Athletic Calisthenics = The Perfect Combo?
Вставка
- Опубліковано 4 сер 2024
- My training program, SuperFunctional 2.0: www.thebioneer.com/product/sft2/
Massive thanks to Anytime Fitness in Bicester for letting me film at their gym!
Combining two or more styles of training is a simple way to make your training more comprehensive and effective.
One of my favorite combinations is to mash together a calisthenics training program and an athletic training program. That means taking the exercises that you might normally give to a football player or basketball player and combining them with calisthenics.
Calisthenics and athletic training are a match made in heaven for a few reasons. Both prioritise strength:weight ratio and can be performed with minimal added resistance.
Calisthenics doesn't offer quite as much for the legs as some other forms of training, whereas athletics focusses on legs in a big way. Athletics also offers cardio and explosiveness, whereas calisthenics builds a more rounded physique.
Combining these two styles is pretty straightforward. In many cases, you can simply make your athletics training your "leg day" while borrowing a few rotational exercises or HIIT drills to add to your upper body routines.
And another great form of athletic training? Simply engage in sports! Adding a regular game of football (soccer) on top of your training can do wonders for your overall performance.
What do you think about this? Is it a good match? What other forms of training work well together? I think powerlifting and kettlebell training are also an awesome pair, which I'll talk about soon! - Навчання та стиль
Preaching facts!! Those combinations you mentioned are as perfect together as peanut butter & chocolate… & now excuse me while I get this workout in to indulge on just that
Of course, Adam chose Sonic & Tails instead of a more obvious pairing like peanut butter & chocolate. 😁
Reese’s peanut butter cups Pre workout now confirmed as a valid approach I’ve been taking for years 😂
Ah yes now THAT is a great pairing!! 💪🏻💪🏻
Why do I see you everywhere
Nah, isn't peanut butter better coupled with jelly? :)
💯% agree that a balanced approach combining calisthenics w/ other modalities will generally result in the best results for long term health, injury prevention, overall fitness & performance, & even muscle size & strength. 💪
It will create better rotational power and efficiency due to the body jumping back like a rubber band.but for us it can be repaired thus making your tendons stronger,but you must do strength weight training or you might snap a muscle without knowing it,it's because it's deep in the nervous system and your body has already build up a pain tolerance as you will to the lactic acid.
I don’t agree cus if you want to be better at something you just got to give that thing the overall priority. Of course for injuries prevention it is helpful and necessary at some level to practice some complementary exercise and to program it with a forms of micro and macro progressions as always, but it cannot be paired even far as for time and effort requiring it to what it s done for the main goal
@@LucaAndrean martial arts help lol,especially with muscle memory.try working out some weight on the over all body for 15 min than place the practice of moves with the traditional arts.like so to say the k1 style of conditioning.
Oom
@@LucaAndrean Well, I can't see why you would disagree. If your goal is to get BIG and be aesthetically beautiful, you will probably focus on building muscle, hypertrophy and stuff. However, you will lack athletic performance, probably no core stability etc. Not saying that it's entirely wrong, for example, for me it is but because I have a different goal and perspective. I agree that combining all different kinds of types of training is fundamental ( 8:06 displayed here ), so I train in order to achieve maximum functionality and that doesn't mean that I won't be able to achieve great things. It's more of a subjective play here when it comes to your workouts and also I always imagine it's like a game where your fighting character has many attributes and some have better status than others.
Health is the best aesthetic.
no but yes
Yes but no
@@matemate8205, yes and yes.
@@ultralordd7625 no and no.
Hi and hi
Jan 2020 i was 388lbs, now i'm 165.
I've been training calisthenics with some kettlebell and isolation work since the beginning.
Went through all the progressions, from wall push ups, to inverted push ups. Now, i can almost do a front lever on gymnastics rings - which was one of my three 'ultimate' fitness goals.
Feels amazing.
Congratulations! I'm betting your consistency was key and the trial-and-error process is what brought you to where you are now, correct?
@@wesleyangel777 Consistency and discipline yes. Not much trail/error as i already knew the right things to do - i just stopped doing them for about 10 years. I used to bench/dead/squat 365/500/500 @190lbs.
@@Exalted_Example Awesome! Glad you're back and becoming better than ever! Have a great evening and congratulations again.
Did you change your diet or did you just increase your workouts?
That’s awesome!
I'm a swimmer that goes to the gym and enjoys calisthenics, a great balance
Loving this series of combination practices videos.
Awesome video. I love my calisthenics workouts. Combining them with this athletic style or some sport specific training will also help keep things fresh mentally.
Your comments in several videos about rotational strength have boosted my confidence a lot. I come from a martial srts background, but have never had an aesthetic body. I thought I was weak. But realizing what I'm actually strong at sheds that insecurity and lets me push forward on gaining strength in other areas. Thanks.
facts!!! functional movements are key. amazing video once again
Love the little touch of classic 'calisthenics music' in the backround. Very detailed, as always.
Please include mobility training into this discussion. Preventive physiotherapy, flexibility training, stability issues, feet strength, etc.
Second this, you slowly lose range of motion and develop very tight areas if you don’t spend any time on stretching.
Been doing martial arts, weightlifting, and calisthenics for years but holy shit, hot yoga really unlocked my body’s movement
@@lazk4848 cool, but what is hot yoga?
Hot yoga is a form of yoga as exercise performed under hot and humid conditions, resulting in considerable sweating. -Wikipedia
Really like these combination videos !
Another great video.... watching your videos has really helped. .leg stretching in particular so thanks 👍
Amazing stuff. Would love to see more videos with other combinations.
I agree so much with your beginning points. I now do a mix of yoga, kickboxing, military calisthenics, and some strength lifts, and I find each one makes up for another one's lacking points. It is also very fun too to keep it varied!
I think a lot of people underestimate how fun a varied workout plan can be
I LOVE your whole ethos on the approach to training. No dogmatic rule book, just fun whilst being ultra efficient!
Love your videos! Will check out the program on your site
This channel deserves way more views. Keep up the great videos.🙏
This video comes to the right time for me, was just wondering how to add some cardio and leg training in my calisthenics routine with some fun into it: I never trained cardio and I suck at that, so it might be the right tool I need to start improving this.
Excellent video editing and content as always, glad to be following your channel for years you taught me a lot sir.
Thank you for this video! Incredibly helpful info for me given my new job where I travel a lot.
Really love the shoulder/arm extension you do during your one arm push-ups. Way too many people don’t use their shoulder/shoulder blades to activate their back adequately. Been watching your stuff for a number of years.
*Excellent! I appreciate how you make such a consistently strong case for the types of fitness mentality which nourish genuinely lifelong health, performance, playfulness and aesthetics.*
It's always refreshing to listen to your training philosophy and reflect on the ways I could further integrate additional areas of strength into an even more holistic movement lifestyle! It's something which really resonates with me as someone who enjoys training Muay Thai, calisthenics and supplementary strongman/barbell movements throughout each week.
Thank you, once more - game changing teachings!
Great content as always. We should always be looking for ways to expand our physical well being, never completely writing off different forms of fitness.
I am literally doing this. It just feels so nice and beneficial. I do calisthenics and exercises from the knees over toes guy and mobility/flexibility exercises. They fit so well together. I like this approach because it helps me with my explosive leg strength for volleyball or basketball as well as upper body strength.
I appreciate how you keep it exciting, while also staying balanced and showing well-rounded methods, and the nerdy humor!
Not sure if I have ever commented before, but I have been a long-time subscriber and watcher. You are the best on youtube, sir! So informative, such detail and consideration for everyone's circumstances and fitness abilities. And you can back it all up by being in peak physical shape and demonstrating these principals yourself. Your style of accessible, minimal functional training as the foundation of your fitness resonates with me so much. I am the weirdo at my local park dragging an old tire "sled" around, doing pull ups on the playground and running hills. Much love, and props. It has been fun to see you doing some notable collaborations lately too. So worth it. Sky's the limit for the bioneer!
Well said! I hope he sees this comment someday.
Love this channel!
I am actually doing a kettle bell only routine right now. I would love to see your KB powerlifting routine to fill in any gaps in my own. Great vid as always
I think my challenge is there are so many great and time-proven concepts, programs, and philosophies out there, so much to select from; I'm currently doing red delta project Grindstyle Calisthenics and some kettlebell work and some deadlifts, in addition to trying to get to BJJ at least twice a week, so full schedule, but powerlifting and KBs is definitely a worthy topic, thanks for your time!
Almost no one knows your channel in my country, this is some golden information you give to us, thank you for that.
I do martial arts, calisthenics, and some bodybuilding training. It's a good and surprisingly fun way to train ( for me at least). Also combined with Mike Mentzer's way of training (heavy duty) it doesn't take hours and hours to train per week like most if not all bodybuilding programs. It's a good overall program that I've been experimenting with for a couple of months now.
... well damn, ive caught up on all of your catalog and must wait for your uploads
Amazing video man🔥🔥
Love this video and totally agree that combining multiple modalities makes for the best overall performance. I think you should look into making a video on Ninja Warrior, the new season in the UK starts today. Ninja warrior requires explosive athleticism as well as a high strength to weight ratio and body control; this means the way to train for it is very similar to the type of training you described in this video. Ninja warrior training is definitely some of the most functional training out there and I think it would be a perfect fit for your channel.
This sounds amazing. Pretty much what I inspire to be through exercise.
Thank you very much!
It's also great for the mental aspect. For me it helps immensely to do set-based ring workout on day one, some movement flows on day two, going for a trail run on day three and by day four I am good to go for some ring training again. This way it never gets boring and stale and I am always looking forward to the next day.
Awesome video brother as usual. I absolutely love your content. VERY entertaining, i’m learning a lot and inspired. You’re amazing.
Great video my man💪💪
Could you make a video on training with Rings???
9:40 the emphasis and the emotions
Lol ROFL
👍👍👍
Keep going man!
You are inspirational.
I love the nail on the end of the dtick analogy...gonna hold on to that 1.
Best channel for me. Super interesting haha thank you
Great video!
My man you are the best teacher I have ever learned under
Wow - nice plance work!!!
Thanks Adam! I am now doing core work while I brush my teeth. Something that was missing from my training.
I kind of do this already, but I always figured calisthenics was just working with bodyweight. Another thing that isn't mentioned in this video which I think is not that complicated to tag along is weighted calisthenics, doing the same movements as before, but adding weight to them to become even stronger in those areas
I can feel how happy you are because of the update.
Thanks for this great video. I have found boredom has been an issue in recent years. I'm 51 now and you have to be able to adapt to injuries etc. I'm currently doing 3 different workouts a week, one is bodyweight, one is using kettle bells and one is using gymnastic rings. Between the 3 I am getting different stimulus to the muscles. I think I will add sprints for more explosive conditioning.
thats what im doing. good stuff man
Love the philosophy about combining different types of training, that will definitively build the most balanced body!
I feel so syncronised with this. I'm a pro dancer who only last week added ATG style weights to my calisthenics programme. This is exactly the kind of training I want to do to get fitter! Let's goooo! 😆
Jump rope, ballet, and barre person here! And hoping to get back into martial arts and calisthenics soon (taking it slow to heal up some shoulder/neck strain). I have always loved calisthenics from a functional standpoint but I’m slowly staring to love barre too as the reliance on resistance and balance training has been surprisingly transformative. My posture and hips have never been this strong. 💪
I most definitely agree 100 percent! That's pretty much how I train, too.
You may have noticed in the video natural I sent you for the montage.
Hey, when is that coming out? 😉
I would love to see the next step here. I have always appreciated your videos but I am not sure what I should be doing to actually train like this. Show me a sample of what a workout like this would look like
I'm a calisthenics practitioner and I've practiced capoeira, I always enjoy your videos on this and other topics... a hail straight from Brazil.
Please make more videos about some good combos. And of course, please make more videos anyway.
I love your content and pholosophie!!!😘
Just something to add about rotational training. One thing that I have found really forces you to work those areas a lot is traditional martial arts weapons training, particularly with proper historically weighted weapons. One of the more surprising full body workouts I've dealt with and yes you have to twist for power, range, and defensive movements. Just my two cents :)
I switched over to calisthenics + heavy sandbag training and I thoroughly enjoy it. You get heavy loading on the legs but still all the benefits of making it super functional with the addition of a sandbag, something which barbells struggle to do. i've been saving a lot of money on not having a gym membership as well.
Thanks Batman!
Fantastic video on merging two great training concepts. I'm currently running a weighted calisthenics and a running program at present. Loving the two for both the muscular: strength, endurance, cardio gainz! Would love to see you cover a movement concept like pilates/yoga/tai chi combined with a higher pace/explosive contrast like MMA style training or even more traditional weightlifting.
I spent a large season doing yoga and calisthenics, and then a season of MMA. My observations are that Yoga helps with the mental aspect of fights and training, it helps you keep the focus on the breath even when you are under a lot of stress; besides, Yoga gave me a lot of corporal and situational awareness, which I think makes any sport easier to train. The strength endurance, mobility and flexibility is a plus. Also, in MMA you go trough many opportunities for injury, so I did a strong mobility/prehab training to prevent that.
Agreed! Btw man, you're getting so jacked now haha.
Not like you didn't have a really good physique before of course.
Amazing what you can achieve as a natural with dedication.
I’ve been a huge calisthenics person, but I’ve also been following a few strongmen lately. Adding their stuff with my calisthenics has been amazing! Strongman seems to be underrated as well when it comes to conditioning and lower body/upper back and grip strength
Especially carries. Nothing builds up grip and useful strength like farmers walks, heavy sandbags, and various other odd carries
same here! Brian Alsruhe's youtube channel has been a treasure trove of great training ideas and routines etc etc. his and the Bioneer are my 2 go-to channels now.
UA-cam algo comment .. keep up the good work. I love the brains you put into your videos.
Great video! I love this kind of all rounder approach, just got a question about a workout routine for it though.
How do you properly implement enough athletics, calisthenics, martial arts, weight lifting, etc… into your weekly or monthly, workout routine so you are getting enough of each type of workout to make decent progress in athleticism, calisthenics, etc…?
Great video, as usual! I find that combining different training modalities allows us to better uncover and address weaknesses. The gyms are full of really strong lifters who are also inflexible, have weak cores, and/or couldn’t run up a flight of stairs without gassing out.
Finally a video to explain what im training for exactly
I train Boxing and Muay Thai. I also do calisthenics.
I think this parring is very Good for my goals to become a Better fighter. I am going to start competing in boxing soon.
Thank you.
Thank you good sir.....
Sanic and Tails! I have a similar fitness philosophy but for additional reasons: overall cost and ease of implementation. Keep the bar exercises to a (heavier) minimum and fill the rest with calisthenics.
This video got me the most inspired ive ever been about fitness, ive always loved your idea of superfunctional training, but i didn't 1. have the time to train literally everything(martial arts, calisthenics, athletics, powerlifting) and 2. im young and i like making a lot of progress, if i were to do too many things overall progress would 'feel' slow.
Athlenics has just been perfect for me so far, its my kind of training, i also incoporate some kettlebell work and a bit of powerlifting and functional training here and there but i love focusing mainly on athletics and calisthenics, they really are a match made in heaven
*and i also do quite a lot of mobility training, compliments this stuff well
Good timing for this video. My son is starting his freshman year in HS and went out for the soccer team. They take it *far* more seriously than any of the youth league soccer that he grew up playing. His cardio test results were underwhelming after a summer of Fortnite, but after a few weeks of intense pre-season training with the team he also started to develop shin splints and some knee pain.
I wanted to help him improve his cardio without further pounding his legs (he gets enough of that during regular practices), so I put together a program of calisthenics focused on upper body and core in a HIIT format (alternate rest-work cycles for time, not reps). We've started doing this workout together on days that he's not practicing with his team. It's too early to speak to results, but we're both sweaty and out of breath at the end and he has confirmed that it doesn't aggravate his shins.
Knees over toes Guy protocol and 100 calf raises per day (Bioneer recommendations) are helping me a lot with similar issues. Good luck to your son x Clearly a great Dad at work!
Be carful with HIIT it can put a lot of stress on the body for anyone. Look at jack daniels method for running training, his book is realls easy to understamd and implement.
Nice you could also try teaching him kettlebell swings. With light weights and high volume they are killer cardio
@@nicholadeanewriter3499 haha was gonna say this…. Had shin spilnts for years when running until I did KOT and it really is a magic worker
@@Whosyourdaddy21 That is a fantastic idea. I've been trying to keep it body weight based so he doesn't feel like he's competing with me for weight. But I expect we could make this work.
Of course we are interested :D
Good stuff.
My morning routine is an hour (haha if I'm lucky) of non-stop bodyweight exercises spaced with slam dancing to aggressive gen-x music. It feels so good.
Good stuff! I got into calisthenics because I always wished I had gotten into gymnastics as a kid and I really appreciate total body control. They seem so similar, are there no rotational exercises in gymnastics training?
You have improved your ATG split squats!
These exercises that you mentioned and the combination and all are very accurate. From what I've seen as well and I do believe that the people in schools should be teaching more of athletic and calisthenics training programs and all. Mastering your body is very important for good health and a good looking physic.
Martial arts 🥋 training becomes much easier on a fitter and more flexible body. Weight lifting in my opinion should come after you have at least a 70%+ control over your body
Also funny thing is, is that I actually did do quite a bit of research on this topic and finished just before you even decided to post this video
Enjoyed the calisthenics video ,can you do one on swimming that would be awesome thanks
Absolutely. 👍
As a wrestler your videos helped me so much
Just saw you and Hybrid Calisthenics video. Been watching since the first Bruce Lee training video and it’s been a treat watching your channel evolve!
I would like to see all the possible combinations
this is pretty much exactly how i train. i love it.
Of course I think it's a good mix, this is my training style. Just achieved a front lever last week. Been stuck at the tuck planche since last year(weird injury) but I've got pistol squats and sissy squats down. Between full ROM pullups, front lever and sprints it almost feels like I can fly and I love it.
2.25 mins - place a swiss/Bosu ball on top of the bench at one end - lean over the ball (spinal stretch) and grab hold of the bench with your arms out straight but not locked fully - raise legs under control for more ROM. You're welcome. ☺
Combining 2 or more styles that mesh is like building a house. Calisthenics is the land, the true foundation. Then all the complementary stuff begins to come in 🙌🏽
The Bioneer is the fitness channel all other fitness channels watch!
Caliestenics also blends well with kettlebells and martial arts, due to their practical nature. Great video!!!💪🏻😎👍🏻
Your body weight work has grown a lot. Congratulations
well-roundedness is key... calisthenics and gym-equipment is the way... hybrid approach every single time...
W video thanks
Very good video as usual
I’ll grab your program now😂
Powerlifting mixed with Calisthenics might be an interesting video idea. That's what I currently have been focusing on.
HIIT, running and boxing has been great for me. Need to get into lifting weights and calisthenics though. Need to improve my core strength.
1:54 to me looks impossible. Very impressive. I always appreciate your attempts to be poet, inspiring, and intellectually entertaining.
Dude I’ve found that by keeping my back arched with just below my scapulas resting on the edge of my bench for hip thrusts I’m also incorporating a bit of my lower/middle back without losing any focus on my glutes.
Hey Bioneer, you may have spoken about this before, but if possible, could we know how much you weigh and how tall you are? Most fitness channels are either dudes who are super shredded or super huge, so it's nice to see a fantastic physique that somewhat seems, for the lack of a better term, human? You seem to be comfortable around that 15% bf region as well, and you're ridiculously strong, so all in all, it'd be cool to get an idea of this. Thanks again for all your awesome videos.
can you please do a video on wrestling and all it’s benefits and exercises to help wrestling