How to Combine Training Styles: Kettlebells, Calisthenics, Bodybuilding, Cardio + More!
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- Опубліковано 12 бер 2020
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I've discussed the benefits of combining different styles of training several times in the past: that means using kettlebells to supplement animal movements, using isolation movements to improve your compound lifts, or using big lifts to fill in the gaps left by calisthenics. Or of course you can combine all those things and throw in some cardio and HIIT for good measure!
This video is a response to a question that kept coming up on those previous videos: how do you combine those different training styles without burning out or spending hours at the gym? Enjoy!
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The most important thing is to keep things fun, you'll put in more effort, show up more and work harder if you do, dont sweat the small stuff or beat yourself up to reach a perceived 'number'
I agree 100%!
@@TheBioneer When are you going to stop skipping face day, gymcel?
@@sirvivor7835 weak
This Guy deserves way more subscribers! this is an outstanding athlete with a revolutionary approach.
Thanks! 😁
@@TheBioneer try to target indian viewers or countries that have high population and heavy internet users
Definitely the most underrated fitness channel on youtube
@@USA6160 I'm from India 🇮🇳 this is a best fitness UA-cam channel
@@USA6160 so are you saying that he should try to get some Indian and Brazilians viewers? To Brazilians some references here and there should be enough hahahah
I mix Calisthenics, Weight Training and Boxing. I train 5 days a week. It works
Whats your routine? Im doing right now weight training but i want to start with boxing too, and some cali stuff too xD
@@jimo9912 Monday, Wednesday and Friday I do Boxing and Running with some Abs stuff and Push Ups. Tuesday and Thursday I do Calisthenics and Weights but in a Circuit fashion
@@subzfit what a beast
Sounds like what Mike Tyson did later in his career
@@historyianbrazilian4987 That's exactly what I was going for. I'm 5'11 at a weight of 220lbs(100kg). I
I've been trying to combine Bodybuilding, Strongman, Powerlifting, Calisthenics, and Gymnastics
Sounds awesome keep it up!
@Economics William That's why it's a combination and not a single discipline. You don't have to take steroids or gain alot of fat. You use the best aspects of it. Also, you're can get to a nice physique without great genetics. You also don't need broscience to do bodybuilding. That's not how training Multiples disciplines work. Bodybuilders are terrible athletes, because They don't train athletics. Strongmen aren't athletic in other sports, because they eat alot and don't train that sport.
@Economics William I was talking about how Strongmen aren't good in other Sports. Because they don't train them. Such as soccer, baseball, etc. I'm not saying Strongmen isn't a good discipline to train. My main comment literally says I want to mix it with other training for sports.
@Economics William Pure Hypertrophy training and working all the muscle groups to get symmetry is from body building. You don't have to listen to the broscience.
I definitely would argue bodybuilding has a lot to offer. That style involves spot training with isolation movements which can definitely help work on weak areas and plug gaps missed by other strength training methods. Plus the large rep ranges and lighter weights are perfect for strengthening tendons, increasing work capacity, and more. A successful bodybuilder is very strong, extremely balanced, and of course highly aesthetic. Just like not all strongmen are huge and immobile, neither are all bodybuilders. And the drug use is to do with the sport, not the activity itself.
Perfect. This is exactly what I need. I love this grab bag mix of different training styles.
So many great benefits to using all of them instead of just sticking to one and thinking it’s superior to everyone else’s.
Agreed. For me, personally, I workout at home, and anytime I notice that I’m neglecting to work a muscle or group of muscles, I’ll put a little bit more emphasis on working them a little more while still working everything else.
Raphael Delima yup yup same opinion here
Agree 100%!
I personalmente preffer a routine of upper/lower body.
2 days focus in the stregth; mondey and martes
2 days focus in the skills or cardio: wensday and saturday
And a last 2 days focus in explosive or calistenics; jueves and friday
Perfect 👌
Best fitness channel on UA-cam by far, all the others are a bunch of pre Madonna frauds, this guy is actually relatable and natural
for sure, al this focus on looking good and doing some boring bro split 7 days a week. Think The bioneer sees a bigger picture of what fitness means, instead of only big show off muscles.
You are the #1 underrated fitness channel. This style of training I’ve been using now and it has gotten me progress. You can explain it way better than I can. I love all your videos and viewpoints. Can you make a video on how to strengthen your score on a military test. Like the marine PFT. I have the desire to join the special forces. And with that comes with passing Physical standers. Please do share any tips and tricks you might use if your were going into the military. Primarily the special forces. Thank you again much love homie :)
Awesome thanks man! Really glad you’re enjoying it! And I have been thinking of doing something military inspired for a while, cool suggestion :-)
Keep up the excellent work brother , the hard work & research you put into your videos are very informative and helpful
This is a good training method for the times with all the gyms closed we need many at home routines during this illness spreading.
I'm trying to combine a family, gym and work. Let alone all the training styles you discussed...💪🏽
Such a great vid. I just started my hypertrophy focused routine and I'm going to incorporate more modalities now. Specifically cardio toward the end that hits that specified muscle group. Thanks Bioneer.
I can't help myself from coming back to your videos. Your pacing is excellent, your reasoning is sound, and you seem to have a video on damn near everything!
Love this concept brother. I would take the jack of all trades master of none approach any day of the week. It makes you more well rounded. Its still good to prioritize accordingly to your goals. This may work more for mesomorph bodies too. Hope to see you post more regimens as example. Thanx brother !
I wanna write to say that i really appreciate your account. Lots of perspective on training modalities. Id love to hear a video about where a majority of your physique progress was observed or measured to increase.
I love your videos!
The work you put in and the topics you choose are awesome.
There is no channel which shows us such amazing content
Thanks man!
I just want to say that i really love your channel. All your videos has helped me alot in my fitness journey. I hope you'll never quit UA-cam.
I’ve been trying to combine calisthenics, lifting, boxing training and even CrossFit for a bit last year. It’s definitely an uphill battle for me but I’m slowly learning when to do what. I’ll have to incorporate some of the principles you mentioned here.
since the beginning of the year my week has been calisthenics, lifting, kettlebells, then accessory/normal gym day (trying to improve areas where I'm lagging) and long mtb day. That leaves usually around two active recovery days for a given week. I like your idea of mixing things during the same workout, might try that soon. One (offtopic) critique I must say is your swing form at 1:00, could use some work. Or then that's some form of squat swing variant I haven't seen before!
This is basically the better birthday gift you could give me! Not only something i'm very interested into, but a natural evolution of your previous videos, considering this is the direction you're taking
Happy birthday!!
You are awesome bioneer,your content is unique and I am glad to have found you.Cheers and more power to you 💪🤠
I needed to see this. I always try to do everything but with my schedule change I have been breaking it up.
Tremendous Help. Validation for what I was doing as well as a program I made. I work work labor so it's a lot of stop and start so I was having trouble fitting training in. 3 off days before I work again so I rest and stretch day 1. I hit multiple sessions all day. 1 set per exercise after warm up set. Gym for weights and bands in the am. Calisthenics and specific strengths like Fingertip Push ups hand grippers, and rubber band hand extensions at night before bed stretching all day.
I trained some animal movement this afternoon with my wife.
Pics or it didn’t happen lol
@@superiorspider-man1720 Smart Move 😂
@@superiorspider-man1720 lol why does he need to prove it to you
@@kingnostalgia7911 it’s a joke mate
honestly I feel like you are the only fitness channel of your kind
This is an amazing vid. It would be awesome if you could do a longer one going into more depth. I'll check out your ebook.
Thanks so much Adam. You rock dude. Keep the content coming. :)
Since Quarantine a few months ago, I decided to mix up weightlifting, arm wrestling training, calisthenics, gymnastic training and some KB training. It is a wonder to dive in all those ways of training. It's like going from a simple hammer as a tool to a more complete arsenal of tools.
I needed a video on this subject. I rather cross train than focus on one type of training. Cross training keeps workouts different and interesting.
Needed this, Well done. Well into your book, Well done again. Really well written easy to read and I understand it which always helps. Although When I read a noted comment like "The human body eh". It's in your voice, in my head. It makes me smile every time. Dame fine work, Dame fine.
Thanks man, appreciate it! Really glad you’re enjoying both :-D And glad I’m in your head haha!
I do 5x5 while training calishenics and going for a run 1-2 times a week and love it.
also like to do some yoga in the mornings
Right now I am specializing in bodyweight bodybuilding after a year long sedentary phase. Next phase will be barbel training and the Next Will be a mix of both with gymnastic strength training and mobility, explosive chalistenics and a bit of bodybuilding for the shoulders and upper chest.
Bro love ur videos very inspiring and informative
Great quality. My friend got this forMe for my birthday and have no complaints. Stands upright, has good grip but not to rough, powder coat is good quality.
The simplest solution is to start a martial art like Muay Thai or MMA. It involves tons of learning, reflexes, balance, speed, power and strength. The weekly training will involve kettlebell power sessions, barbell strength sessions + power, endurance & cardio from actual pad work & sparring.
Thanks for sharing. You have built up some very impressive strength and power. How is you thoracic mobility? What injuries have you had to battle? Older guy here who loves to workout and combine modalities. The older I get the more I value mobility and staying injury free.
The video I needed, I have chaos in my head about my training. Thank you!
This type of training is more enjoyable for me. I like the variety.
Great video as always
I needed this 🙏🏻
So much time and effort.
Are all these achieved through plain curiosity?
Are all these done for one ultimate goal?
Wish I have that amount of wit and will.
For mid forties to 50+!this is the best channel
Sir thanks for this awesome video
Dude that kettlebell you use cracks me up every time I see it! It’s massive! How much does that crazy thing weight?
I love this video to combine different exercises .
Workout become enjoyable
This guy has alot of energy.
I love to do stuff like this but the finger push ups took it to the next level. A lot of great ideas here
So for back and bicep day I can
Do some front lever practice
Do some heavy weighted pullups
Then try some one arm pullups to focus on unilateral strength
Gorilla rows to focus on the explosive strength and speed.
And inverted rows for pump and endurance.
That's what I got
Brilliant and super inspiring. Big Thanks))))
Thank you! 😁
Yes I do like the prime focus work out I thought it was only me and then you put a name to it
Definitely the best fitness UA-camr.
You said you don't do any sets (e.g. 3x 8) but do one exercise and then go straight into the next exercise. Do you have a fix number of reps or do you do each exercise till failure?
I love your content and always look forward to your videos. Sometimes though I wish you would explain a bit more the "how to do it". I'm a newbie and sometimes have now Idea how to apply these concepts.
Your content is amazing and so is your website.
Interesting. I have been considering this lately.
Another great video 👍
Thanks man!
Definitely gonna hit a million subs🔥
Love the content and you got some serious skills.
I combine rings, calisthenics, weights, KBs, running, rope climbing, carries, solo drills (used to train MMA) and basic tumbling at 6'4" 205 in "bear mode" and work labor
What's your take on caloric surplus and bodyfat % while bulking? Do you feel that weighted ring work and strongman type lifts can be used to create a good hypertrophic and strength response, and can it any way be comparable to barbell work? Thanks
Right now i am experimenting with powerlifting and advance calisthenic movements in a single program in order to see how fast i go from noob to competent in both areas. So as i work on the bench press, squat and deadlift, i incorporate planche push ups a front lever pull up, handstand push ups, and either weighted wide pull ups or muscle ups on a bar. I only did a complete push up, chin up and squat program beforehand to prep the body, used kettlebells as an extra implement, plus weighted mobility so that when i started this new power calisthenic program, my body would be prepared physically. since i have never complete a consistent month in a gym before. so from a good base i am now upgrading to the new program and see how i advance and progress in strenght plus skill
Powersthenics! Awesome dude, let us know how it goes! ✊🏻✊🏻
@@TheBioneer sure will and powersthenics! I like that name.
Dude, just a tip. Master a single punch on the bag, then master another. One at a time. Once you have mastered each individual punch, you combinations will be more fluid.
What are your thoughts on doing normal weight training days and full calisthenics days in my training? As an example: day 1 is upper body with weights, day 2 is bodyweight lower, day 3 rest, day 4 cardio, day 5 lower body with weights.
Do a video on How to improve your immune system and things we can do to tackle this codvid-19
It seems no one is immune to covid, but general immune system improvement is definitely possible with diet and exercise
Look up the wim hof method
Did you notice he was in an Anytime Fitness gym? Yay! I run an AF gym in Bangkok, I’m proud to see this fit gent is able to do his diversified workouts in our gyms!!
In Japan they are too many machines and not enough benches and squat racks. No chance they'd have monkey bars, box jumps, battle ropes, etc., unfortunately.
@@shugyosha7924 Absolutely true. Japanese AF’s are just machine training studios....actually most of ALL gyms in Japan lack functional strength concept....Golds is the only really full scale gyms there, they just started adding functional and calisthenics spaces, before was basically all bodybuilding. Japan is behind the curve on strength and conditioning...but interesting that they do very well in Olympic gymnastics....wonder where those guys train? Maybe universities...?
@@ejay1474 Yeah I used to train at a Gold's! Even training there offpeak I'd be queuing for racks though. Good question about Olympics guys - yeah I think most likely universities. I bought adjustable dumbbells, a bench and a pull up bar and try to work out at home, but I haven't found a good way to replace deadlift and squats...
@@shugyosha7924 not easy in japan, they really DO NOT GET IT. Try a CrossFit gym, I think one in Central Roppongi. Also Harajuku 24 and the Annex now have pretty good number it power racks. Forget AF in Japan, it’s not intended for serious training. (Mine is, depends on owner...)
I do it based on Pavel Tsatsoulines program 'Return of the Kettlebell'. Highly recommend the book.
It differentiates between explosive and grinding training, and how they complement each other without impairing the other. You train in 2 week blocks, block 1 is grinding (powerbuilding for me, I also do endurance runs here), block 2 is explosive lifts (as per RotK: double KB c&p long cycle, light-medium-hard. I add in sprints, jumps, sled drags, rope climbs, monkey ladders and other more 'explosive' moves here too, these workouts are like a mix between explosive strength and HIIT).
The 2 weeks off from either training modality really primes you for gains. You come back fresh, but without losing any strength, on the contrary. I find I gain strength after the other 2 week blocks.
Highly recommend that book, even though I would adapt the program quite a bit.
I will say it again for the people at the back! Bioneer you are the GOAT!
Usually when I workout I usually pick 3 exercises do them for an hour but I do as super sets just work on those 3 exercises
Finally I've been waiting for a video in ages.
I'm the type of person who needs it this way with examples and what they do lol
For those who are like me, here you go.
[ ] Overcoming isometric (increase strength without muscle size by recruiting other units) - contraction against immovable objects ex: bending a bar, "hug the earth" (refer to his link)
[ ] Fast twitch (help access strength quickly) ex: clap push-ups
[ ] Isolate strength (different coordination of same part, may need to use oblique to keep balanced) ex: pistol squats, one-handed push-ups
[ ] Slow twitch (increase work capacity, increase blood flow) ex: push-ups, distance running
[ ] Quasi isometric (more slow twitch, maintain muscle control during rep) ex: 15 secs to go down on push-up and 15 secs to get up. Same for anything else.
Very nice sir really
I'm personally seeking an ideal way to combine Powerlifting, Calisthenics, low-level Gymnastics, Kettlebell, and MMA.
You should do a video on Stig Severinsens breathing technique.
Thinking about combining gym and martial arts
Yea this guy really is fuckin awesome. Knowledge + drive - ego = the bioneer
Training this way for 10 yrs , 42 and I feel so good
I really wanted this because I'm just a 16 year old so it's better to be an all rounder athlete than just being stiff like a bodybuilder at a young age etc.
What he’s describing is literally the definition of CrossFit
I have a lot of blood pooling from Orthostatic Intolerance and need recommendations for low impact exercises that provide the same aerobic adaptations as running and rowing.
Specifically increases in heart chamber size, stroke volume, blood volume, and venous return?
Do you know ways to do kettlebell/dumbbell swings or similar exercises to get all the aerobic adaptations of running without impact?
Hey what your opinion on greasing the groove or training every day not to get sore but to your daily limit everyday and improve skills and performance overtime
You should try Crossfit! I'm curious how you like it
Perfect
Full energy bro relate secrets the universe ... good life 💪
Greetings from Argentina
Hey Adam, what can a beginner do with a jump rope and 5kg dumbbells? What do you recommend?
Bro make video about Types of Hindu push ups( Because in India from ancient times there are different varieties of Dand(Push ups) are practised, but most of them are left out and getting ruined by time. So kindly make a video about types and it's proper form and benefits. Thanks in advance
keep going bro
hey man do u think you could make a video about how using a neuromuscular electric stimulator could potentially be used to allow your body to activate more muscle fibers
@Amongst You sounds very interesting. In what ways is it improving your training?
I second this!
I shall!
Do you have a weekly program for this?
So I’m really interested in buying your book but whenever I click the link it just leads me to the preorder page with no option to actually buy the book. The same thing happens when I try it from the website, any idea on what’s causing that?
do a video about olympic weightlifting
I recently bought a battle rope but I don't find the exercises very challenging. I feel I can get better results with the kettlebells with with same arm movements. Am I missing something?
Perhaps yours is quite light? But go harder and longer, it’s a form of resistance cardio so it gets tougher with time 👍🏻
Dude you should try crossfit, with the base of skills, strength and conditioning you have already, I think if you practiced on some specific crossfit stuff you could smash it in competition! And win some caaaaash :D
Personnaly I try to mix weight, weighted calisthenics and cardio.
I don't know if you gonna reply or not but im fan of your workout , your videos motivate me a lot especially your batman training , today iur government decided to close all the gyms because of coronavirus .. hopefully this nightmare will to come to a end and we can go back to the gym and live our lives normally inchallah.. I will be so happy if you reply on this comment
What’s the music you used in this video?
Show de treino 💪
Has anyone tried his program?
Do u think I should do big compound weightlifting first (such as the bench press squat or deadlift) or should I start with big calesthenics movements or should I superset them?
Different days I would say
But if you do them together rest a lot between sets
Raw strength is a skill
To get it you must practice, not "workout" with those movements
start with bodyweight exercises and get strength in your joints then move to weight training
Doing them different days as Damian suggests is definitely an option. Alternatively I would say do the calisthenics first but practiced like a skill not taken to failure. That won’t introduce too much fatigue and you simply can’t do moves like Planche after a heavy bench! Exception is when going for PBs but I’d say that should be a fairly rare occurrence anyway!
The best order of training is speed or skill, strength, endurance.
01:00 I think you should be working more on you kettlebell swings form, combining more types of training could be good but only if you do correct form.
Dont forget the Arm Wrestling and Olimpic lifting!
Strength is a relative term. Any training that involves loads will make any person stronger. Mixing training styles or constantly varying your workouts will leave you undertrained or weak compared to people that are only going to do one style of training. You don’t see strongmen run a mile for time or marathon runners doing box jumps. General physical preparedness you might be right but peak performance you’re way off.
Is saying that any workout that falls short of these pillars of excellence declaring them biodegradable?
Biodegradable*, nyuck nyuck!
As a beginner how do I train my strength alone from Beginning to Advanded
I mean it really depends what type of strength you're talking about and what you consider advanced. We typically say there are 3 types of strength: Relative (Push-Ups, Pull-Ups, Squats are examples of relative strenght performance), Absolute (Moving weights.. so Bench Press, Barbell Squats, Dumbbell Rows), Flexibility (Explains itself). I'm gonna guess you're talking about absolute strength, and for this... You just find out what do you actually want to train, because there's many ways you can build strength. Do you want to train yourself on the basics? Which are Squats, Bench Press, Deadlift and Shoulder Press? Or do you wish to build a more specific type of strength? Single Leg strength maybe? Point it... there's many ways you can train strength, you gotta be more specific with what you want to train. But as a beginner your best bet is hiring a personal trainer or finding a strength training routine online.. Train 3 days a week at the start and progressively add days to workout as you progress. When training for strength your goal should be using weight which challenges you enough as to only be able to do 2 to 6 reps (this is usually the "range" to build strength). Keep doing it one week, and add more weight or repetitions the next week, rinse and repeat. 😊
therefore do CrossFit and don't compromise on forms .
Had to laugh at 0:26. I thought the video was in slow motion until I noticed the guy jumping rope in the back.