6 Types of Accessory Exercises for the Functional Fitness Athlete

The functional athlete’s training is flush with movements, drills, and endless variations that help keep workouts exciting and athletes constantly adapting to new stimuli. There are, of course, the usual suspects that crop up in workouts more often than not, such as thrusters, pull-ups, and kettlebell swings. However, accessory exercises usually play a crucial yet often underappreciated role.

Accessory work, consisting of targeted exercises that support the main lifts and movements, is essential for several reasons. It helps develop strength, enhance muscle hypertrophy, improve mobility, and ensure joint health. Furthermore, these exercises address imbalances and weaknesses, reducing the risk of injuries and improving overall athletic performance.

To maximize the benefits of accessory work, it's helpful to categorize these exercises based on their primary focus. In fact, in my program ‘Accessory Gains’ which consists of 15-30 minutes of daily pre or post-training accessory work, this is exactly how we ensure our program targets the full needs of the athlete. 

Keep in mind that many of the exercises can fall into different categories. For example, weighted pull-ups can be used for strength + power development and gymnastic strength training.

In the Accessory Gains program, each 15-30 minute session consists of a mixture of exercises from these categories. For example, one day may be focused on rehab/prehab, hypertrophy, and core work. Over an entire week, the goal is to have a balanced mix of all 6 of the categories below.

1. Strength and Power Development

• Objective: Enhance overall strength, explosive power, and performance in main lifts.
• Examples:
• Romanian Deadlifts (RDLs)
• Pendlay Rows
• Weighted Pull-Ups
• Hip Thrusts

2. Hypertrophy (Muscle Growth)

• Objective: Increase muscle size, which can contribute to greater strength and injury prevention.
• Examples:
• Cyclist Squats
• Tricep Extensions
• Dumbbell Bench Press
• Hammer Curls

3. Core and Stability

• Objective: Strengthen the core muscles for better stability, balance, and injury prevention.
• Examples:
• Planks (Standard, Side, and Weighted)
• Turkish Sit-ups
• GHD Sit-Ups
• L-Sit Holds

4. Rehabilitation and Prehabilitation:

• Objective: Focused on injury prevention, recovery, mobility, and overall athlete longevity. These exercises address specific weaknesses and corrective movements to keep athletes in top form.
• Examples:
• Shoulder Dislocates
• External Shoulder Rotations
• Bar Hangs
• Ankle Mobility Drills

5. Conditioning and Endurance

• Objective: Enhance cardiovascular fitness and muscular endurance for better overall conditioning.
• Examples:
• Rowing Intervals
• Sled Pushes/Pulls
• Run Intervals
• Assault Bike

6. Gymnastics Development

• Objective: Improve gymnastic-specific strength and mobility.
• Examples:
• Wall Facing Handstand Holds
• Strict Toes-to-Bar
• Feet Elevated Ring Rows
• Hamstring Curls