Cross-Body Kettlebell Swings: Unlock the Rotational EDGE The Bioneer 2026-09-28 | Cross-Body Kettlebell Swings: Unlock the Rotational EDGE
Hollow Body - The Most IMPORTANT Ab Exercise Youre Not Doing! (Feat. Grant Stevens) The Bioneer 2023-01-18 | Start building your ideal daily routine! The first 100 people who click on the link will get 25% OFF on Fabulous Premium: thefab.co/thebioneer4See Grant's channel: youtube.com/grantstevensmaIn this video, Grant demonstrates how to perform the hollow body hold. This is a method for training the core that comes from gymnastic strength training.The hollow body is perfect for building a huge amount of strength and stability in the core, by engaging both the transverse abdominis and rectus abdominis. The hollow body position creates a rock-solid foundation, from which many other moves and abilities can be built.Moves like the planche, handstand, or dragon flag. It's also a great position to use when sparring, shadow boxing, or hitting the heavy bag. Take a look at a fighter and you'll see that slightly-crunched posture!The hollow body position can also protect against injury. As a static hold, you'll be using your core just as you do while walking around; to maintain posture and support the back.But I'll let Grant explain the rest!Do you guys use this one?
Kratos Workout - Build BRUTAL Strength Like the God of War! The Bioneer 2023-01-15 | Go to squarespace.com/bioneer to get a free trial and 10% off your first purchase of a website or domain.Superfunctional Training 2.0: thebioneer.com/shop/sf2The Kratos workout: thebioneer.com/kratos-workoutCheck out Grant's channel: youtube.com/grantstevensmaIn this video, I return to the themed "character" videos with a Kratos workout!Kratos has the physique of a bodybuilder and the strength of a powerlifter/strongman. He exerts this power in an extremely functional manner: wrestling monsters, pulling sleds, and launching his axe.As you guys know, I like to combine training modalities in unique ways. This way, we can build a routine to emulate pretty much any physique or skillset. My take on a Kratos workout, is to use a "powerbuilding" structure by combining heavy lifts with lighter, higher-rep work. But rather than using powerlifting and bodybuilding, we're going with a slightly more "functional" approach. Not to say that powerlifting isn't functional, of course! Simply, that we're using tools that are more commonly associated with functional training. Tools like kettlebells and Bulgarian bags... but also logs, rocks, and even cars.This Kratos workout is less like powerbuilding, then, and more like "strongman high intensity functional training." But that doesn't exactly roll off the tongue...Hope you enjoyed this God of War workout, gang! It was hotly requested. Who's next?
My New Training System for 2023 - And The IRON CLAD Rule The Bioneer 2023-01-13 | Start speaking a new language with Babbel 🎉 Get 60% off your subscription ➡️ Here: go.babbel.com/t?bsc=1200m60-youtube-thebioneer-jan-2023&btp=default&utm_term=generic_v1&utm_medium=paidsocial&utm_source=YouTube&utm_content=Influencer..thebioneer..USA..YouTubeMy new training system: thebioneer.com/training-system-2023SuperFunctional Training 2.0: thebioneer.com/product/sft2Hey gang! Hope you all had a great New Year! This year, I thought it would be cool to share a bit about my training goals and plans for the brand in 2023. It's also a good opportunity to recap on last year and review what went well and what could have gone better.2022 was a good year overall, but I definitely managed to identify some issues with my own performance. I also experienced a bit of burnout! This year, I'm setting some rules and intentions to ensure that doesn't happen - and to hopefully improve my results, overall. This video should provide a bit of a roadmap as to what you can expect from the channel going forward - and it's accountability for me when it comes to my training! At the same time, I hope some of the strategies I'm employing here might be useful for you guys in setting your own goals.And you'll also find my full training system - The Pool - which explains my training strategy for the last two months, and going forward. People have asked for "The Bioneer Workout"... so here it is!Enjoy gang! And let me know your goals for 2023!
Bodyweight Bodybuilding - Can You Build Muscle With Just Calisthenics? The Bioneer 2023-01-07 | The first 1,000 people to use the link will get a 1 month free trial of Skillshare: https://skl.sh/thebioneer01231 My training program: thebioneer.com/shop/sf2Can you build muscle with calisthenics? It's a common question that is hotly debated. The issue, here, being that bodyweight exercises are less effective at targeting precise muscle groups and are inherently limited in terms of the amount of resistance they can offer.It's true: you can't build a Ronnie Coleman physique with just bodyweight training. BUT bodybuilding isn't always about becoming a mass monster. And you can sculpt a very impressive physique with a surprising amount of precision and balance using just calisthenics.To build muscle with calisthenics, you should focus on metabolic build up and reaching failure. You should select the exercises that DO more-or-less focus on a select few muscles. You should choose safe, closed-chain movements, that aren't too skill-dependent. And you can incorporate techniques like drop sets and pre-fatigue for added benefits.Bodyweight bodybuilding has a lot of benefits. And the best way to build muscle with bodyweight is, of course, to combine that training with other modalities!Let me know your thoughts below!
Epic Cinematic Training at Dawn: Winter Workout Motivation The Bioneer 2022-12-28 | Be sure to check out Grant's channel, here: youtube.com/grantstevensmaAnd truly massive thanks to Zayde for generously letting us use his music in this one! Check out his stuff here: https://linktr.ee/zaydewolfIf you want to train using a wide range of different Grant put together an insanely awesome using the footage from our latest video, so we thought we'd share it here as a bit of winter training motivation!When it gets stupidly cold, it's easy to want to stay indoors and forget your training. But get out there and start moving and you'll warm up fast. And you'll feel like even more of a badass for it!
How to Create Your Own Hybrid Training Style The Bioneer 2022-12-22 | Get NordVPN for four months free with any two year subscription and 30-day risk free money back guarantee: nordvpn.com/thebioneerMy eBook and training program: thebioneer.com/product/sft2Everyone is different and so it makes sense that no two people should follow the exact same training regime. But more than simply writing your own training program - or adapting one you like - why not go even further and create your own training style?We see this in martial arts: of course Bruce Lee famously created his own style "Jeet Kune Do." The same thing can apply to any kind of training.Perhaps you like powerlifting but wish there was a bit more cardio and rotational strength.Maybe you like calisthenics but would like to add a bit more size with some bodybuilding-influence!Maybe you want to be a bodybuilder who can planche.Maybe you just hate squatting and would rather do something with kettlebells.With your own goals, tastes, and proportions, you will ultimately be best served by a training style totally unique to you. In this video, I discuss the best ways to go about creating your own hybrid training style by mixing and matching your favourite parts of other programs and modalities.
Make Yourself WANT to Train - Effective Gamification The Bioneer 2022-12-13 | Shop my favourite jump rope: http://crossrope.com/bioneer3Save 15% with promo code: BIONEER*AMP is currently only available on iOS. Coming to Android in January. My NEW book: geni.us/GvcbrMy Training Program: thebioneer.com/product/sft2Grant's channel: youtube.com/grantstevensmaGamification is the process of turning activities that might seem like chores, into enjoyable, game-like challenges. There are many ways to do this for your training but not all are made equal. The aim is to make sure the training *itself* is cognitively engaging and intrinsically motivating. Rather than setting external goals - even gamified ones - we want to make the training itself feel more like playing a game.The key to this, is learning. The brain is a learning machine and evolved to seek out novel stimuli. Rote movements in a single plane of motion, performed without variation, fail to offer this.Once you learn to use gamification the right way, you can make your training addictive. To the point that you actively seek out new opportunities to train. And when you do that, the gains shall come!
Resistance Training CHANGES the Body in Surprising Ways! The Bioneer 2022-12-08 | Go to squarespace.com/bioneer to get a free trial and 10% off your first purchase of a website or domain.Get SuperFunctional Training 2.0: thebioneer.com/product/sft2The full, written post: thebioneer.com/how-we-build-muscleIn this video, I take a deep dive into the science of building muscle. I've seen lots of videos on this topic but they usually only focus on a few key elements: muscle damage, metabolic stress, and mechanical tension.While these things are important, they don't provide the full picture. What about connective tissue hypertrophy? How about neural drive? What about muscle fibre types? Or angiogenesis?I also want to explore these concepts more deeply. For example: how does the body know to respond in this way? What does mechanical tension actually do to the body, to result in greater strength and more muscle?The science of building muscle is far more complicated than we give it credit for and there's actually an awful lot we don't know. That's not a bad thing! The mystery is what makes things fun and allows us to keep exploring and learning.That said, we now know enough about the science of muscle that we can start to devise a more optimal strategy. Knowledge is power. And understanding this stuff and seeing it all side-by-side can be illuminating. Researching this stuff has pointed me in the direction of my next major shift in programming. Hopefully, it gives you some inspiration, too.Is there anything I missed? (Yes!) Let me know down below! Thanks gang!
Freedom Through Fitness & Technology (Fitness Philosophy) The Bioneer 2022-11-30 | Get NordVPN for four months free with any two year subscription and 30-day risk free money back guarantee: nordvpn.com/thebioneerCheck out my eBook and training program: thebioneer.com/product/sft2Liam's videography: perceptionmedia.co.ukThis is a short training philosophy discussing the ways in which training can make you more free. Anyone who has ever been injured or unwell will know just how limiting and restricting a lack of health and fitness can be. That's why it's so important that we don't take our fitness for granted while we have it.By training, we give ourselves more options. We can run further, overcome obstacles, and express ourselves physically. Technology can also be liberating. By letting us create more, learn more, and share more, we once again expand our options. Often, we treat technology as only a tool for productivity, which ultimately makes it restrictive. In this way, it runs counter to our fitness and physical freedom.But it doesn't have to be that way! Technology can even help you to remove yourself from an office environment: to explore and move *more*.Hope you enjoy this little ramble! In what ways do you think fitness and technology enhance your freedom?
KneesOverToesGuy x Bioneer: Goals, Tendon Training, Strengthening Joints, & More! The Bioneer 2022-11-25 | Check out Ben's coaching program that has created thousands of success stories, here: atgonlinecoaching.comThe KneesOverToesGuy YouTube channel: youtube.com/@TheKneesovertoesguyMy ebook and training program (BIG Black Friday sale!): thebioneer.com/product/sft2TIMESTAMPS:------------------------03:16 Tips for content creators08:27 Being a better coach (being a product of the product)10:59 Current goals16:51 Generalists vs specialists21:51 Applying the ATG system to different goals24:54 Extreme ROMs27:50 "The Secret" (There is no secret)31:24 Short-range and long-range movements38:37 "Outer range movements"40:35 Frequency and volume47:30 The problems with studies49:35 Seated good mornings52:05 Research and studies part 257:38 Signing offHuge thank you to Ben Patrick, AKA KneesOverToesGuy, for this one! Ben is undoubtedly one of the most exciting names in fitness, right now, and I'm a huge fan. It was an honour to be able to chat with him and share a bit of his knowledge with you guys!In this video we discuss the ATG system. How it can repair not only knees, but any joint in the body. The key is to combine "short range" and "long range" movements, as well as to address the joint at every angle AND every position. KneesOverToesGuy shares some specific progressions you can use for strengthening the knees, in particular.But we chatted about a lot more, too! Ben shared his tips for training consistently while being a "fitness influencer" (stuff I really needed to hear!). He also talked about his own goals going forward, which might surprise you!There are plenty more gems of wisdom in here, too. So, enjoy! Let me know if you'd enjoy more content like this. Also: have you tried Ben's system? How has it helped you?
The Ultimate Guide to Tendon Training (With KneesOverToesGuy!) The Bioneer 2022-11-24 | Check out Ben's coaching program that has created thousands of success stories, here: atgonlinecoaching.comThe KneesOverToesGuy YouTube channel: youtube.com/@TheKneesovertoesguyMy eBook and training program: thebioneer.com/product/sft2Tendon training is crucial for longevity, pain-free movement, and superior athletic performance. While all weight training/calisthenics will train the tendons to some degree, general training falls short of optimally developing them for maximum performance.Combine the limited moves we often use in the gym with our inactive lifestyles, and tendon problems are common. Tendon training can reverse this and may help to build "freak athletes."So, how do you go about strengthening the tendons?There are a few options. Because tendons can withstand greater force than can muscle, using heavy partials and other strategies to significantly overload a movement can be effective.More efficient, though, is to put the muscle into a stretched position. Ben Patrick AKA KneesOverToesGuy has done more than anyone else to promote tendon training and is especially known for building bulletproof knees. Ben uses a combination of short-range movements and long-range movements as part of his ATG system to systematically strengthen the tendons before taking them through a full range of motion.HUGE thank you to Ben for appearing in this video! Stay tuned for the full chat, coming soon. And thanks, as well, to Paul Clutterbuck for hosting me and demonstrating several of the moves.Enjoy the video guys! And let me know if I missed anything in the comments down below. Do you guys train tendons? What are your top tips?Paul's gym, 1st4Fitness: https://1st4.fitness/Anytime Fitness, Bicester: anytimefitness.co.uk
Mastering The One Arm Push Up: Beginner to Advanced The Bioneer 2022-11-14 | Get 30% off your first box, plus a FREE gift, when you give Tiege Hanley a try at http://tiege.com/bioneerarmMy eBook and training program: thebioneer.com/product/sft2The one arm push up is a great calisthenics skill to unlock and one that many people want to learn. However, it is also much more than that. The one arm push provides a way to significantly increase the difficulty of a regular push up. This lets you turn your body into a walking gym - getting the perfect stimulus for building muscle in the pcs, shoulders, and triceps, wherever you are.Better yet, the one arm push up builds insane anti-rotational strength in the core. This is critical for athletes and important for all functional movement.To get the very most from the one arm push up, though, it's important to perform the movement correctly. It's common to see a number of mistakes with this movement.In this video, I'll explain why the one arm push up is so useful, how to perform the exercise correctly, and how to learn it in the first place. I'll also share a bunch of progressions for those looking to make the movement easier OR more difficult.
Simple Effective Strategies for Losing Weight & Getting Leaner The Bioneer 2022-11-11 | Shop my favourite jump rope: http://crossrope.com/bioneer2Save 15% with promo code: BIONEERMy ebook and training program: thebioneer.com/product/sft2Grant's channel: youtube.com/c/grantstevensmaLosing weight, changing your body composition, and getting lean are challenging for many people. This is despite the fact that losing weight *sounds* like it should be extremely easy.After all, if you're burning more calories than you're consuming, then you'll lose weight, right? And that's where the BMR and AMR calculations come in handy.There are two major problems with this though. The first is that these calculations are not particularly accurate and leave out a lot of important information. In particular: they don't consider hormones and individual differences (beyond weight, height, age, and sex).The second is that counting calories is boring for many people.I've found a few strategies to overcome these challenges - to help adjust the metabolic rate and activity levels, and to streamline the process of reducing calories. In particular: by doing something specific twice a day, for ten minutes each. You'll need to watch the video to find out what, though ;-)Let me know what you guys think in the comments below! Are you on a diet? What's your approach to losing weight and getting lean?Oh, and if you're currently hovering at 15% bodyfat or less, I would say don't worry too much about weight loss! Having abs is not the same as being fit/healthy. It won't improve your performance, and it's not worth it for a lot of people. Of course, if getting ripped is a big goal for you, you do you! Just don't feel pressured. I'm not exactly shredded lol!
Feeling Burned Out is Normal, Sometimes The Bioneer 2022-11-05 | Go to squarespace.com/bioneer to get a free trial and 10% off your first purchase of a website or domain. DNA analysis at Self Decode: thebioneer.com/product/dna-analysis-self-decodeMy training program, SuperFunctional 2.0: thebioneer.com/product/sft2People seem to like it when YouTubers get all vulnerable and honest, so I thought I'd give it a go!In this video, I'm talking about burn out. I've been feeling a bit lately, owing largely to my son waking up every night at 3am; though there is some other stuff going on, too. I'm also injured.This is also a learning opporunity, though. How does burnout happen? Why is it especially prevalent among those that regularly go to the gym? What can we do to prevent it and/or recover quickly?I share my own experiences, as well as what I'm doing to overcome burnout. And I talk a bit about neurochemistry, because it wouldn't be The Bioneer, otherwise. Ultimately, I find that energy tends to come in cycles. You have seasons of high output and periods where you need to take it easy. It's usually not a big deal, as long as you're sensible and you look after yourself.Have you guys experienced burnout? How do you deal with it?
Muscle Control: The Lost Secret to Old-Time Strength? The Bioneer 2022-11-01 | Start building your ideal daily routine! The first 100 people who click on the link will get 25% OFF on Fabulous Premium - thefab.co/thebioneer3 My ebook and training program: thebioneer.com/product/sft2The full post: thebioneer.com/muscle-controlMuscle control, or the Maxalding system, teaches the user the ability to consciously manipulate muscle. This can be used for elaborate displays of flexing that look almost superhuman. However, it can also be used to increase the power and efficiency of the muscles.You use muscle control any time you cause your pecs to dance, or flex your bicep. Bodybuilders use the "mind muscle connection" when they target specific muscle groups during an exercise. And any advanced movement will require a certain amount of specific muscle control and proprioception.But, with practice, you can increase the connectivity and thereby, potentially, tap into a greater proportion of your own strength. Being able to completely relax muscles, for example, can reduce resistance presented by antagonist muscles that could otherwise slow you down. Likewise, just as you can strengthen a connection with a muscle to flex it, you can also increase the proportion of motor units you're able to engage during a given movement.This is a highly theoretical video exploring everything from Maxick and Maxlading, to qi gong, to neuroscience. There are no concrete conclusions, only some interesting questions and a few tricks you can try to increase your own control.Enjoy!
The Most Important Part of ANY Gym The Bioneer 2022-10-21 | What's the most important feature of any gym? It's not the squat rack or the kettlebells...To me, the most important feature of ANY gym or training space is *open space*If you aren't moving your body in a big, free, way, are you really utilizing your body to its fullest?Look for a gym with lots of space. USE that space. And make sure you have some room in your home (if possible) to crawl, roll, and just move!
Resistance Machines for Huge 1RMS and Dropsets! The Bioneer 2022-10-20 | The first 100 people to download Endel by clicking the link below will get a free week of audio experiences!app.adjust.com/b8wxub6?campaign=thebioneer_october2022&adgroup=youtubeMy ebook and training program: thebioneer.com/product/sft2Resistance machines are often looked down on as tools that don't provide "functional" benefit. Resistance machines take you through a defined range of motion, they completely isolate the target muscles and don't require any core stability, and they completely alter the strength curve.In other words: lifting weights on a machine is far removed from lifting weights in the "real world."While this is true, this shouldn't put you off using them entirely. In fact, applied correctly, resistance machines can be extremely powerful tools.Of course, resistance machines are perfect for training through injury. They're great for beginners. And they're ideal for the elderly or those with balance issues.But moreover, their safe nature means they can be used to perform huge one rep maximum lifts without significant risk. They can also be used for overcoming isometrics. Or - my favourite - for insane dropsets!Will this carry over to bigger lifts? I believe so, and I make a case for it in this video. What do you guys think?Enjoy!
Kettlebell Training and Powerlifting = The Perfect Combo The Bioneer 2022-10-13 | Go to Squarespace.com for a free trial, and when you’re ready to launch, go to http://www.squarespace.com/bioneer to save 10% off your first purchase of a website or domain.My ebook and training program: thebioneer.com/product/sft2A big thank you to Anytime Fitness in Bicester for letting me film on their premises!---Powerlifting and kettlebell training are a perfect combination that complement each other in a number of impressive ways. If you're looking for a way to make your training more comprehensive, then adding a second training modality onto what you're already doing is a really simple way to achieve that.In the case of powerlifting with kettlebell training, you'll now not only be getting the incredible max strength and bone density, you'll ALSO be adding a whole lot of rotational strength, work capacity, and mobility. Kettlebells and powerlifting also offer some of the same benefits as each other: such as grip strength and core strength. In short, they are a match made in heaven. But what do you guys think? Do powerlifting and kettlebell training go together perfectly? What other killer combinations can you think of?
If You Go to the Gym, You Will Get Hurt (Probably) The Bioneer 2022-10-12 | If you regularly go to the gym, there's a good chance you'll eventually get injured.While that might sound very pessimistic, it shouldn't do! While we want to take every precaution we can to avoid injury, it's also true that ANY physically demanding activity, performed regularly, comes with inherent risk. If you lift heavy weights or jump off things regularly, it's highly likely something will eventually go wrong.What's key, is the way we think about this. Injury doesn't make you a bad athlete, or a failure. Learn from it and don't let it become a part of your identity! Don't beat yourself up, and don't pretend it never happened!By the way, I know that all this training is not a good example of "taking every precaution" or "not doing anything silly." I DO train in some pretty out-there ways sometimes, because it's fun and it's kind of my job. I thought this was a good opportunity to share a few outtakes... Enjoy!
Will Getting Too Muscular Make You Slow, Stiff, and Easily Injured? The Bioneer 2022-10-08 | Check NordVPN exclusive deal. Get 4 months free on 2 years subscription here : nordvpn.com/thebioneer . It's risk-free with a 30-day money back guarantee!My training program: thebioneer.com/product/sft2In this video, I'm asking the question: "can you be too strong?"Can you be strong and still be fast?Can being strong make you more likely to hurt yourself?Does being strong automatically mean you have no cardio?I argue that you can be "too strong," but only if you have failed to build strong foundations and support for that strength. In other words: you need to train specifically to ensure your body can support the strength you've built, and you need to take extra care in the way you move and maintain balance.What do you think?
Whats the BEST Weight to Train With? (For Intermediate to Experienced) The Bioneer 2022-10-04 | Assuming you're not an absolute beginner, what is the best amount of weight to train with?Imagining that you can only pick one...Here, I argue the answer should be 25-30% of bodyweight. This weight is perfect for building athleticism and explosiveness. Higher than this actually slows the movement down too much!It's also a challenging amount for a number of isolation movements AND great for building metabolic stress on more compound lifts that aren't so explosive.What do you think is the best weight to train with?
We Dont Need Transhumanism - We Need Maxhumanism! The Bioneer 2022-09-30 | Start building your ideal daily routine! The first 100 people who click on the link will get 25% OFF on Fabulous Premium: thefab.co/thebioneer2My training program: thebioneer.com/product/sft2In this video, I discuss the promise of Transhumanism and its shortcomings. Specifically, I believe that we're much further away from things like augmented limbs and brain chips than is often portrayed. The body is unfathomably complex and we're miles from being able to improve on it in a meaningful way. (I'm not talking about medical prosthetics, which are amazing.) Why would we opt in to a replacement arm if it lost huge amounts of dexterity and sensation? And I'm calling it: Neuralink will not work!Where does that leave us? I'm suggesting the word "Maxhumanism" to describe an alternative. Maxhumanism is about leveraging technology and the Amazing plasticity of the human body to tap into uncharted terrioties of human performance. I'm not talking about self-help and fitness! I'm talking about rewiring the brain to accomplish more. Finding ways to better tap into the latent potential of our nervous system. This is not practical advice! Just a fun thought experiment. I think the human body is the final frontier, and there's much more to discover! I hope you enjoy this one guys. It's a bit different from my usual stuff. Basically a descent into madness/my psyche. I got a little carried away with the animations but it was a good opportunity to hone my Unity skills. Enjoy!
HYBRID Exercises: Combining Multiple Moves Gives You FAR More Benefits The Bioneer 2022-09-27 | The first 1,000 people to use the link will get a 1 month free trial of Skillshare https://skl.sh/thebioneer09221 My ebook and training program: thebioneer.com/product/sft2In this video, I discuss the huge benefits of training with hybrid exercises. The term "hybrid exercise" can be applied to any movement that combines two or three different exercises into a single movement.Great examples of hybrid exercises include: burpees, muscle ups, man-makers, devil press...In this video, I talk about these movements and a bunch more. I also explain what makes this such an effective way to train, and how flows and "vector sets" also fit into the mix.Training shouldn't be dull and repetitive. It should be dynamic and cognitively stimulating. This is one way to achieve that - and you can STILL train your muscle too.You could say it's "complexercise."Sorry.What are some of your favourite hybrid exercises? Let me know in the comments and thanks for watching!
Stuck In a Training Rut? Learn Something New The Bioneer 2022-09-22 | Check NordVPN exclusive deal. Get 4 months free on 2 years subscription here : nordvpn.com/thebioneer . It's risk-free with a 30-day money back guarantee!My training program: thebioneer.com/product/sft2Liam's videography: perceptionmedia.co.ukCheck Grant's tutorial: youtu.be/XaLXpMI8ersThis short video essay discusses my opinion that good training should mean constantly learning new moves and exercises.Don't just pick four exercises and focus on adding more and more weight to those movements. Real life demands a nearly unlimitted number of movements, skills, and reactions: the more we learn, the better we will be able to cope with those demands.But more to the point, it is the very act of learning that is most valuable. Learning new movements puts you in a more plastic state. It forces you to pay attention to different parts of your body. It helps you to push through plateaus, by hitting the body with something new. You'll find new areas where you're weak, and then work on those weaknesses to become a more complete athlete.
Movement IQ - Learning More Movements to Develop Photographic Reflexes The Bioneer 2022-09-16 | Get 30% off your first box, plus a FREE gift, when you give Tiege Hanley a try at http://tiege.com/bioneertaskmasterMy training program: thebioneer.com/product/sft2Check Grant's tutorial: youtu.be/XaLXpMI8ersLiam's videography: perceptionmedia.co.ukBiomind app: thebioneer.com/product/biomindIn this video, I discuss the possibility of developing "photographic reflexes" like Taskmaster. In the comics, Taskmaster can watch any movement and instantly learn it perfectly.Unfortunately, there is no such thing as real photographic reflexes. But we CAN train to be more like Taskmaster, by developing our ability to learn new skills and techniques rapidly.There are several factors to consider here. For example, we need to develop muscle control and strength throughout the body. That means increasing our "movement IQ" and we can do this by constantly challenging ourselves with new moves, techniques, and activities. I discuss this and much more in this video. Meanwhile, Liam and I will also be learning the Tornado kick from Grant. That way, we can examine these principles of learning in practice.The aim is to learn the tornado kick, as well as to become better at learning *in general*. To train like Taskmaster!
Athletic Calisthenics = The Perfect Combo? The Bioneer 2022-09-09 | My training program, SuperFunctional 2.0: thebioneer.com/product/sft2Massive 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!
Boost Your Brains Processing POWER - Working Memory Training The Bioneer 2022-08-31 | The first 100 people to download Endel by clicking the link below will get a free week of audio experiences!app.adjust.com/b8wxub6?campaign=thebioneer_august&adgroup=youtubeMy eBook and Training Program: thebioneer.com/course/sf2The free app! If you want to download for free, don't choose the PayPal option: thebioneer.com/product/biomindThe full post with all studies/references: thebioneer.com/working-memoryIn this post, I explore the importance of working memory and how we can train it. Working memory is far more than a store we use when remembering numbers. Rather, it is the mental workspace we use for visualization, mentally manipulating objects, and even organizing the movement of our body in space.In fact, working memory may even be responsible for our very conscious experience of the world: by allowing us to stitch together the snapshots we take of the world around us and filling in the gaps with schemas, memories, and assumptions.If we could increase our working memory, we could experience a richer sensation of the world around us. Be wittier in conversation. Be better at problem solving. Move more gracefully. Seemingly slow time around us.Common methods for training working memory include dual n-back and chess. However, as we will see, these fall short of emulating the richness of this mental capacity. In this post, I explore the mechanisms of working memory in depth and recommend alternative strategies: including a free app you can download from the link above.Enjoy and bye for now!
The LaLanne Push Up is AWESOME The Bioneer 2022-08-24 | Huge thanks to Vincero for sponsoring this video. Click the link below or go to vincerocollective.com/bioneer for up to 30% off your entire order! My training program: thebioneer.com/product/sft2In this video, I break down one of the coolest moves I know of: the LaLanne Push Up. The LaLanne Push Up is a seemingly gravity-defying push up that actually trains the core more than the pecs. While it's certainly a neat party trick, the LaLanne Push Up is also a great move to have in your arsenal. This trains the core in a powerful way akin to a Dragon Flag or similar. Moreover, it also hits the lats, the shoulders, and even the fingers! That's because this is also a finger push up!And it doesn't hurt that the movement was made famous by the incredibly awesome Jack LaLanne. Truly an icon of fitness!
Training for Longevity: Youre Never Too Old To Be Batman! The Bioneer 2022-08-16 | The first 1,000 people to use the link will get a 1 month free trial of Skillshare: https://skl.sh/thebioneer08221Thank you to Paul Clutterbuck from 1st4fitness for letting us film in his gym. Check them out here: https://www.1st4.fitness/contact-usAnd huge thanks, too, to Liam for filming this one. Check out his production company, Perception Media, at: perceptionmedia.co.ukFull post: thebioneer.com/age-like-batmanI'm not affiliated with ATG - just a big fan! But Paul has gone through their coaching certification program, so he was able to demonstrate the pull down for us here. Liam also had great results from Knee Ability Zero. For anyone with joint complaints, I highly, highly recommend checking them out: atgonlinecoaching.comMy eBook and training program: thebioneer.com/product/sft2***It's common to be a little fatalistic when discussing the effect of aging on training. We tend to accept that getting older will mean loss of muscle mass, weight gain, increased injury risk, chronic pain, and fatigue.While there is some truth to this, it isn't an unavoidable fate. We CAN impact the way our bodies age, and training for longevity is one of the best ways to do this.In this video, I ask: how would Batman need to train if he wanted to keep fighting crime into his 50s? And how can WE train for longevity?Watch the video for the full discussion but a few pointers include:* Weight train* Train the tendons with short and long range movements (ala ATG)* Use HIIT* Move often and in a variety of ways* Keep learningLet me know your best tips in the comments below!
The JOY of Training (A Training Philosophy) The Bioneer 2022-08-13 | Thanks again to Harry’s! US viewers click here: harrys.com/bioneerUS to redeem your Trial Set for just $3! UK viewers click here: harrys.com/bioneerUK and receive your set for £3.95. Let me know what colour razor handle you got in the comments below!My training program: thebioneer.com/product/sft2And thanks again too Anytime Fitness in Bicester for letting me film there! People tend to get very prickly and defensive when talking about training. This is something we're all supposed to take deadly seriously. And anything less than total 100% commitment to a program, is frowned upon.To me, this just kills my buzz. I think training should be about expressing yourself, moving your body, cutting loose, and generally having fun. With so many people treating training literally like medicine, it's easy to forget that it actually should be really enjoyable. In this video, I explain why I think more people should simply lean into the JOY of training. And I express exactly what training means to me.I'd love to hear what training means to you down below. And thanks for watching!
TOP Metabolic Conditioning Workouts (Metcon) The Bioneer 2022-08-04 | Shop my favourite jump rope: http://crossrope.com/bioneerSave 15% with promo code: BIONEERMy eBook and training program: thebioneer.com/product/sft2A massive thanks to Anytime Fitness Bicester for letting me film on their premises!Metabolic conditioning is a form of cardio that utilizes intense bouts of exercises at high intensity, usually with added resistance and short rest periods.This makes metabolic conditioning perfect for burning calories while simultaneously sparing (and even building) muscle. Metcon can improve your cardiovascular health, encourage weightloss, increase work capacity and strength endurance, and generally turn you into a better athlete and mover. Because endurance is, arguably, more often a limiting factor than is strength!I particularly enjoy structuring my workouts like a giant gradient. I start with lower-rep moves that are more strength or skill-based, and then progress to higher rep rangers. Ultimately, I often finish with metabolic conditioning. Better yet, if you choose the right move to target the same muscles you've just been working, you'll pool them with blood and metabolites to encourage further growth. Do a heavy shoulder workout then follow up with a metcon circuit of heavy bag and battle ropes: it's a real killer pump!In this video, I discuss some of my very top picks for the best metabolic conditioning protocols. I'd love to know your favourites in the comments down below.Thanks all!
Fitness & Productivity for Parents - Why Most YouTube Doesnt Get It! The Bioneer 2022-07-30 | Sponsored by Blinkist: Use my special link to get your 7 day free trial with Blinkist and get 25% off a premium membership: blinkist.com/thebioneerMy eBook and Training Program: thebioneer.com/course/sf2Thanks to Anytime Fitness Bicester for letting me film on their premises! YouTube fitness and productivity content is generally NOT aimed at parents. While there is fitness for parents doesn't have any special requirements, there are certain tips and assumptions that simply don't apply to us.For example: how often have you been told that you absolutely MUST get 8 hours of sleep? And, as a parent, how likely is it that you're going to be able to do that?Diet advice is often inapplicable (unless you want to make three versions of every meal). And goals often just don't align with those of parents.In this video, I break down some more ways in which typical fitness/self-improvement advice just doesn't apply to parents. I also discuss what fitness for parents means, and how we can still be productive.Finally, I want to explore whether or not we SHOULD have children - especially before the age of 30 - if we want to maximize our potential. The full post with more points, over at my blog: thebioneer.com/fitness-for-parentsCaptain Sinbad's awesome video that I mentioned: youtu.be/AD2TjYAd44cThe article debunking some of Matthew Walker's points, which was actually first shared with me by Andrew Tracey: guzey.com/books/why-we-sleep
Kettlebell Swings for Massive Power: The What The Hell Effect! The Bioneer 2022-07-22 | Go to squarespace.com/bioneer to get a free trial and 10% off your first purchase of a website or domain. My training program, SuperFunctional 2.0: thebioneer.com/product/sft2The kettlebell swing would be one of the most underrated exercises... were it not so *highly* rated by literally everyone.So powerful is the kettlebell swing that some have coined the "what the hell effect" to describe its seemingly magical properties.The kettlebell swing is an extremely effective tool for strenghtening the glutes and increasing glute activation. It can improve jump height and running speed, and it teaches the hip-hinge movement. There are actually a few different versions of the kettlebell swing, too, with each one having slightly different benefits. For example: the kettlebell sport swing utilizes more of a "pendulum" movement that aims to be efficient at moving the weight for high, high rep ranges. This is very well suited to calorie burning and metabolic conditioning (things the kettlebell swing is brililant at). The hard style kettlebell swing, meanwhile, focusses much more on the hip hinge and emphasizes a contrast between relaxing the body and exploding to create tension and power. This is the technique that can translate to greater athletic performance. Let me know what you think of the kettlebell swing down below! Anything I missed?Thanks gang!
Creating Your Perfect Build: Training Is Like An RPG The Bioneer 2022-07-15 | 🌏 Get Exclusive NordVPN deal here ➼ nordvpn.com/thebioneer It's risk-free with Nord's 30-day money-back guarantee! ✌My training program, SuperFunctional 2.0: thebioneer.com/product/sft2Paul who makes amazing 3D prints: paul@1st4.fitnessGuess who got a new greenscreen!In this video, I explain how you can approach your training as though you were playing an RPG video game.When playing a game, we typically sit down and choose our starting stats. We decide how fast we want to be, how strong, how intelligent... then we distribute our experience points accordingly. From then on, we'll carry on building our perfect character by making choices throughout the game.This is what we do when we train: we decide what we want to become and then we select our training on that basis. At least, that's how we SHOULD be training.This approach provides a number of additional insights to get more from our training. I share them all in this post!
The Amazing Benefits of the Single-Leg RDL The Bioneer 2022-07-08 | Start speaking a new language in 3 weeks with Babbel. Get up to 65% OFF your subscription HERE: go.babbel.com/t?bsc=1200m65-youtube-thebioneer-july-2022&btp=default&utm_term=generic_v1&utm_medium=paidsocial&utm_source=YouTube&utm_content=Influencer..The%20Bioneer..USA..YouTubeMy ebook and training program: thebioneer.com/product/sft2The single-leg RDL (romanian deadlift) is essentially a single-leg deadlift performed with mostly straight legs. This one exercise is an incredibly useful tool for functional training. Not only will this allow you to strengthen the hips and keep them square and stable for running, jumping, and kicking; it will also train your balance, your hamstrings, your glutes, and even your spine. All in a single movement that can be performed anywhere!I've been adding the single-leg romanian deadlift to my own training and it's helping me feel more stable and even in my squats, while also taking unwanted pressure of my knees. Don't sniff at this move! Give it a good go and see how your hamstrings and hips feel the next day. Let me know what you think and thanks for watching!
A Defense of Functional Training (Response Video) The Bioneer 2022-07-01 | Go to squarespace.com/bioneer to get a free trial and 10% off your first purchase of a website or domain. The video that I'm responding to: youtu.be/kAVZsNLPNQ4Another one that I bring up: youtu.be/zfnvSasqybwAn excellent video discussing what is and isn't "functional training" that hits the nail on the head perfectly: youtu.be/yO_1xdVEAoUMy post, including some studies to back up some of my claims: thebioneer.com/a-defense-of-functional-trainingNo hard feelings toward Natural Hypertrophy! His video was measured and nuanced and well put-together. I welcome the discussion.That said...Despite having been around for a long time now, functional training still receives a lot of hate and misunderstanding. I have some theories as to why that might be, which I will get into in the video.Primarily, though, this video serves as a defense of functional training. This is partly in response to Natural Hypertrophy's video and partly to content from the likes of Starting Strength.Here, I hope to explain why functional training needs to exist, what it can offer, and what it actually *is*. Functional training can mean lots of different things to different people, but it primarily means "training for a function." This DOES change the way you approach your training and it is a useful term as I hope to demonstrate.Attacks against functional training often seem to focus on semantics and technicalities. Sure, everything is "functional." But every exercise can also offer some form of hypertrophy when practiced enough/with resistance. That doesn't undermine the usefulness of the term "bodybuilding."This turned into a bit of a rant but it's something important to me that I wanted to share. This is my take on the whole debate, as it stands right now.I wanted to make something like this for a while but Natural Hypertrophy's video served as a catalyst.
Try 100 Calf Raises EVERY Time You Brush Your Teeth (Plus Other Tricks!) The Bioneer 2022-06-23 | Go to squarespace.com/bioneer to get a free trial and 10% off your first purchase of a website or domain. Get SuperFunctional Training 2.0: thebioneer.com/product/sft2The full post: thebioneer.com/exercises-while-brushing-your-teethIn this video, I discuss provide examples of exercises that you could feasibly do while brushing your teeth. This is a bit of fun and I recognize it's something that a lot of people wouldn't actually want to do...But I'm trying to demonstrate a point: that being that incidental training throughout the day can be extremely powerful. If you brush your teeth for three minutes twice a day, that's 42 minutes per week! That's actually a lot of time.Do some deep squats during this time, and that's PLENTY of time to significantly improve mobility and movement quality. This is something I actually *do* use sometimes. And I've just integrated one of the other ideas into my routine, too. So, it's not *entirely* hypothetical.I'd love to know your ideas! What exercises would you suggest using in the bathroom?What other incidental moves do you use?2:26 Horse Stance4:00 Deep Squat4:40 Quasi-Isometric Squat5:17 Calf Raise6:39 Tibialis Raise07:13 Ambidextrous Brushing07:41 Grip TrainingApologies for the sound quality on this one! Filming in the bathroom seemed like a good idea at the time but in retrospect a VO would have worked better...
Combine Lifting Faster and Slower for AMAZING Results The Bioneer 2022-06-15 | Check NordVPN exclusive deal here: nordvpn.com/thebioneer Try it risk-free thanks to their 30-day money-back guarantee!My eBook and Video Course: thebioneer.com/product/sft2Tempo training means varying the speed of your lifts. For example, you might slow down the eccentric portion of your lift and explode through the concentric. Alternatively, you might perform the entire movement very slowly. Tempo training can also mean training very quickly, though it is less commonly thought of this way, seeing as most of us are already training quickly!There are countless benefits to using a slower tempo when training. This can increase time under tension and therefore increase hypertrophy - and it may even create a hypoxic environment within the muscle to further encourage growth. What I'm more interested in, though, is how tempo training can help to increase strength and performance. It can do this by combating "sticking points" and altering the strength curve. At the same time, it may help to focus training more squarely on the slow twitch muscle fiber. This, in itself, can have a number of interesting benefits.And I also have my own unique protocol that might just help with that...So, what do you guys think? Will you be experimenting with tempo training in future?
Challenging What You THINK You Know About the Role of Muscle: Tensegrity The Bioneer 2022-06-10 | Go to Squarespace.com for a free trial, and when you’re ready to launch, go to http://www.squarespace.com/bioneer to save 10% off your first purchase of a website or domain.My ebook, video course, and training program: thebioneer.com/product/sft2Tensegrity is a concept that completely changes the way we think about muscle, movement, and human performance. And while it won't directly change your training strategy in a big way, the impact can certainly be felt. A tensegrity structure is one that doesn't rely on the compressive forces of gravity in order to maintain its structure; instead it utilizes a number of different lines of tension that work in perfect balance.While we have been led to think of muscle primarily as operate levers and pulleys, we should instead think of it as providing varying levels of tension throughout the entire body to maintain our structure.And this has fascinating implications for the way we move and the way we should train.
The Amazing Benefits of the Hindu Squat (Baithak) The Bioneer 2022-06-02 | Get 30% off your first box, plus a FREE gift, when you give Tiege Hanley a try at http://tiege.com/bioneersquatMy eBook, video course, and training program: thebioneer.com/course/sf2The Hindu squat is a squat variation that involves squatting on the balls of your feet, rather than with your heels flat on the floor. This instantly places more emphasis on the quads, while also incorporating a balance component to the move.It does much more than that, though! The Hindu squat also utilizes a specific arm movement and a breathing pattern. Together, these provide additional benefits: from improved aerobic capacity, to better coordination when jumping and running.Check out my old video on the Hindu push up for more like this.What video would you guys like me to tackle next?
You Can Make Gains in One Hour Per WEEK - Or Ten Minutes a Day The Bioneer 2022-05-26 | Go to Squarespace.com for a free trial, and when you’re ready to launch, go to http://www.squarespace.com/bioneer to save 10% off your first purchase of a website or domain.My ebook, video course, and training program: thebioneer.com/product/sft2Too busy to train? Perhaps you're just being too ambitious with your training.In this video, I discuss the surprisingly tiny amount of exercise you can do and still get benefits. If you only have one hour a week to train, or maybe ten minutes a day, is that going to be enough to see any gains? Is there any point?What is the least you can train and still get results?My argument is that ANY amount of exercise is still worthwhile. There are a number of big reasons for this. For example: skill learning and mobility gains can CERTAINLY come with just an hour of training per week. And seeing as skill is a component of strength (on any formal lift, at least), this can translate to better performance in the gym.You can burn a surprising number of calories in just one week, too!Moreover, training also PREVENTS atrophy. And you can maintain your current muscle with a surprisingly small amount of work. So, even if it's just 10 minutes, there's always benefit in doing *something*. If you have ten minutes a day, or one hour a week, you are never too busy to train! What do you guys think?Thanks to Grant for his epic videography on this one - and amazing jump rope skills! Also to the Fat Zebra cafe in Bicester, and Anytime Fitness Bicester for allowing me to film on their sites. And, of course, Squarespace for sponsoring this video.
How Modern Shoes Harm Your Health and Performance The Bioneer 2022-05-20 | Javy makes a smooth, delicious coffee in no time. So, if you love coffee, go to: buy.javycoffee.com/bioneer and get 25% off your order using my code BIONEER. Thanks to Javy Coffee for sponsoring today’s video!My ebook and video course: thebioneer.com/product/sft2In this video, I discuss the significant advantages of training (and living) in minimal footwear AKA barefoot shoes!Far from being a fad, barefoot shoes simply take you back to a more natural stance. This has profound effects on the way you move and perform.A lower heal will mean your calves aren't in a constantly stretched position. A wider toe box will let your toes spread out and grip onto things, as they are supposed to.A softer sole lets you feel the ground beneath you, for superior proprioception. That's just scratching the surface! Check the video for much more.What do you guys think of barefoot shoes?
The Amazing Benefits of Jumping Rope - The Simple Way to Get Fit! The Bioneer 2022-05-11 | Go to Squarespace.com for a free trial, and when you’re ready to launch, go to http://www.squarespace.com/bioneer to save 10% off your first purchase of a website or domain.My ebook, video course, and training program: thebioneer.com/product/sft2100-up: youtu.be/7u1L7cHGAwsIn this post I'm discussing one of the simplest and easiest ways to get into better shape: skipping AKA jump rope.This isn't something I'm particularly good at, btw! But I've recently started skipping more and I've been loving it.See, skipping is one of the most convenient and efficient ways to burn calories, get the blood pumping, and boost your energy. You can do little ten minute stints of skipping wherever you are and that's going to add up, fast!But the great thing is that skipping does much more than just burning calories. Skipping can also: improve your sense of rhythm and timing, increase your ankle stiffness, train the brain, keep you lighter on your feet, and increase bone density. What really makes this so valuable, is that this is a way to get some *jumping* into your routine. Jumping is what I would consider a "fundamental human movement." We don't have much reason to jump outside of sports, anymore, so why not get yourself a jump rope?What do you guys think? Do you skip?And just how bad is my skipping??
You Can And SHOULD Train Every Day! The Bioneer 2022-05-04 | Check NordVPN exclusive deal here: nordvpn.com/thebioneer Try it risk-free thanks to their 30-day money-back guarantee!My eBook and Video Course: thebioneer.com/product/sft2In this video, I argue that you can and SHOULD "train" every single day.While I do believe in recovery and think it's crucial to take time off between max effort lifts, I also don't think that should mean being completely sedentary and not doing anything that could be considered exercise.Training can mean throwing a ball against a wall, practicing a skill, going for a walk, or playing team sports with friends. This can actually HELP with your recovery, and it will prevent many of the negative effects of being entirely static.Let me know what you think in the comments below. Do you think it's okay to train every day? Thanks gang!
9 Powerful Exercises to Increase Athleticism The Bioneer 2022-04-27 | Get 30% off your first box, plus a FREE gift, when you give Tiege Hanley a try at http://tiege.com/bioneerathleticismMy ebook and training program/video course: thebioneer.com/product/sft2This video lists some of the most powerful exercises for increasing athletic performance. If you want to run faster, jump higher, balance better, increase endurance, boost explosiveness, and get stronger... these moves will help you get there.This is one of the main goals of functional training, but it applies outside of pro athletes and sports teams!I think this kind of training can benefit more people. I believe everyone should aim to increase athleticism; so that they can be more competitive in sports, be more capable doing manual work, and feel more energetic and pain-free. I've seen my own jump height, in particular, increase significantly since adding some of these. There are loads I've left off though. One of my favourites absent from this list is the goblet jump squat. But I've raved about that a LOT in previous videos...I'd love to know your top exercises that increase athleticism down below.Enjoy and thanks for watching!People seem to like it when I add chapters to these lists, so here you go:00:41 Banded Lateral Walk01:14 Barbell Hip Thrust03:45 ATG Split Squat04:51 Bag Drag06:20 Sandbag Snatch07:18 Med Ball Slam07:58 Med Ball Rotational Throw08:37 Nordic Curl09:16 Single Leg Leg RDL
This Type of Meditation Creates Insight and Breakthroughs The Bioneer 2022-04-22 | If you need to increase your focus the first 100 people to download Endel at app.adjust.com/b8wxub6?campaign=thebioneer_april&adgroup=youtube will get a free week of audio experiences!***My video course and ebook: thebioneer.com/product/sft2The full post with links to studies: thebioneer.com/mind-wanderingWhen we imagine what it would be like to be a genius, we often imagine it changing our lives or even the world. We imagine cracking the secrets of the universe, starting highly successful businesses, writing incredible literary works...But the kind of brain training and meditation we do doesn't work on the skills that might get you there. "Regular" directive meditation is fantastic for increasing focus and even working memory, but being more focussed isn't going to create real change in your life.What we now think of as genius, actually has more to do with creative insight and breakthroughs. Likewise, it's coming up with solutions to problems and having creative ideas that can really change your life - or even the world.This is where "big idea meditation" comes in, or really any form of non-directive meditation or mind wandering. We have demonized mind wandering and daydreaming and we discourage people from having their "heads in the clouds." But I'm here to staunchly defend the importance of a little daydreaming...I actually believe it might be one of THE most important cognitive skills you can develop.***By the way guys, I've been trying to re-introduce the cognitive performance stuff to the channel. It was tanking badly compared to the other content, but a few vocal commenters have said they did enjoy it and wanted it back. And I wanted to create it!I figured it's my job to present that same information but in a way that's more engaging to more people. So, here's my first attempt. Hope you guys enjoy the style!
How to Train Like BATMAN for Peak Performance (2022 Edition) The Bioneer 2022-04-18 | My full video course and ebook: thebioneer.com/batman-training-2022Download the full "Prep Time" program here: It's finally here guys, the 2022 Batman Training Routine!This one is called "Prep Time" because, as we know, Batman can defeat anyone given the right prep time. This is your prep time. The oponent? Life... I guess?The aim: to create a cross-modal training program that would serve Bruce Wayne as The Batman. That means athleticism, endurance, focus, power, strength, agility, and more. To do this, I turned to some of the most skilled and knowledgeable people I know and compiled a list of their best moves.I also drew on my own "ATNSP Hierarchy." This system surfaces exercises that provide specific results. In this case: movements that provide a huge range of different benefits for maximum "bang for your buck." I also looked for moves that could serve "missing attributes," aspects of performance that go overlooked and that can provide huge benefits, if trained. This video was by far my most ambitious yet. Multiple locations, guest appearances, cameos, fight choreography, an animataed CGI outro... I'm sorry it took ages to get here, but I hope the wait was worth it!A huge thank you to everyone who took part. Here's where to find more from them!GRANT STEVENSYouTube: youtube.com/grantstevensmaInstagram: instagram.com/grantstevensmaLIAM ELLISYouTube: youtube.com/c/LiamEllisInstagram: instagram.com/parkourjourneysClimb Up Program: parkourjourneys.com/black-ice-collectionJC SANTANAYouTube: youtube.com/c/JCSantanaInstagram: instagram.com/jcsantanaihpInstitute of Human Performance: youtube.com/c/IHPFitJAXBLADEYouTube: youtube.com/c/JaxBladeInstagram: instagram.com/jaxbladeBEN PATRICKYouTube: youtube.com/c/TheKneesovertoesguyInstagram: instagram.com/kneesovertoesguyBRET CONTRERASYouTube: youtube.com/c/bretcontreras1Instagram: instagram.com/bretcontreras1CAPTAIN SINBADYouTube: youtube.com/c/CaptainSinbadInstagram: instagram.com/nrajapandey
The Amazing Benefits of Just Hanging (Do This Every Day!) The Bioneer 2022-04-16 | Start building your ideal daily routine! The first 100 people who click on the link will get 25% OFF Fabulous Premium :arrow_right: thefab.co/thebioneerSuperFunctional Training 2.0: thebioneer.com/product/sft2Hanging from a bar or branch is a simple but highly effective way to improve your upper body mobility, grip strength, and shoulder health. Hanging for a few (cumulative) minutes per day can offer a powerful stimulus to combat the ill effects of sitting. This can prevent shoulder issues, improve posture, and unlock performance benefits.I've seen improvements in my shoulder mobility since integrating the passive hang. In future, I'll be doing this more and more, as shoulder mobility is still an issue for me, and a limiting factor when it comes to my handstands.In this video, I discuss the difference between the passive hang and active hang. I also talk about some even cooler variations: the swing and traversing. Enjoy!
Youre Not Tired, Youre Lethargic (Probably)! The Bioneer 2022-04-08 | Check NordVPN exclusive deal here: nordvpn.com/thebioneer Try it risk-free thanks to their 30-day money-back guarantee!My eBook and Video Course: thebioneer.com/product/sft2The full post: thebioneer.com/why-youre-always-tired"Why am I so tired?"If you plan on training in the evenings or being generally productive but you always feel to tired come the end of the day, you likely think you're just too tired. Maybe your lifestyle is too stressful.Sure, that could be the case... but probably you're NOT tired. More likely, I think, is that you're just lethargic. A lack of movement, lots of artificial light, sugary snacks... all this puts us into a "rest and digest state" while also disconnecting us from our bodies. The result is that we feel slow and sluggish and we struggle to get up off the couch.The solution is just to inject more movement into the day. This video will help you to do that. Bit of a shorter one here in a slightly different style. I'm keen to see what you guys make of it! Partly this was due to unforeseen circumstances (thanks Covid!). I'm also trying to gently introduce more cognitive/lifestyle/productivity content again but in a more organic manner people will actually watch. Fingers crossed and let me know what you think!Thanks guys, and bye for now!
Functional Alternatives to the Squat, Deadlift, and Bench Press (That You Can Do Anywhere) The Bioneer 2022-03-31 | Get 30% off your first box, plus a FREE gift, when you give Tiege Hanley a try at http://tiege.com/bioneeralternativesMy eBook, video course, and training program: thebioneer.com/course/sf2The "big three" lifts are extremely valuable for building pure strength and size. The bench press, deadlift, and squat allow you to pile large amounts of weight on the bar, which simply translates to the best strength gains. Moves like the squat and deadlift have been shown to increase bone density and athletic performance, too, making them extremely valuable.However, while all of this is true, there are still some scenarios that call for something different. In particular, the bench press, squat, and deadlift require a lot of space and weight! Likewise, the big three don't cover every single aspect of strength and performance - owing to their linear vectors, among other things. That's where useful alternatives come in. Here are some alternative exercises that offer the same functional benefits as the big three lifts and, in some cases, additional, important advantages. They can be performed anywhere with a kettlebell and/or band. And they might just build your explosiveness and core strength even more!
