You NEED to Add CONDITIONING to Your Training to Become a True BEAST 

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Conditioning is aguably the most grulling aspect of fitness to train. It's a noble goal to try to make it fun.

Agreed that conditioning will increase work capacity, it’s an absolute requirement

So more bicep curls, got it.

Thank you! Somewhere down the line we started equating how big our muscles are with "getting in shape". Bodybuilders, like Olympic Lifters and Power Lifters are specialists. They offer little real world value beyond their sport. Are they stronger than the average person? Sure they all are but can they sprint from danger if needed? Can they jump a fence quickly if needed? If they slide off a 3 story roof, can they hang long enough for someone to get them a ladder or better yet, pull themselves up and over at a weird disadvantaged angle? While big muscles are nice, there is much more to living and the art human movement than a double biceps pose. Much more. Preach on!

EMOM. TABATA. Fartlek. HIIT. AMRAP. All good conditioning styles

Best fitness channel on RU-vid.!! Adam you are looking beastly and super fit. True inspiration, and no bullshit. Can't wait till you get to the million so we get that batman training video.

I could be wrong in saying this but I think the reason this approach to training isn’t as popular because people feel like there is no time and limited access certain tools maybe to do this kind of training. Not to mention that it can feel overwhelming to juggle all these different exercises. Where as a majority of the popular fitness types provide a cookie cutter approach of just pick a routine and that’s all you need. If there was a way to simplify approaching a routine that is functional allowing you to increase strength, work capacity, longevity, ect… it would become so much more popular. That’s why I spend a lot of time trying to follow other people’s routines because I’ve found it difficult to balance training and life. Being a father of 5, working graveyards, and having to manage all of my other adult responsibilities. I still try and it’s getting there but sometimes it very intimidating trying to build a routine for myself that gets me all I need in there time I have.

I've not been commenting for years, but you deserve my elegies. After I had passed high school I decided I stucked too much on books and I desired to change my lifestyle and become more fit, discover the right habits, the right exercises, the right nutrition, the right advices overall. I discovered you and man you are a monster! No bullshit, no excesses of one side of fitness, you're complete. I've learned so much since I follow your videos, I try to implement what you suggest for the best results I want to achieve, these being for example the complexity of fitness (not just hypertrophy, but also mobility, strength, explosive power, athleticism, flexibility...). I'm not an agonist but I'm in love with wushu kung fu, I practice it since 6 years and I would like to reach high levels. You're really a source of reliability and inspiration, I also love your videos about philosophy (maxhumanism vs transhumanism f.e.), technology, variety of disciplines, learning from legends, cognitive performance... From your video on Bruce Lee I bought his book and read it, I take notes on a personal notebook and then make personal workouts for what I need or what I would like to train, I talked to my physician about using supplements, you're my favourite fitness youtuber and it's always a pleasure to watch one of your videos instead of scrolling! Regarding this video, my wushu kung fu conditioning training are mainly run exercises with either legs or arms, sprints, leaps, changes of static positions (horse stance, couch stance, cossack squats...), kicks and some other, but I absolutely have to add jump rope and shadowboxing/kicking. Greetings from Italy!

Once again, fate has brought me just what I needed. Just last week I decided to overhaul my routine to be more functional and athletic. Stripped heavy lifting sessions down to 2x a week full body, and added overcoming isometrics 3x a week and some form of conditioning every day, be it burpees, kb swings, carries etc. Only future will tell, but I do have high hopes for this routine.

Enjoyed your Bioneer book immensely. Added bear crawls and playground time to my workouts. I think I have always trained this way. As a kid, as a soldier, and since...at the half century mark I am completely accustomed to criticism from people that believe their discipline is the superior approach. I'll stick with my varied activities, liberal focus on cardio work, 32 years of rucking, etc.. I also attribute my success at Ironman to this approach to fitness.

That was very inspiring. Thank you!

Thank you for your dedication to uploading consistent 🔥🔥🔥

Love you Bioneer and your work is much appreciated.

Just finished my conditioning workout,! KB swings, planks, and jump rope followed by kettlebell marches.

Yes conditioning is such an important aspect that’s often overlooked, I do Muay Tai for muscle endurance and cardio

I'm coming from the other side. I really enjoy martial arts. I'm here because I feel that getting more knowledge about strenght and conditioning is a must for getting better at BJJ, boxing and kickboking. Thanks your videos are cool and you sound like a very nice and accepting person

Legit planned a new conditioning workout plan two days ago for a fight. I tried to fit in training for VO2 Max, Lactic acid and ATP endurance. Your older vids and book helped a lot!

Inspiring content! I love the no BS approach. Thanks

Hi there :) I'm currently following the conditionning workout from Grant on his channel and my cardio skyrocketed :D 4 months of practice 2 times a week !

THIS I do every category of exercise including underwater weight and conditioning works wonders for basic everyday movements that we don’t think is important,from someone who has cerebral palsy

Started doing calisthenics circuits and carries with stones and sandbags and it's great!

You’re channel is amazing bro

Just found your channel..I'm greatly inspired..thanks

Keep up the awesome work, brother! 🤟

Excellent video. As always. Thank you. I love this channel.

Facts! Conditioning is my strength when it comes to martial arts. I'm not very skilled, and most other people in my class are stronger than me. BUT I can go for much longer without getting tired. So all I have to do is defend long enough for my opponent to get tired, and then I have a decent chance

Holy moly im early! But i agree with what u say that its streangth AND conditioning. I really like how things like functional training help just with general life lol

Well-presented and useful. Noted.

Your work ethic and content quality is truly applaudable, Friend. Keep it up 👏🏾🔥

I used to train Ido Portal method at a movement school where I live, and the conditioning was savage, but great fun. As you might imagine, tonnes and tonnes of crawling patterns and chasing one another. Nowadays, I do at least one session of soft acro a week. 3 minutes on, one minute rest. It is really fun, and you can modify the intensity really easily, as well as switching between gaits, and between arm and leg focused movements.

I really like Bioneer's training concepts, I get inspired, and then I realize I have to go outside to do them and change my mind immediately.

Nothing but Gems man. Really appreciate your content and adhere to a more functional style of training myself. Like you, I incorporate a lot of different modalities in order to maintain the type of Strength to Movement ratio that suits my body type. I also practice martial arts, parkour and I am in my early 40's to boot. Bonus points that you're an Anime and Comic Book nerd lol. :)

Swimming is a great, minimal impact way to go pretty much all out for extended periods without adding too much wear and tear. I find a session a week is a great compliment to my other training. That and Caroline Girvan workouts, which never fail to push my limits.

On top of my primary strength training days in the week, i'll sometimes do a Steady State Cardio day, but may move more towards a GPP day instead. I also do 2 days a week of MMA class.

Well said! This is the way to train for peak performance 💪🦇

I'm a volleyballer and I've noticed as I get older (54yrs) how much more difficult it is to block, find position, approach, spike, recycle, approach spike and so on. Have always weight trained but now feel I should be doing something more specific to the loads that I'm asking myself to perform. If there are any pearls of wisdom out there specifically for the sport?...

Great channel and info . Ross Enamait wrote books on this 16 years ago .

My favorite burpee variation is what we call a judo burpy. We did this as part of our conditioning in preparation for a tournament, and it involves doing a push up and then lifting a partner using your hip like the start of a suplex. Coming from a background of running and calisthenics, the cardio and muscular endurance burn is insane.

Nice topic Adam, as always your videos are high quality and excellent content. I have a question/suggestion: would you like to talk about boxers training? They do a lot of conditioning and I'm genuinely curious about what you think about that kind of training program. Thanks and have a nice day everyone.

ive become a fan of amrap bodyweight movements. like seeing how many pullups i can get in 5min. i try to flirt with failure by staying 2-3 reps away from it. it always gets me sore and its a really nice dense way to train. ill usually hit pullups and dips this way. I get a ton of effective reps in a very short amount of time and a decent cardio stimulus.

Your straight punches are getting pretty good 🙏💪

I love your stuff bioneer! I do a four part split: push, pull, squat, hinge with each workout inspired by Brian Alsruhe’s style, comprised of a giant sent (antagonist, agonist, core and conditioning exercises) and then a 10min conditioning session. I don’t have barbells so I use kettlebells, a sandbag and bands, and have long work hours and a small child, so I need my workouts to be quick and challenging

I for one think you have great abs and a strong bench press and I don't hear any rumors of PEDs about you or your channel that's why I watch your videos and admire your approach to fitness

My main trouble with incorporating conditioning to my workouts is two folds: they are very demanding and hard to track (also for evaluating). My consistency and progress has improved a lot since I have a minimalist strength routine, weekly cardio, and occasional stretch/mobility/yoga sessions. When daily life gets intense or I have some infections then I drop conditioning aspects first. Because they are depleting and I have the impression that it negatively impacts my physical and mental health when overdoing conditioning. What are your experiences with conditioning when you frequently need to shift gears?

I like to imagine Adam's dancing to Rammstein at 8:16 😂 Great content as always. I just got a rower and started adding that at the tail end of workouts and hoo boy, absolute murder!

The cardio in gaps seems really relevant. I'm flippity floppity with training at the moment, but when I fall off the running treadmill for too long, I -need- to walk in between 'jogging' components while doing a run. Ie, i might go at a -4-5min pace for 5-10 mins, and I might be spent and need to walk to get my heart rate down for 30s or so. But when in a better gear of training, I might be able to not walk, and just slow my pace from 5min to 8 or so. And if I can get back to it, just continue at the 5min pace continuously. this is kms, so roughly... 8min mile= 5min/km

Youre such a beast. Sufta yle. Ise gcemdi traki da tavi sad gaq ver gaigebdi she beast shena

I also changed my only bodybuilding and calisthenics to conditioning, explosive, martial arts and hight intensity weight lifting and calisthenics.

And Big sets! Do big sets (defined by Brian Alsruhe) - super setting one core one cardio movement and na antagonist movement to your strength exercises. Pull ups after OHP. BB rows after your bench. It's awesome and gets lore work done in a shorter time without taking away from the heavy strength work

Great work. Please keep your elbows closer to yourself when punching. You’ll avoid further development of bad form, generate more power from technique, and remain more defensively sound.

Most of my training involves running or walking these days. I’ll quite often do a 3-5k run and finish off with 4-5x50m sprints. Often at the gym I’ll do a fartlek type thing on the treadmill; 2 minutes jogging, thirty seconds running for forty minutes or so. Yesterday I did a 3k ruck with 16kg in my backpack, then finished off with some skipping, some med ball slams, some rowing machine and some kettlebell swings, all in an untimed circuit.

My issue is the more information I gain, the more harder it is for me to add new routines into my workout plan. I already do heavy lifting 4 times a week and running twice. Its already hard for me to add yoga, and now conditioning will only make the routine more time constraining.

I agree with your approach, and I’m a subscriber. But I’m curious to know how much time you spend on an average day or week with conditioning/training?

So true.

I missed the hell put of cycling when it started snowing last year. I really did notice a difference, both in lifting and in sparring.

Dude...how is it I never heard of your channel until I accidentally stumbled onto it!? Man I wish I found this channel some years ago.

I think a good way to program this is to adopt a high-to-low weekly mentality. Start off the week with High intensity work and put in your heavy day in the gym then finish up with explosive conditioning. Then taper the work week and by the weekend, when you likely have more time anyway, train with bodyweight and work in steady state workouts aiming to improve your ability to handle long bouts of effort. There is mounting evidence that our minimum volume requirements for progress are much lower than YT fitness would have you believe, so adopting a multi-discipline approach focusing on long-term goals will keep you progressing for a very very long time.

i really like the idea of using cardio acceleration during workouts but im not sure what kinds of cardio exercise's i should do since only doing jump roping for every for every exercise might exhaust my leg muscles to much

I feel like you recover quicker in between sets when your conditioning is good too. So it helps with lifting too.

Amazing content.

I would love to have you doing Workout you can follow along with you

This video should be shown in every class room.

Love your channel bro..thank you for promoting true fitness and wellness.. And your focus on functional training.

Looking forward to Natural Hypertrophy's 2 hour response movie on the Functional Training Saga!

Cardio is great for heart lungs liver. Blood flows well and skin gets better as skin also has a function as detoxification through sweating it releases endorphins. So u will feel better look better. 😊

Thats why i love Calisthenics combined with cardio at the end. Being able to Pull my Weight up (or even more) or Running long distances without loosing breath etc can actually save my life. Hitting a new PR while Bench Pressing is great, dont get me wrong but its long time benefits just dont compare to Functionam Training, especially if you have a physically-demanding job like construction. Believe me, you dont want Spine issues wheb you hit 30

I perform Kettlebell swings and burpees for conditioning.

100m Hill Sprints+10 Burpees Walk and rest to start position and repeat 10x Stair Sprints (2 stairs) + 10 Clap Push ups Walk and rest to start position and repeat 10x ( i have near my town 100 stairs

Any strength and conditioning you can do with a broken right foot? Just asking😅

I just started added a kettlebell swing ladder to my workouts (1 rep stop 1 breath; 2 reps stop 2 breaths etc up to 20 and back down) and i can easily feel my spinal erectors increasing in usefullness

Would you recommend any of your books if hypertrophy is one their main focuses (with strength, conditioning, mobility, etc. being important but less so)?

We need an interview with Paul Fabritz from PJF performance!

@TheBioneer will cardio finishers/cardio on the same muscle count as cardio accelaration?

Any recommendation for keeping (and maybe even improving) conditioning while being injured? I can't jump or run due an Achilles injury, but i want to go back to sport stronger and more resilient than ever if possible Any suggestions would be really appreciated 👊

When I started doing goshindo i really got exposed to this. Sensei 'hated lifting weights' so never did, but was hyper fit and jacked. We had a few core exercises but we were always doing some sort of new, cruel, and unusual movement in our circuit conditioning. Huge focus on doing it while tired, self defense is mist important when you are at your worst

Amen! Whenever I watch crime series on netflix, you see cops chasing up steps and through woods after the murderer/bad guy :-). How many "strong" RU-vidrs can sprint for 800m? Or run for a mile jumping over obstacles? Major Gerald's (French foreign legion) circuit training is a good example of functional intensity training

Nice vid 👌 👍

6:10 - just curious, is the heavy bag work hurting your wrists?

Great. The world health organization recommends 150 minutes of sport a week. Being a general practitioner I have thought much about how to bring this recommendation to my patients. So I started a weekly regiment of 5x 30 minutes/week workout program within my apartment. No excuse, no time to do something „more important“. I have been doing this now for two years and have to say that this is not only possible, it is effective. No time to drive somewhere. No „loss“ of time. I do have kettlebells, a rope, a few weights and my body. But even without additional equipment it is possible to fill 30 minutes with constant flow of exercises. The problem is: there is no prescription I can give to my patients. The (part of) solutions: I recommend this channel quite a lot. Thanks for your work. (Excuse my English, I am German).

The Mighty Bioneer strikes again 😊

Wow ! you can do Planche !

Thanks for sharing. Always enjoy your videos 😄 I'm currently seeing my GP for what I suspect is most likey a herniated disc so having to adapt my workouts in the mean time. As far as conditioning goes, any recommendations?

Tuck your elbows into your body when you punch Bro.

I need to condition _first_ before I seek to grow into a beast.

Lolo😂😂😂 been a while since I've heard the word" bleep test" Fun times in the military

Tried to get serious about cardio this week. Tried intense intervals on an assault bike. Gave me hiccups for two days.

As a donkey that takes health and fitness seriously I needed this.

100 one-pump burpees, once these become too easy then start doing 2 pumps, then 3 pump navy seals. 5 pumps or 8 count body-builder burpees. If you aim for 100 burpees in under 20, 15 and ultimately under 10 min then your conditioning is on point. Bioneer x Iron Wolf would be a great collab.

The best body i got was when i fully switched my workouts from weights in the gym to just straight up conditioning, boxing training and high volume calisthenics. Never felt and looked better

Uphill sprints are gg for conditioning. Horrible experience though :D

I m 59...never had a filling. My twin bro has too many to count. I think my saving grace is a relatively healthy diet but also genetics., certainly on the paternal side. They all had their own teeth in their dotage!

Im thinking i already do chaletesnic and conditioning ,the only i dont weight lifting

its not perfect, but i go to gym 3x week doing 5x5 stronglifts, do 3x bjj class, and go to work and back in bike, 20km a day of cycling.

ME = 40 min Strength full body - 30 min Boxing / Judo Techniques - 20 min Jog 90 min x 4 days a WEEK !!!!!!

Work capacity is what enables you to become a superhero.

I'm a novice, does anyone know what kind of ball that is at 5:57 cheers

And best fitness channel is THIS !!!! Hands down no questions !!!!

I get what you're trying to say regarding conditioning, and i know how Kettlebell is good for both conditioning and strength. But what are the alternative for people who lacks budget to invest in heavy kettlebells and dumbbells?

What does conditioning mean in this context?