How to Make Your Training More FUNCTIONAL - A Beginners Guide
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- čas přidán 2. 06. 2024
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In this video, I discuss the basics of functional fitness and how you can get started. I wanted to outline some basic steps that anyone could take to start making their training a little more functional. Here, I explain how to start functional training, by just adding a few different exercises and concepts to an existing program.
I also knew this might rustle some feathers! There are a lot of people out there who still think functional training is a "nothing" term and who take it as an attack on their chosen training style. It seems to imply that their training is not functional.
The typical argument goes that all training is functional, because all training makes you stronger. And that all exercise is functional, because every movement has a use for someone.
And that's not wrong! But it's not the individual exercises that make functional training. Rather, it's the goals. Just like you can be a bodybuilder using any selection of exercises; it's the goal that changes the programming and the approach.
How to start functional training for an athlete is different than how to start functional training for anyone else. For the layperson, it means being healthier and fitter for every day life. And that means maintaining a good balance of strength, endurance, mobility, etc.
Simply: if you are extremely strong but have no cardio at all, that's not terribly functional training. It's not wrong! If that's your goal, that's fine.
But in terms of serving you outside the gym, you could stand to improve your cardio. Same goes if you can't touch your toes.
So, to start functional training, simply look at what's missing from your training in terms of all-round fitness... and add it in.
It doesn't need to be complicated!
Hope you enjoy this one guys, let me know your thoughts :-) - Jak na to + styl
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"If you clicked on this video which, let's be honest, you probably did". HOW DOES HE KNOW 🤯🤯🤯
😂😂😂
Just shows what you can do with a bit of brain training.
Functional brain training of course
this is a life changer ... years ago I went from a Special Forces unit to a different special operations unit ... the first had great physical fitness programs (running, rucking, weights, kettles, etc.) ... when I got to the latter, joining the operators for physical training sessions was both confusing and shocking. They would almost randomly run around our training grounds, balancing on concrete wall tops, mounting over dumspters and containers ... just the most unorthodox thing I had ever seen. The pace was not fast at all. I instantly felt the most OUT of shape I had ever felt. Six months laters, I felt muscles I didn't even knew existed and my mobility had notably improved. Now this (Bioneer and this video) -- this is the context to help me put a lot more meaning and value to the way they approached fitness. For me, this is an exciting life changer!
special forces doing parkour training finally. about time. all the best warriors always have full control of their bodies in every situation
That's cool. I think of this functional training like Tarzan training, or the power that Tarzan needs to survive in a hostile environment. It has always made more sense to me than weight lifting.
repping out incline one arm push ups like that is fucking insane.
🙏🏻 😁
bro exactly what i was thinking, I was like nah wait this dude really strong
I've been HUMBLED by my lack of deep core stability, and this video couldn't come at a better time. It's shocking how unconscious we can be towards our imbalances and instabilities. High quality guidance as always, and I especially appreciated your points about rotational strength around 03:20 - been working at this since your side plank video a few weeks ago. Cheers!
Yes because bench pressing is good to train for functional things but the bench press itself is not functional. It is rare if not impossible to ever find yourself at the top of the steps with your feet two or three steps below trying to push somebody off of you with your elbows below the floorboards. A floor press is more functional because it is realistic, just like hanging a barbell like you would rings and pressing that forward is more functional, just like pushing a sled. Zercher is more functional. OHP is more functional. Steinborn squats are more functional. Deadlifting a stone or keg is more functional, yet pulling a barbell is supplemental for the functional movements. Even squats can help you deadlift odd stones/logs/kegs. Good conversation, Adam!
Is it okay to say that one functional aspect of bench pressing is to keep your lovely young bride from trading you in for a younger, bigger fellow?
@@joberthalib9951LOL
You have confused training with practice. When one is doing a bench press, one is not practicing to push things away from their chest. They are training to strengthen their upper body and the bench press performs that function excellently.
@@tanizakiexactly. That logic of you’ll never be in that position so it’s not functional is flawed and completely misses the point of the movement/exercise. You bench/squat/deadlift to strengthen the body to be yes..more functional.
He opens the video talking about mobility. Definitely a very fair point though and I very much agree with you. BB squatting has made me much much faster sprinting. BB benching has made me stronger sparring. I agree with Adam too. Working on my lateral movement and rotation has made my body pain better.
I really like your mix of philosophical discussion and technique videos. It keeps me motivated and interested. Keep up the great work. You’re making this 59 year old Oregon boy live a better life. Thanks
I can't wrap my head around this guy! He's living the dream and it costs him nothing
The Bioneer is officially the only Brofessor I subscribe to from now on... Because so far, he is the best. I will buy his book when I can afford it, this is golden material.
It’s a strange world we live in where functional training is some kind of niche hobby where as 3x10-ing a machine or sloppily PRing a deadlift for half a rep is normal
Lol I agree 100%!
I love this so much. My brother needed help to create a functional workout and I wasn't sure where to begin with him. Usually, for myself, I just made a program based on how I feel. This helps a lot. Thank you so much :)
That was very eye opening. We have the typical workout scenario implanted in our minds from a young age as we start watching movies and documentaries on people we admire that have dominated the big screen and who look like we want to look but we often don't think about the other important aspects that benefit our everyday lives. Thanks!
Thanks a lot,needed to hear all of this,im 40 now and got stuck on getting stronger in the gym and now starting to get shoulder and lower back pain+cardiovascular health is not as good so i need to incorporate all of the stuff you said,i work on a building site,so when i train in different planes and do cardio and core more,it feels great,but can slip back into to bodybuilding mentally to easy,thanks again,keep up all the good work mate ❤
Started “functional training” quite a few years ago. But just recently changed my routine to Georges Hebert’s natural method, after discovering some imbalances on the left side of my body compared to my right. Also changed to it because I felt the best I ever had the last time I used it and it complements my martial arts training very well. It also allows me to get a lot more variety of movements in which helps keep things interesting for me.
I Started functional training when I had severe sciatica which needed surgery.
Did physiotherapy after my surgery to learn how to walk and realign my body.
Then I discovered a plethora of other issues which needed addressing.
I refer to this as my "Snag list" .
I bought your book Functional Training and Beyond both as an audiobook and a physical book and adapted the material to my lifestyle and needs.
Adaptive Training and Superfunctional Training 2.0 followed.
Still working on my "Snag list".
Your work has really helped.
Thank you.
Man you are the best! I love everything about this channel. I share the common interest of movement, performance, and psychology, so this channel is very helpful and entertaining. Keep up the good work.
In my mid 40s and got back into seriously training just a little over 7 weeks ago after nearly 5 years off. And thanks to your highly informative channel, among a few others, I have totally switched and upped my training to concentrate solely on functional fitness, doing a combination of strength training, kettlebells, plyometrics, cycling, jogging, rucking, and mobility drills. And life in my middle aged years have gotten and continue to get better. Much thanks and much respect! 🤘
This is exactly what I needed. Thanks. Making the move to functional now
Started doing goblet squats for lifting stuff (due to its frontal lift) and overhead weight rotation (i think this improved my serratus anterior and definitely my core stability as well).
The problem I see here, if you're considering covering all areas it takes a lot of training. Especially if you want to work on all areas in a week. I like your approach, but I see that training & fitness is your passion. Not everyone want or can't train everyday or several times a day. The programming may be the trickiest part. I usually do 3-part split liftning weights a week, with stretching or yoga like movements for mobility, a little bit of cardio sometimes at the end. And then maybe once a week a jog or bike workout. And some daily walking also. That's a schedule that don't take so much time, but also I can manage over time.
Very well done mate.
I've been on both sides. I started weightlifting doing bro splits and PPL. Made changes and did variations over the course of 3-4 years. I looked good and felt good. But i distinctly had issues with doing real world shit. Building a shed, yard work, wood working, etc; and i found myself generally not having the stamina or strength in certain areas to do it as well as i should have. I worked out 4-5 days a week, had killer workouts and overall thought i was killing it in the gym. Yet found myself feeling lacking when it came to the above mentioned things.
The best ive ever felt, and it made an actual difference, was simply doing a ton of bodyweight exercises. I'd do pushups, pull ups/chin ups, dips, and bodyweight rows. Id still do the leg workouts with bar bells and weights. When id do my 'man shit', id feel like a freight train ready to tackle anything.
I dunno. Physical activity is physical activity. What works for one may not work with another.
I have also changed my training to bodyweight for the same reasons as yourself
Great content as always, I am more on the bigger side and I want to start getting good at calisthenics, I can bench 3 plates, but a deck of pushups destroyed me for days.
I've watched videos of body builders make the argument "everything is functional for something" and to be fair that is correct. I've also watched those guys use the terms "body building" and "weight training" interchangeably. Ultimately I think it comes down to a superiority complex and the standard "My way is better do it my way" mindset. Everyone has different goals. Great video and explanation.
You forgot the camp of viewers that are subscribed to you...that said keep it up! Your content has been a great help in my fitness journey.
So helpful! Thanks very much 😊
as always, One of the best fitness videos without a doubt
you've been sponsored by Vivo for a while now, and i just wanna say, i bought my initial pair because of you a couple years back, and to my amazement, a YT endorsement actually panned out and now i'm on my fourth pair (i've also got hiking and winter boots, in addition to my second pair of workout shoes, which i got the Motus for this time around). anyway, just wanted to say, barefoot shoes are a real game-changer and far from a gimmick, and so thank you for bringing that to my attention? it's a whole side of the function fitness thing that NO ONE ever talks about but makes such a huge difference 🙌
Same here! I bought them off of his endorsement, and was similarly surprised! I've only had mine for a year, but I also have multiple pairs!
I was debating getting the winter boots version for this winter, as I've become used to wearing the barefoot shoes regularly. How did you find the winter boots? Were they warm enough for you in general?
@@steverost25 so far, so good! not that it's gotten super cold yet, or that i've slogged through snow, so time will tell lol
The first 15 seconds is ME to a tee! Love your channel, brother.
I tend to agree that functional needs to be defined with respect to a goal.
A few considerations:
- functional w/r to living a normal injury free life with all the strength to play with your kids and get up the stairs when you are 90 is a pretty low bar that probably gets mostly maximized with pretty “novice strength standards”
- i am glad you brought up very defined and specific examples for real world applications of moving furniture and walking up stairs
- the small caveat being that powerlifting is still squarely under the umbrella of “doing cool shit” and often in my opinion equally “cool shit”-specific goals such as handstand pushups are packaged and sold as functional fitness
Very thought provoking! Thanks
I’m in the military and I’m looking to start your functional training to help increase my strength outside of the gym so I can better take care of myself and my guys! I love the content man!
Great video brother
excellent overview! btw a one handed LaLanne pushup? impressive!
Great video keep it up you're doing amazing things 😁👍
Bioneer, thanks for making yet another amazing and intelligent video! I love your channel and aspire to be more, functional everyday. You always address some of my concerns with fitness, sometimes I get dazed by the fitness media and get stuck in a training rut for a while. you have helped me conquer that habit. I would like to ask, could you make a comprehensive video on battle ropes? I love them however I feel as if no one really talks about them… a lot of people say they’re “useless” and won’t build muscle or get you strong. It gets to me sometimes because I personally do lots of battle ropes because I love them and they’re a huge bang for your buck piece of equipment. I see you using them quite a bit but you’ve never done a full video on them, they always just get mentioned. If you see this comment please take it into consideration! Thanks again for everything you do, have a super functional day!
I’d be up for that! Battle ropes are wicked. Excellent conditioning and cardio, especially given that endurance is domain specific. Also surprisingly good for hypertrophy - no matter what anyone tells you! That continuous time under tension leads to big metabolic stress and it’s a perfect finisher for an arms workout 💪🏻💪🏻
@@TheBioneer thank you so much for replying! Hopefully we’ll be seeing battle ropes get talked about more in depth in the future.
@@TheBioneerhey bioneer when is the batman 2023 training program coming out
We definitely need a battle rope video from the bioneer, I’m honestly surprised he hasn’t made one earlier. Hope we’ll be getting one in the near future.
I was constantly distracted by the many impressive things you're capable of 😄 What a machine!
This is an amazing explanation tysm
I want this guy to be my personal trainer, the stuff he teaches is awesome
Edit: I've actually started watching/reading your protean performance course/book thing. Along with Atomic Habits and Run like a pro even if you are slow.
Currently my training is running and then lots of running specific strength, core, stability work.
With some pressups and pullups, i need to do some more upper body stuff really since I've had to stop going to the gym.
I've been doing bodyweight exercises for some months now but I was unable to measure my progress.
Kept changing my workout routine a lot adding fancy exercises and at the end just felt lost.
This vidoe just made me realise I need to choose specific exercises according to my goals and not necessarily try to do everything mindlessly.
So a big thank you. 🙏❤️
I do one day every week, usually a Sunday that is a mix of random body weight,kettlebell and band exercises. It doesn't focus on any particular muscle group or discipline but helps with overall conditioning and loosens everything up for the upcoming week's gym sessions.
@@chrisbfreelance Sounds great.
Love the music too, top vid 👏🏽👏🏽👏🏽👏🏽
Thanks for the video.
Hello bioneer , great video as always suggestion a batman weekly routine how to fit everything in brain training fitness learning the skills day etc
HELLO ANS THANK YOU FOR YOUR VIDEOS THEY'RE VERY USEFUL AND VERY PRACTICAL PLEASE MAKE MORE SO I CAN WATCH THEM
as always, loved the video. confirmed a lot of things and taught me some other new things.
in your opinion what's a good way to train when you're missing a wing? I have an elbow injury that keeps me from doing much with the right arm for the time being. thanks in advance.
“…all of you” dude I love you so much
This video came out at a great time for me. Lately I haven't been moving as much as I'd like, and part of that is because I have no idea how to make a training program for myself. So it discourages me in tandem with people saying you should train with intention and not just do whatever (which I get completely). So for me this video kinda covers the "how" by saying you find what movements will help you reach your goals, and address your weak points. But how do I know if I'm doing enough? Too much or too little?
Adam your videos are always inspiring and motivating. You are a beast. I think you could be the next Arrow or Batman! 🏋️
This is what i'm searching for!
I guess I developed my own "functional training" style by practicing different Strength Sports and Combat Sports. The Combat Sports showed me which movements were helping the most, and by practicing various strength sports I was introduced to lots of different methods of strength training. If you wanna be a badass in MMA and it's main constituent arts, my go to's are: front squats, power cleans, zercher deadlifts, sled pushes, pistol squats, nordic curls + weighted dips, weighted pullups, overhead press, and the following moves performed on gymnastics rings: pec flyes, reverse flyes, triceps extensions and biceps curls; and finally: farmer carries with Fat Gripz.
ROAD TO 1 MILLION BABY!!!
I think a decent approach to fitness to someone who doesn't need body strength in their everyday life is something like - pick a movement you want to get good at. Decide what it means to get good at a movement (high weight vs high reps, maybe a more difficult progression for calisthenics) and do that for a bit
Subscribed and clicked your sponsor. I have for years been wearing mostly sandals which has allowed my toes to naturally splay further apart. Shoes like these would be nice to have for training. In my youth I trained in Kung Fu and it was all about functional strength. Now in my mid 50's I'd like to get back to it.
Great video as always, just wanted to ask have there always been ads on the sponsored vids? Got a ad for the new Lotus Eletre a £150,000 supercar not exactly fitness related lol !!
I wanna maintain the "cool shit" I can do currently, while slowly adding to my list of "cool shit" over the next 2-3-4 decades - or however long I'll hopefully get to live. I turn 39 next week, besides that I wanna live relatively pain free and be able to play with grandchildren if I end up getting some. Also I wanna stay somewhat lean and muscular even at 60 and onwards.
“Or it maybe it means you want to be able to do cool shit” 😂😂😂😂 Ngl, you summed up at least a 4th of my goals
Haha, already got the Vivo shoes for years now. Awesome footwear
7:37. Holy Lord. I have not seen the Bioneer training that explosively.
Definitely, recommend this approach to anyone past 40.
It's hard to tell from the video, but do you have poison ivy growing on your deck? Looks like it in the background of your one arm pushups. Didn't think you have it in the UK, but it caught my gardeners eye while I was watching.
My God, what a cut, and it's winter xD.
I'd pay anything to have this guy as my PT
good stuff
If I have chronic achilles tendinitis and heel pain would barefoot shoes help? I live with it for years since being in the service. Doctors just give me insoles and pain meds. I do lots of stretching and pilates to make it bareable but I'd love to sprint again. Thanks!
Me : after seeing abt functional training and about to start
The Bioneer: that's nice here you go a guide for u
Me: 😊
❤❤❤
Hey man, love your videos, i want some advice. I have always been into sports and was recently doing high rep bodyweight pushups and pullups uptill absolute failure since i didnt have access to a gym, untill just recently, i joined a gym. So after working out for 3 weeks, i've progressed a lot in terms of strength but just today, my mom told me i was starting to get bigger but not in a good way sort of, she said i was loosing the natural leen look i had and it turns out she was right. So i'm worried if i'm training wrong or will i lose my sporting abilities by lifting heavy and if so, what to do? And what type of training to follow?
I feel like we are at a crossroads in "fitness", each of the aspects of fitness has their own tribe and is clamoring on social media to be heralded as the pinnacle of fitness, meanwhile the average person is sitting in their chair hunched over, squinting at a screen hesitant to even get up as their back and knees start hurting as soon as they put pressure on them. The fact that this video even needed to be made goes to show how dogmatic people have become. Functional is having the ability to do what you want to do, weather that's planche, bench 405 or move the sofa while cleaning. I appreciate this channel for not stressing an individual aspect of fitness, but rather giving people multiple in-ways into fixing all the problems that "modern" life is causing. I think all of us will be better in 15 years from having found it.
Who did the music on this video? I am completely distracted. Genuine question. Love your channel
Imagine walking your dog through the woods and you bump into some nutter lizard walking towards you...🤣
I find it to be overwhelming to program all these areas in, tho I would like to train more functional.
My current focus lies on strength and bodybuilding but I program in 2 joggs per week, bear crawling and rotational training at least once per week and stretching three times per week.
Is this sufficient enough to atleast experience some benifits ?
I'm 16 years old and I have been training for 1 year but there is problem I gained good muscle mass but I still feel weak I want to be strong and I don't know what to do its very hard to be skinny and weak I'm not too skinny but at the end of the day I'm 58 kg
Can you till what to do or what should I aim to lift in compound movements
And exercises to do at home
I can do 32 pushups
you have any opinions on the danger or benefits of training spinal flexion?
What's your thoughts on functional bodybuilding
After years of hyper trophy in the gym and a natural since I’ve gone functional I’ve put on more size more strength and better core stability .
My main issue with the term "functional fitness" is that the term gets thrown out all the time, whereas the people using the term don't define the term they coined. It is vague and out there. Props to you for giving it your own take of what it means, and putting your definition out to the world. However, when you compare it to bodybuilding, than it's definition is simple: training for esthetics. Powerlifting: training to get stronger in the squat, bench and deadlift. Weightlifting: training to improve in the Olympic lifts. Chapeau for putting this video out, but I will not be using the term functional.
Agree with the message in the video, been watching your video's for a long time and learned a lot from them.
My Training Routine is so Functional,that whatever sport I try I am good at it(on the strength/ability side of things),for example because of mobility,isometrics,rotational exercises I can kick with perfect form in my first try and I can kick as high as 70 cm above my own head(without training on that ever),I can do 2 fingers push ups which I never trained,that because of my grip strength and fingers endurance from pull up bar exercises,I can do armwrestling against anyone of similar size as me and easily beat them at it(because I have grip strength,strong forearm and wrist) and a lot more,that's just to name a few,my body has become perfected and it's all thanks to my functional training routine,my training routine aims for:strength,aesthetic,mobility,endurance,pain resistance and so it became an all rounder verry strong body
care to share a quick summary of your routine? just so I can compare it with my own and possibly get a few good ideas 😄
I LOVE YOU!!!
Wake up baby, the bioneer uploaded a video
Or I fall into the camp of I am subbed and watch your videos when they come out
i can literally feel my body getting stronger with functional. and calisthenics training
If I was having a nice cup of tea on Watlington Hill and saw you prowling toward me on all fours, I’d shit myself.
I was in great shape once, working at a moving company. After i quit, i kept on with sports ... overdid it, got injured 4 times. Two years have passed and i'm in the worst shape of my life.
There is my question. I don't want to be extra functional, very flexible to very strong. I just want good looks. Like, sit on a bench in the park and be muscular and shredded. What training is for me?
Bodybuilding, dude! Good luck 🔥
Does anyone know how often you should be training any of these areas? Id like to keep powerlifting, i usually go three times a week for an hour and a half, tuesdays and thursdays i do a mile jog. But how often do these functional things need to be trained?
I think of functional training to prepare you to be useful for *critical* real world situations. Not to be able to get out of your chair... that's for physical therapy. But if you need to sprint fast and vault over a fence because you're chased by criminals you'll be up to the task. If you need to jump into the lake to rescue someone from drowning... you'll be up to the task. Unfortunately a lot of other guys with big muscles will stand around looking like superheroes but won't be able to do anything about it
Hello. I am interested in your training book. how long does one training unit last? I only have a limited amount of time to practice. Thank you, Peter
it kind of depends on the amount of reps increasing within the weeks, before you progress to more challenging movements and decreasing the reps again, but for me personally a day of working out would take roughly around 1 hour and 25-40 minutes, with warm-up and cool-down at the end included, although I suppose others could be more efficient than me
but the book also gives the option of breaking down the normally 4 work days of a week, into 6 so the exercises would be more spread out throughout the week and a work day should take less time by itself to finish
how do you purchase superfunctional training 2.0 in GBP?
how about heavy strength training and muaythai? will it make me stiff and inflexible?
hey.. 2nd view and comment. Thank you Adam
This is so cool
Could anyone supply me with a (super)functional exercises list (inspired by the bioneer)? Tank u 😊
Such a mind reader.
Cool shit, i like it.
“If you clicked on this video, which lets be honest, you probably did”
That made me chuckle more than it should’ve 😂
Hey that's what my butler Alfred is for...
My days Adam your physique has always been spectacular, but recently it’s unreal - easily superhero territory. So much so that I did not pick up a word you said in the first 4 minutes…
Hi I bought a course and I can’t access it ! Where can I contact you so I can solve the problem please !
Natural Hypertrophy needs to watch this, he made an excellent video a month ago but you really countered his points again! Classic The Bioneer W
I do functional training for my job witch indurance is very important for my back. Its like i do workout 8 hours straight
"Stay Strong, Chase Excellence Brothers."
my training style leans toward this...
6:53 I thought for a second you were swinging a cow around your head!