How to Make Your Training More FUNCTIONAL - A Beginners Guide

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(Use the code at the end of the video!!)

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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 :-)

[MarlonOwnsYourCake]

"If you clicked on this video which, let's be honest, you probably did". HOW DOES HE KNOW 🤯🤯🤯

[sapperjaeger]

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!

[jordanthornton]

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!

[joberthalib]

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

[RealMarshFitness]

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 :)

[whgkyqu]

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.

[decokane]

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.

[bandanabanana]

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!

[alanmckeown]

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 ❤

[harryv]

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! 🤘

[andybrodski]

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.

[bylgtuz]

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.

[drip]

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!

repping out incline one arm push ups like that is fucking insane.

[CaptainCowboy]

This is exactly what I needed. Thanks. Making the move to functional now

[Anaghish]

Areas to consider for functional training that he listed in the video (for my reference and yours):

cardio
shoulder mobility
pelvic alignment
core stability
weak glutes
hip mobility
grip strength
gate and running form
rotational strength
ankle mobility
hip flexor strength
balance
explosiveness
single leg strength
frontal plane training (side to side)
straight arm strength
ankle stiffness
tendon strength
scapular control
strength endurance

Note: This list is not comprehensive by any means, but a good place to start :)

[karlomiguelperez]

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).

[ashe]

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 🙌

[AhoyItsfleetway]

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!

[roadblock]

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.