4 Pillars Series - Functional Fitness

Welcome to Forged Human Performance! In this series, we’ll explore the Four Pillars of Human Performance: Functional Fitness, Balanced Nutrition, Warrior Mindset, and Rest & Recovery. Today, we begin with Functional Fitness, focusing on the seven fundamental movement patterns that form the backbone of effective, real-world fitness.

Functional Fitness: The 7 Primary Movement Patterns

At the core of functional fitness are these 7 fundamental movement patterns that reflect natural, real-world motions. By incorporating these into training, we develop strength, coordination, and resilience, preparing ourselves for daily life and improving overall athletic performance.

1. Push (Horizontal & Vertical) – Examples: Bench press (horizontal), overhead press (vertical)

• Everyday Function: Pushing open doors, lifting items overhead.

• Training Benefits: Engages chest, triceps, and shoulder muscles, improving upper body strength.

2. Pull (Horizontal & Vertical) – Examples: Rows (horizontal), pull-ups (vertical)

• Everyday Function: Pulling heavy objects, opening doors.

• Training Benefits: Strengthens back, biceps, and forearm muscles, promoting postural balance.

3. Hinge – Examples: Deadlifts, kettlebell swings

• Everyday Function: Bending to pick up objects, lifting heavy loads.

• Training Benefits: Activates glutes, hamstrings, and lower back, supporting core stability and overall strength.

4. Squat – Examples: Goblet squats, back squats

• Everyday Function: Sitting down and standing up, lifting items from the ground.

• Training Benefits: Engages quads, glutes, and core, essential for lower body strength and knee health.

5. Lunge – Examples: Walking lunges, split squats

• Everyday Function: Walking upstairs, reaching forward.

• Training Benefits: Improves single-leg stability and balance, with a focus on glutes, quads, and core.

6. Rotate – Examples: Russian twists, cable wood chops

• Everyday Function: Turning your torso, reaching for items on your side.

• Training Benefits: Develops core rotational strength, important for maintaining stability and controlling movements.

7. Carry – Examples: Walking under load, rucking

• Everyday Function: Moving around with weight, carrying items.

• Training Benefits: Improves core stability, grip strength, and coordination.

Core (Compound) vs. Assistance Exercises

A well-rounded training program includes both core (compound) exercises and assistance exercises:

• Core (Compound) Exercises: These are multi-joint movements that work several muscle groups at once, such as squats, deadlifts, bench presses, and rows. They are the foundation of strength training, building functional strength that translates into everyday activities.

• Assistance Exercises: These single-joint movements target specific muscles and help improve weaknesses. For example, bicep curls and tricep extensions can enhance arm strength, supporting compound movements like rows and presses. Assistance exercises also allow you to refine technique, improve muscle endurance, and address any imbalances.

Supersets, Trisets, and Circuit Training: Maximizing Efficiency

Training techniques like supersets, trisets, and circuit training offer ways to intensify your workouts, build cardiovascular endurance, and make efficient use of time.

• Supersets involve pairing two exercises back-to-back with minimal rest. You can work opposing muscle groups (e.g., a push and a pull exercise) or the same muscle group to increase intensity.

• Trisets consist of three exercises performed consecutively with little rest. This approach adds variety, increases muscle engagement, and boosts the metabolic demand of your workout.

• Circuit Training involves performing a series of exercises in a sequence, typically with minimal rest between exercises. This is a versatile approach that allows you to incorporate strength, conditioning, and assistance exercises for a full-body workout. Circuits are particularly effective for building cardiovascular fitness alongside strength.

Example:

For example, on a day focusing on upper body strength, you might do a superset of bench presses and rows. You could follow this with a triset of push-ups, bicep curls, and tricep extensions. Alternatively, a full-body circuit could include exercises like squats, kettlebell swings, and plank holds, performed one after another.

Sample 4-Day Training Program: Strength and Conditioning

Below is a 4-day program that incorporates compound movements, assistance exercises, and supersets/trisets/circuits. This program uses the A1), B1), B2) format for organization, making it easy to follow.

Day 1 – Horizontal Push & Pull + Conditioning

1. A1) Bench Press – 3 sets x 8-10 reps
   Core exercise targeting chest, shoulders, and triceps.

2. B1) Bent-Over Row – 3 sets x 8-10 reps
   Core exercise for the back and biceps.

3. C1) Chest Flyes – 3 sets x 12 reps
   Assistance exercise for chest.

4. C2) Dumbbell Reverse Flyes – 3 sets x 12 reps
   Assistance exercise for the rear delts.

• Superset C1 and C2 with 30 seconds rest between them.

5. D1) Interval Conditioning – 15 minutes of HIIT (e.g., rowing machine or cycling).

Day 2 – Hinge & Squat + Core

1. A1) Deadlift – 3 sets x 8-10 reps
   Core exercise focusing on glutes, hamstrings, and lower back.

2. B1) Back Squat – 3 sets x 10-12 reps
   Core exercise for quads and glutes.

3. C1) Romanian Deadlift – 3 sets x 12 reps
   Assistance exercise focusing on hamstrings and glutes.

4. C2) Goblet Squats – 3 sets x 15 reps
   Lower body assistance exercise targeting the quads and glutes.

5. C3) Plank – 3 sets x 30-45 seconds
   Core exercise for stability and endurance.

• Triset C1, C2, and C3 with 30 seconds rest between sets.

Day 3 – Vertical Push & Pull + Conditioning

1. A1) Overhead Press – 3 sets x 8-10 reps
   Core exercise for shoulders and triceps.

2. B1) Pull-Ups (assisted if needed) – 3 sets x 8-10 reps
   Core exercise for the lats and biceps.

3. C1) Dumbbell Lateral Raises – 3 sets x 12 reps
   Assistance exercise for shoulders.

4. C2) Tricep Extensions – 3 sets x 12 reps
   Assistance exercise for triceps.

• Superset C1 and C2 with minimal rest between sets.

5. D1) Conditioning – 15-20 minutes of steady-state cardio (e.g., jogging or cycling).

Day 4 – Full Body Functional Circuit

1. A1) Walking Lunges – 3 sets x 15 reps each leg
   Dynamic movement engaging lower body and core.

2. A2) Russian Twists – 3 sets x 20 reps (10 each side)
   Rotational core exercise.

3. A3) Push-Ups – 3 sets x max reps
   Bodyweight push exercise for chest and triceps.

4. A4) Dumbbell Bicep Curls – 3 sets x 12 reps
   Assistance exercise for the biceps.

5. A5) Battle Ropes or Sled Pushes – 3 sets of 30 seconds
   Conditioning exercise for full body engagement and cardiovascular work.

• Complete A1-A5 as a Circuit for a high-intensity, conditioning-focused session with minimal rest.

Final Thoughts

Functional strength training combined with aerobic conditioning lays a solid foundation for all aspects of physical health. By following a program like the example above, you’ll enhance your strength, work capacity, and endurance, supporting both everyday functionality and long-term well-being. Remember, consistency is key—stick with it, and you’ll see the results over time.

If you’re looking for more tailored or specialized training programs, Forged Human Performance offers a variety of ready-to-go training plans designed to meet a range of fitness goals. Whether you're interested in building strength, enhancing endurance, or improving functional mobility, we have a program for you.

Check out our full program selection at ForgedHP to explore our offerings and find the perfect plan to take your fitness journey to the next level.

Stay tuned for our next article, where we’ll explore the second pillar: Balanced Nutrition.