and sold with the understanding that the author and publisher are not engaged in rendering legal, medical, or other professional services by reason of their authorship or publication of this work. If medical or other expert assistance is required, the services of a competent professional person should be sought.

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Developmental Editor: Cynthia McEntire

Managing Editor: Elizabeth Evans

Copyeditor and Indexer: Alisha Jeddeloh

Permission Manager: Martha Gullo

Graphic Designer: Nancy Rasmus

Cover Designer: Keith Blomberg

Photograph (cover): Rio Santana

Photographs (interior): Neil Bernstein

Photographers Assistant: Rio Santana

Visual Production Assistant: Joyce Brumfield

Photo Production Manager: Jason Allen

Art Manager: Kelly Hendren

Associate Art Manager: Alan L. Wilborn

Illustrations: Human Kinetics, unless otherwise noted

Printer: Sheridan Books

We thank the Institute of Human Performance in Boca Raton, Florida, for assistance in providing the location for the photo shoot for this book.

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E5531

This book is dedicated to my children, Rio, Caila, Dante, and Mia, for teaching me the wonders of divine inspiration and unconditional love.

Most of what is learned in college and reinforced by certifications is theoretical information that is better suited for college professors instead of personal trainers, coaches, practicing therapists, or athletes. Schools teach opposite to how humans learn. In life, we learn to practice first; then, if needed, we learn the details. In school, we learn the details first and then work our way to the big concepts. However, in many instances school never quite gets to the practice. We only learn how to practice the skill we went to school to learn once we get out of school and hit the field or training floor.

I have had the great pleasure and honor of sharing the stage with some of the brightest minds in the fitness industry. I have learned much from these industry pioneers, but one thing stands outif you cant use it on the field or training floor, then its not much use to a training system. Functional Training shares the practical approaches I have used for more than 40 years of my life as an athlete and coach. Although some of the theories and concepts may be complex, I stay away from complicated language and theory when communicating them. Albert Einstein reportedly said, If you cant explain it simply, you dont know it well enough. This book is my attempt at finding out how well I know my material.