Bodybuilding + Kettlebells + Calisthenics + Running + Powerlifting = Your BEST Physique!
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- Опубліковано 28 тра 2024
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Most fitness content tells us that we should choose one style of training and stick with it. Whether that is bodybuilding, powerlifting, or calisthenics (usually, it's powerlifting).
The claim is that this is the superior way to get into our best shape. When you choose a single form of training, like powerlifting or bodybuilding, you can focus on that ONE thing and become the very best at it in the world. Anything else is spinning your wheels and you won't make any progress.
And, of course, the proponents of any given training style will tell you that it's the ONLY one you need. You don't need to run - powerlifting will take care of your cardio! (Yup, that's a real thing that some people say.)
But is this true? And is progressing in a single style even desirable?
I'd argue not. In fact, I'd argue that trying to become the very best at lifting or running or calisthenics skills is actually taking AWAY from your overall fitness.
Training with multiple styles all at once necessarily means accepting compromise. I won't be the strongest powerlifter in the world if I only spend 15% of my time at the gym TO powerlifting. Same goes for running. Same goes for kettlebells.
But you know what I WILL be? A well rounded individual who can lift heavy stuff, run a long distance, and touch my toes.
In this video, I'll explore why hybrid training combining powerlifting, bodybuilding, kettlebells, running and MORE is actually the BEST way to train. AND I'll talk you through how to do it, while still making some meaningful progress.
Enjoy! - Навчання та стиль
Kudos for explaining the value of each fitness discipline and how they coalesce.
Well would you look who it is
Thanks, Daniel! 🔥🙏🏻
Daniel Vadniel yooo
coalesce fancy word
@@itsoracletoo smart for you huh? 😢
You are like Bruce Lee of UA-cam Fitness scene ! "Adapt what is useful, reject what is useless, and add what is specifically your own."
100 percent agree, just fantastic content to have a more well rounded physique
Bruce lee says something obvious and people treat like its unknown knowledge.
@@faithalone5081 haha true
Why did Chuck Norris visit @The Bioneer for workout tips?
Because he heard they could help him achieve the impossible: making Chuck Norris break a sweat!
Except that he actually practices what he preaches instead of Lee, who was an inmoral junkie who never fought anything in his life, and regurgitated new age Taoist concepts to dumb westerners who never saw underneath the thin veneer of his Hollywood persona.
9:50 "Because of the way I trained, I didn't win any of those competitions but . . . I was able to compete in all of them"
That resonated a lot with how I want to live my life. I used to hate sports when I was a teen. But the idea of training with the objective of exploring what's possible and experiencing more, rather than to be the best in the world at one specific thing, is the mindset shift that made me fall in love with fitness now in my 20s.
Agreed
I've been doing calisthenics, jump rope, burpees, swimming, biking, and yoga. It's amazing to be able to move in diverse ways.
Bioneer is not only telling you but showing you that Hybrid training is the most effective way to be fit and at your absolute best just look at the moves this guy is performing. Bioneer is the equivalent of an anime who has a good physique and can actually perform impressive feats
Well said!
It would be cool to see him to a breakdown on trickers like Ilya Vitorin, Michael Guthrie, Jacob Pinto, et al. I bet he could run through the first few levels of tricks without much issue, there's a spreadsheet somewhere online that I downloaded once that had like over 300 of the tricks/combos/etc. About all I've been able to figure out is that somehow they make it all happen in the space of their own height - when they're on grass or pavement and not a spring floor it seems like they don't go much higher than their own head at any time, so that makes it seem a lot more approachable a sport than the clip reels/b roll of just the best in competitions where they're on a gymnastics floor so they can really get some impressive air and hang time.
I feel a lot stronger since I added kettlebells and calisthenics
calisthenics are must do imo
I've recently started with kettlebells myself. I can't believe I've never used them before. Incredible effective! I feel more nimble AND strong.
Same, I am doing now mostly cali + kettlebells + free weights and I feel stronger and more healthy than ever. Cool stuff!
@@KrissPiggie whats your kettabell program i want to try it
@slim.jimmie6529
"Yes" - 🗿
I have been watching the bioneer since i was about 12 he is the only fitness influencer that has gotten me to were i am i went to nearly state in weight lifting at 15 as a freshman have the best endurance on my American football team while being one of the fastest. He has helped me heal my shoulder and knee and has changed the way i think in cbt he is the reason why i am who i am and what i have done and i truly thank him for it.
Happy that you got a healthy longevity fitness mindset at an early age. May fortune smile upon your athletic career.
Congratulations on a job very well done!
Just seen this! Thank you so much for the props and congrats on smashing it, by the sounds of it! 🙏🏻💪🏻🔥
I’d love to buy you a beer: 1. Because you’re a real renaissance guy and the conversation would be awesome; and 2. I owe you so much for everything you’ve shared with us for free - the successes and failures. Thanks for everything man.
the thumbnail...finally, the bioneer comes into his true form...The god of fitness and athleticism.
I have recently started to breakdown all my workouts into all these different areas. Strength, Mobility, Agility, Stamina and Speed, and honestly it has improved my overall enjoyment of all of them! Your channel has been such a good resource for it!
good idea, i do the same.
As well as injury prevention, this I feel is very underrated.
@@raheem2845
Peter Attia emphasizes stability, which is basically about injury prevention. As far as I can tell, it incorporates elements of balance, flexibility, and mobility, as well as learning proper movement patterns. Wow, he said "movement patterns" just as I was writing it...
I'm doing the same but I'm struggling with coming up with programming reps, sets, intensity and other stuff that may interfere with my recovery. There are also a ton of progression methods and metrics, like Amraps and Emoms, and it feels overwhelming. Where shall I start?
@@therealsnaily so this is what I do based on my schedule, if that helps:
Sunday: Strength + Mobility
Monday: Strength + Agility
Tuesday: Stamina + Mobility
Wednesday: Strength + Agility
Thursday: Stamina + Mobility
Friday: Rest/ Strength if I'm feeling like it.
Saturday: Run at varied speeds + Strength if recovered enough.
For Agility, I usually do HIIT and Ladder Drills.
For Mobility, I do a combination of stretches, isometric holds and active stretches.
For Strength: Basic Hypertrophy training- PPL.
@@therealsnailyapply the KISS method. Keep it simple stupid (not calling you stupid). Figure out if you want to do full body workouts, a split of some sort or whatever. I personally do full body and try to get 6 sets for each muscle group in my workout. Plus since I’m doing full body exercises, a lot of muscles get hit indirectly which helps to add a little extra stimulus to my muscle groups. Combine that with the fact I do a sport based training with MMA as a hobbyist, I know my body is getting plenty of stimulus. For reps, for my more taxing or harder stuff or stuff I’m not as strong in (pull ups), I keep my reps in the strength range (1-5). Everything else, I’ve moved to doing higher rep because I want to increase my strength endurance. Alternatively, for reps, you can do an exercise until you feel like you’re starting to get close to failure and then end that set with a “couple of reps in the tank”. I’ve done this and it helps build your intuition with your body and knowing your limits. It also keeps you fresh for your next set after adequate rest, allowing you to eke out more volume. Start with trying something, experiment and see how you respond to it, take what is useful and discard what is useless. What works for you, may not work for someone else and that’s ok. The fitness industry is filled with so much good and bad info, so many opinions on methodologies, it can become overwhelming. If you can just remember the KISS method and stay consistent with your workouts, you’ll see results.
you and The Stone Circle would be a good collab
The Stone Circle just upload a vid similar to this
ABSOLUTELY
Happened upon his channel recently. Very good stuff.
I agree! I love his channel.
You guys are awesome 🙂
I was saying years ago the Bioneer is much better than Athlean X and his fan boys went on the attack. I think it's become clear I was very right
Well, Athlean-X is not bad either. He has some very insightful content about gym exercises and injury prevention. Not for overall fitness. The bioneer is much more hollistic where Jeff is more of a specialist.
I am glad someone on YT shows this type of training or lifestyle. I am primarily a runner, I do orienteering to be more specific (running with a map completely off road in the woods) and I also ride a bike a lot. I also like to do some calisthenics, weights and climbing. Right now I prioritize being light and agile and I know I won't lift something crazy. Yet I can do a freestanding handstand pushup and lift way more than I weigh in bench or deadlift.
As you mentioned, I am not the best in neither of the sport. But it's somewhat satisfying to know I am the strongest overall within my running/cycling mates or the fastest with the best endurance in a gym.
Yes! I like this perspective! Be the strongest runner and the fastest lifter 🔥🔥
This is the natural evolution of fitness. Every discipline has been telling us that their way is the only way forward because its the most self-serving for its brand to continue. Once you push past the marketing you start to realize that there are core principles in every discipline that are so fundamental that they span across all domains. It doesn't matter if its a ketlebell, a barbell, or a sandbag if you push yourself you can grow.
New research is suggesting that you can make as much as 60% of your potential progress on as few as one approach to failure a week, even less than that is required to just maintain what you have already earned. To me, this paradigm creates a "Seasonal" approach where we dedicate blocks of time to different modalities while we do the minimum to not regress on the disciplines we already have. Once we stall or plateau or get bored we can simply rotate our focus and forever keep moving forward on something. In this way we should be able to become competent in 5 or more disciplines, as you showcase on your channel, and treat fitness as a lifestyle not just an activity.
I am now 47 years old, and a father to a 7yo son. I want to be capable of spending quality time with him till Im 100 years old.
I gave myself a goal to train everyday for 2024, not missing a single day. Running, Kettlebells, Weights & Bodyweight. I have lost 15kg fat, becoming lean and super fit. Plus, it keeps it interesting doing different things. Much of what I have learned has come from watching the bioneer. Thanks mate 👍 🇳🇿
How long do you train? Some times 10-20 minutes is better than nothing…
If you add in Sandbag Training, you’ll really add a lot more to your training arsenal and have a lot more fun too.
Amazing videography!
Your training philosophy has had the greatest influence on mine over the past few years. I’ve had to adapt my training a lot due to my kids schedule and a changing work schedule over the years and your videos have formed a lot of that process. Also hoping to get more into rock climbing this year and see how much strength and hypertrophy I can get out of just that (plus lower body work/running)
Absolutely brilliant!!!! Thank you for the tremendous insight !!!
All your accomplishments are very impressive. I appreciate your content
What a brilliant attitude! I am constantly “quite bad at stuff”, but will reframe it as learning!
Really happy to be here every week. Your content definitely gives me something to look foreword to! So thank you!
you inspire me a lot man
Love the fact that your skipping is so “Kift” 😆, pure genuine genius, love it!
Great video Adam. Always a wealth of information. I enjoyed your book as well.
For the last few years, most of my training has been weightlifting, with just some calisthenics as I don't know a way to train my abs with weights and jumping rope and shadow boxing to complement it all.
Recently I decided to alternate weeks for weights and running, as I was feeling inadequate in my stamina... And I'm already feeling better than ever.
You are hands down the best fitness youtuber of all time. The way you teach and cover alot of different styles of training is amazing. Keep up the good work👏
I like your reasoning. Makes a lot of sense. Thank you.
I would argue that strongman as a sport encompasses quite the range of attributes. You have to be strong maximally, have strength endurance, explosive power, some level of cardio (moving heavy things for several reps or distance), size, and mobility always helps. There are also several isometric hold events. Keep in mind, when I say strongman, I don't necessarily mean world's strongest man super heavyweight. There are plenty of light strongmen and women.
Lol
A Movement Manifesto. Excellent!
This has to be your best video so far. First half of it actually sort of hit me in the feels. You made me realize i've been sort of doing this for a while now without realizing.
Nice front flip!
This channel is such an hidden gem on youtube
So excited for this. Your multi-discipline approach has been inspiring. I’m capable of doing physical feats now that I would have thought improbable just a few years ago. Not to sound too sappy, but a big thank you for your work!
👏👏👏 great advice. Embracing myself 'the jack of all trades' approach to the extent of trying to improve my current level
You and your videos always inspire me to be more considerate and holistic with my fitness. So thanks for that :)
I just need to actually put it into practice cause I usually get obsessed with bodybuilding.
Bioneer is the GOAT, using this philosophy i've surpassed a lot of my own limitations and am starting to become my fittest self, cheers brother youre the goat 🙏
long jump and high jumps are very important, I would take them into consideration too, basically a nice combo with running.
I understand now. Thank you
Really cool video
"I'm not a joiner" - soul brother.
This video really resonates with me. I agree that training should encompass a holistic array of exercises. Love this universal approach. A tried and tested way for developing all facets of fitness 💪🙏
Really nice video, thanks. Another argument to be made that you could consider exploring in a video, is the importance of training weaknesses. Perhaps even moreso than strengths. I am inclined to believe this and it aligns your beginner's mindset.
Variety is the spice of life n all that. Love it
I am actually following your Protean Performance Training for quite some time now! This year I decided to adapt it into 3 full body days. It helps me to be less sore throughout the week.
Once a week I go for a run and 2-3times I do rope skipping. For mobility/flexibility and joint health I do kinstretch 3 days a week. And as a dog owner I walk every day.
All these things have really helped me to feel and move better and more secure. Slowly I also can see some ROM progress.
Unfortunately not in the ankles, which are the area that would need it the most..
So sir - god bless you for kindly sharing your experiences for free! All the best to you.
This is exactly what i want out of my workouts!
You are my fitness inspiration.
I think if I can only get half as fit as you, it'll be still be awesome.
Would love to see a video on rockclimbing! I will get into that as well and it MUST have such potential for holistic training (fast and slow twitch, finger & forearm strength, flexibility, motorics, hand eye, anti-anxiety since you will learn to trust your capability and much more)
I’ve been mixing up my exercise as well. I mostly did powerlifting/bodybuilding in my late teens & early 20s, then got into running & MMA in my late 20s, hurt my hip at 29 and had to adjust and rehab.
Now at 35 I do a combo of powerlifting, running, kettlebells, & mobility training. Planning to add CrossFit or MMA soon.
Love this! In part due to being inspired by the Bioneer I'm sure, I made something like this back in 2019...
There are planes of motion:
1. Horizontal push
2. Vertical push
3. Horizontal pull
4. Vertical pull
5. Squat
6. Single leg squat
7. Hip hinge
8. Rotational
---//
There are 3 modalities:
1) Cardio: walk, run, bike, jump, swim, etc.
2) Calisthenic: push-up, pull-up, dips
3) Weight Lifting: carry, lift, throw
There are 3 approaches:
1) Slowly for Endurance
2) Quickly for Power
3) Slowly for Strength (Weight Lifting only)
So,
A system could develop:
11 = Cardio for Endurance
12 = Cardio for Power
And so on...
Workouts: 11, 12, 21, 22, 31, 32, 33
Summer: exclude Workout 33
Winter: exclude Workout 11
Summer
M 32 - Lift Explosively for Power
T 21 - Calisthenics for Endurance
W 12 - Cardio for Power
T 31 - Carry for Endurance
F 22 - Calisthenics for Power
S 11 - Cardio for Endurance
Maybe some of you can enjoy something like this for a bit! I know it served me well for a bit. I may have to bring it back!
Great workout planning, thank you very much for sharing!
¡De nada!
This is really cool, thank you!
add squat for calisthenics
but this is amazing thanks!
@robotgeorge2896 welcome!
I also train in a lot of things. I'm 47, and I train in:
Muay Thai
BJJ
Kendo
Filipino Stick/Knife
Lifting barbells/machines
Calisthenics
Jogging/zone 2
Sprinting
Yoga
Basketball
Tennis/pickleball
Ping pong
I've been working out every day for 20 years, I started late in life at 27. I just pic something on the list above, and do it.
I'm pretty lean but I'm cut (I have a few YT videos if you want to see).
For someone that is almost 50, I can pretty much do everything I did when I was in my 20s. I don't even feel "old".
summer gonna go crazy
versatility is king
Variety keeps you healthy. Doing the same thing all the time is why so many people quit after a while. I use dumbbells and kettle bells, bands, body weight , calisthenics. I can always find something to do. I don't get bored.
Awesome video, I love hearing your take on fitness. Take this for what you will but working with a greater range of motion on your squats and leg press (with lighter weights since you mentioned your back injury) might help you a bit more with range of motion, balance and muscle growth since you'll be training in that weakened more difficult area of the lift. Might be worth some experimentation. Keep up the amazing content! Cheers.
I am making new workout plan right away! I felt like l need a new stimulus and hey, this is it! Thanks
Love this and wish this had been around when I was younger. Love variety. Do gym, kettlebells and a bit of mobilty
Great explanation, makes me feel way better about doing lots of different things. Jack of all trades, master of none. Would love to see you do some climbing stuff with Magnus Midtbo.
great video , ive learnt kettlebell , club single and twin , rope flow , krav maga ,versa climber , mace, a little bit of yoga and now also gone back to the floor exercises I did originally .... i think a major benefit has been if you worn out from the day before ,always having options you can do regardless and then often pressing on to harder stuff when your warmed up, as opposed to saying I'm aching I should rest(the excuse) ... i need to do more trail running but I'm much happier doing this than the gym same old same old ... thanks for the videos always most informative! I you want any crypto tips DM , have a great day!
My biggest pet peeve when talking fitness online is people who only view fitness through a single paradigm, be it bodybuilding, powerlifting or calisthenics or whatever?
What about progressive overload?
That’s not optimal for hypertrophy!
Are you really going to go for a run? You’ll ruin all your gains!!
I kinda feel like only training for aesthetics or to lift heavier is a kinda vacuous pursuit. I like to have fun with my training. I find that’s what keeps me consistent. Or consistently inconsistent as this case may be.
I taken bite size chunks out of various disciplines, but getting outdoors doing a bit of hiking and bouldering makes me happy as well as fit.
Completely agree, great philosophy.
Can't believe we get to see Bioneers true form in the thumbnail after finally defeating Satoru Gojo
Good video, I AM 14 YEARS OLD I train calistenics do sprints do mobility and flexibility work, play chess and I am so inspired of your videos.Thank you very much for making these videos!
What do you think of training blocks? A few months with more focus on cardio, a few months more focus on strength, a few months mental etc.
Per usual, good content. What you are describing is essentially the crossfit concept. I agree with this theme. I enjoy a hybrid approach to training: warm up with martial arts and then mix in bodyweight, KB and traditional weightlifting for the remainder followed by mobility. I do this half the time and on the other days, play sports. A racquet sport, skiing, hiking or biking. This approach promotes fun, camaraderie and all-around fitness.
you should also talk about frequency & volume. And then about fatigue! It's nice to do many different sports, but you need to watch your fatigue carefully. Otherwise you will burn out and hurt yourself. Your joints and your CNS can't recover as fast as your muscles. Some might listen to you and then think they can exercise 20x per week only to run into overtraining ;).
I do also a mix of strength training, power training, sprinting, running and mountain biking. But I don't push myself on all of those trainings. I focus on one and consider everything else only as a support. Or even just fun without any training effects. Like for instance mountain biking. I have an e-mtb and try not to kill my legs while I'm riding. I rather enjoy the downhill. If I sprint or run, I never go max. If I do power cleans, I focus mainly on the technique and not on weight. And so on …
Thank you for a great video and a great channel. The thing I found that is critical for me is that working out needs to be fun. And I don’t mean socializing at the gym. I mean really enjoying the workout experience. Inspired by you, I do four categories of training every week: resistance, kettlebell/dumbbell, isometric, and hiit. I know kettlebells also provide resistance, but I do ballistic movements with them and dumbbells. While my resistance training is reserved for isolation exercises often using body weight, bands, and cables.
Bye for now! 😀
I remember this channel had 20k subs, he's blowing up on here.
Rightly so 👍
Glad there is someone else who does this i use to tell ppl i was freestyling when i workout.
I like this approach, because it really makes sense.Why not train all the ways there are to train? I've just restarted sprinting every week and the energy boost and workout recovery I've gotten is amazing. Will soon start to learn basic flips and more skill based mobility tricks as well.
Love this❤
Great video! So many people over complicate fitness.
Adam, this is your long lost brother from Alabama, I just moved back to the Florida Panhandle from guiding in Colorado, I have Long Voldemort(that which should not be named on youtube) l❤ you and the channel. ALL THE ROCK CLIMBING YOU CAN GIVE ME, PLEASE, a lot of downtime these days. Thank you, bless you, keep up the good work.
Diversity in training multiplexes the feedback modes and can yield non linear gains.
Thank you for the validation!
Very interesting posts. Any tips on growing the chest at home? I mean, push-ups or flyes don't seen to hack it for me.
every single fitness influencer in the world needs to watch this, this is what you call true fitness
massively appreciate this!
there is one exception tho, if your training to be an athlete at that specific style of training, e.g. if you're gonna be a calisthenics athelete, powerlifter, marathon runner, or bodybuilder
also what i like to do is kinda oscillate between training styles, right now im training mostly calisthenics and athletics because i want to get really good at both in the next 2 years
afterwards im planning to add all the other stuff in and maybe oscillate between training styles, e.g. i might go through a year where im more focused on martial arts
im just more focused on specific things at a time, doesnt mean i dont train the other things at all
is this any good? it just what i like to do lol
Fitness has so many way's to become stronger.do hard❤
Box training 09:51 😅 srsly tho, your videos are inspiring! I’m so bored with my workouts lately, and interested in clubbell training. Considering starting somewhere with your programming…I need a change! Loved the dark red hoodie, too will check it out.
I feel like this addresses a mindset issue as well. Only caring about your physique works to a certain extent, but we will all grow old and degrade in the long term.
Goals are great but if you're torturing yourself over obtaining the best physique then you have to ask if it's really worth it? Training is meant to be fun and sustainable over a long term, if you obtain your perfect physique then you would just be left wanting more.
This style of training swaps your mindset.
Be happy with your current physique, enjoy the training you will do today and the physique will come but you'll gain much more on top of that.
Cheers Adam, you're great at selling these ideas, really appreciate these reminders!
Your philosophy is the best, I just have a hard time juggling all the styles when working a normal hours job + relationships
Thank you! You don’t have to train more - just swap out moves for moves from other disciplines. Instead of shoulder press + front raises it’s shoulder press + planche progressions or heavy bag or battle ropes :-)
@@TheBioneer I am honored you answered, thanks! So we focus on the 10 sets per week of the target muscles, but vary the training type? I can only get gym in 2x a week. The other days are for jogging, sprints, flexibility etc.
Agreed that nothing tops variety. My training is a TB strength workout, distance running, and judo
Edit to add that when the weather allows, I hike in the white mountains
Training karate training weightlifting training yoga and saunas just enjoy what works and keep being inspired by the bioneer
Clubs and maces are my absolute favorite for strength. I’ve been collecting them, my heaviest being 20/25 lbs (which is a lot heavier than it sounds if you’ve never done club/mace before). Other than that, lately mostly been doing rucking, calisthenics, punching bag, slack line… Got away from VR for a while when I got into archery and throwing knives/axes/spears, shooting a BB gun…but now I do both. In VR: Pistol Whip, Oh Shape, Thrill of the Fight, Audio Trip (cardio mode), Beat Saber (almost exclusively Fitbeat custom songs, ie lots of squats).
The lack of organization of the weights as you rack them around 18:35 is absolutely killing me!
I wont go so far as to do so many modalities but I will train all areas of fitness. I intend to make myself younger in the next few years. I am 42 and I intend to feel and move like I am in my twenties! I am a martial artist and at this phase of my life, although I still care about aesthetics Its more important for me to move well.
Hello, Bioneer.
I have no idea if this comment will get lost, but it's okay. It's probably too long of a comment, anyway😅
I'll still write it, though.
I've been playing a lot of Zelda: tears of the Kingdom. Love it. I THINK you've already done a Link video, but i can't remember for certain.
In the game, Link hang glides, runs, rockclimbs, picks up heavy objects, etc.
I'd love your opinion on a training program based off of the last two zelda games.
My idea would be something like: Monday and friday would lean towards strength (rock wall/ pull ups, clean & press, loaded carry, push ups, club bell and gama mace, etc)
Wednesday would lean a bit towards endurance/ explosiveness (sand bag or kettlebell clean & throws, atlas carries, over the shoulder clean & carries, box jumps, clubbell and mace again).
Tuesday, Thursday, Saturday, cardio; jog, sprint, swim, throwing aim practice. Maybe no sprints on Saturday.
Sunday rest.
Maybe various puzzles each day, or every other day, for some brain training?
I'd love your take on it, since Link seens like the poster child for all around athleticism and brain training.
Or maybe no one will make it this far in the comment. 😁
I'm a calisthenics/running/kettlebell/hiking/rock climbing practitioner myself. I love your approach and never really put much thought into the types of "training" I do cause they're my hobbies! Running can suck it though cause it's really not fun unless I'm running down a mountain lol.
we need a jiu-jitsu fitness video soon
Look up Steve Cotter
I’ve been sorta applying this methodology for awhile now. I used to chase muscle and strength in my early and mid 20’s. Now I’m all about GPP and all around fitness. Ever since my retirement from your typical commercial gym and barbells, I do most of my workouts at home. Strongman and handled fitness sandbag training, bodyweight, crawling/mobility, occasional cardio and MMA training. I feel the best I’ve ever been, am well pleased with my body and don’t have sore stiff joints like I used to!
Not as diverse as yours but I never forgot the training of a Russian Olympian Pavel had in the back of his original RKC book.
Mon-heavy kb press
Heavy kb snatch
Light jerks
Dips
2 about exercises
40 min cross country run
Tue-heavy bench
Heavy deadlift
Light kb press
Light kb snatch
Rope climbing
20 minutes basket ball
Wed Light cardio
Thu Heavy kb jerks
Heavy kb power cleans
Light bench
Light deadlift
2 ab exercises.
20 minutes soccer
Fri Heavy squats
Good mornings
Dips
Rope climbing
5x100 meter sprints
5x50 meter sprints.
And all I can think is where are the curls? Kidding if course. It was the first program where I realized I could do more.
So very true.
Preach brother! Unless you are a competitive athlete, your training should be comprehensive and enjoyable.
Right now I do hour and half or 2 of
Sunday over coming isometrics, fingers and toes
Monday Strongman training
Tuesday Spine strength training
Wednesday Grip, hand, forearms, calves, feet
Thursday core, static holds, calisthenics
Friday Chest and back
Saturday Legs twice
My upper body training is all calisthenics and gymnastics (high bar, rings, P-bars, floor, etc). My lower body training is all running (Nordics, pistols, sprinting, vertical jump, rucking, etc). These two goals require so much supplementary training that they effectively force me to do an ideal balance of all the training that yields the greatest benefits to the human body. Joint prep, scap strength, mobility, V-sits, dragon flags, pistol squats, Nordics, ATG RFESS, RDLs, false grip ring training and handstands... MMA aerobic groups for cardio, sauna for recovery... now that I can actually sprint, run with weight and jog for distance as well, it's like my body is unbreakable. I've done all the hacks and I run rings around people half my age. I look better than ever and I fear no man. And I kinda never really stop training, either - I sprint up EVERY staircase, I jog wherever I go, I hit pistol squats and L-sits and handstands when I'm bored and waiting.
And it makes sense that these two training styles yield the best results as well, they yield tremendous health benefits and feel extremely good to train. All apes are built for swinging from trees, that's what our entire upper bodies are made for. Humans are distinct because of our bipedal locomotion (endurance running as well as sprinting) and fine motor skills (melee weapons, tools and ranged projectiles). So if you can run distance/sprint/ruck, hit gymnastics skills and parkour through the environment, with some MMA and the kobudo weapons set... you've essentially covered every intended purpose of the human body which evolved over millennia. Your body wants to do these things, it doesn't function optimally without them and you enjoy them so much, it's almost silly not to. You also can't train gymnastics and athletics without including some free weights, HIIT, etc, so the goal of advanced calisthenics with short/long running will sprinkle in enough of everything else. And furthermore, it translates extremely well to every single other sport as well, from combat sports to ball sports and everything between.
I think Jack LaLanne would be proud to see that there are some people like you still in the fitness scene.
For me jump rope is the best bang for bucks exercises of all time 👍🏻
It would be interesting to see your thoughts on tactical barbell
Love the thumbnail
What's your workout split as well the exercises you do ? I would love to see you make a separated video fully focused on this topic.
Plus yoga plus animal movements plus martial arts. What else have I seen you do plus parkour you do it all man I'm looking for a simple schedule