The word "functional" is used a lot in the fitness industry to describe different training methods. Many people believe that exercises which challenge your core muscles, train you on one leg or on an unstable surface, or use training tools such as Bosu balls and kettlebells are more functional then regular exercises like squats and deadlifts, but this isn't necessarily the case. Strength coach Michael Boyle writes in his book "Functional Training for Sports" that functional training is any training which improves your performance and doesn't have any negative contraindications. Depending on what endurance sport you compete in, your training will vary; however, there are certain training components that every endurance athlete should have in their routine.
Lower Body Work
Most endurance sports, such as running, swimming and cycling, rely heavily on having excellent levels of strength and stamina in your leg muscles. Therefore, it's worthwhile to increase both maximal lower body strength, for when you have to sprint, and endurance, for longer, steady paced periods of racing. Your strength work should be based around heavy compound exercises, such as squats and deadlifts, and explosive movements like box jumps and broad jumps. According to Eric Cressey, owner of Cressey Performance Training Facility, deadlifts are one of the best exercises for training your posterior chain muscles, which are involved in many endurance sports, while Chad Smith, author of the "Juggernaut Strength Training Method," advises that jump training is excellent for activating your central nervous system and increasing muscular power.
Upper Body Work
Some endurance sports like running and cycling involve little upper body effort, while others -- rowing and swimming, for example -- involve a lot. Either way, some upper body work is beneficial. If you don't need much upper body strength, then aim to maintain it by performing three maximal sets of pushups and chinups twice per week. If you need more upper body strength, perform exercises like bench presses, overhead presses, barbell rows and medicine ball throws. Pick three or four exercises per session, and aim to add either more weight or more repetitions each time you do them.
Special Exercises
Functional training is not just about increasing strength and improving fitness; you should also use it to help avoid injuries. A strong core is vital in almost all endurance sports, so include stabilization and anti-movement exercises like planks, side bridges, rollouts and Pallof presses in each workout, but avoid doing too many situps and crunches, as these can place excessive stress on your spine. Most endurance sports also put a lot of strain on your knees. To help prevent knee injuries, corrective exercise specialist Mike Robertson advises adding single-leg exercises like split squats, lunges and step ups into your lower body workouts, as these help to strengthen the structures around your knees and ankles.
Sports-Specific Training
You can do all the gym training in the world, but for your training to really be functional for your sport, you need to practice your events. You needn't do exactly the same events you compete in in training. For example, if you're training for a marathon, then you should include a mixture of short, medium and long runs, and never run longer than the 26.2 miles you need to complete, unless in exceptional circumstances. Likewise, rowers should practice rowing various distances, while cyclists should do hill training, track sprints and longer rides. Whatever endurance sport you're doing, you need to put in the hours working on your technique and fitness levels if you really want to excel.
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