SKILLS Training is What’s Missing From Your Workouts - Become an URBAN NINJA!
Summary
TLDRThe video discusses going beyond just strength training to develop full body athletic skills that translate into real world competence. It provides a list of dynamic movements to try, like parkour rolls, handstands, crawls, sprints, and kettlebell swings. These skills build strength while expanding capabilities, plasticity, and resilience. The host argues training a range of capacities makes one adaptable and helps turn potential into practical skill. He relates the skills to becoming an 'urban ninja,' thriving in imagined futures, but says they have everyday relevance for injury prevention, fitness, and fun.
Takeaways
- 😀 Beyond basic strength training, developing skills and movements makes you a more capable, resilient and dynamic athlete
- 🧗♂️ Movements like parkour rolls teach impact absorption, making everyday life less risky of injury
- 🤸♀️ The handstand develops shoulder mobility, proprioception and invert coordination - great for capability
- 🐒 Crawls develop contralateral coordination, helping swimming, running, throwing and more
- 🚴 Sprinting builds strong legs and burns calories quickly while being highly anabolic
- 👊 Cross punches teach maximal power generation and body rotation - understanding your limits
- 🪢 Jump rope improves footwork, ankle strength and attentional focus with fun
- 🧗♀️ Climb ups build pushing/pulling capacity to mount obstacles quickly and smoothly
- 🏋️ Kettlebell swings hinge powerfully like a deadlift, engages the glutes and builds grip strength
- 🤹 Juggling develops working memory, hand-eye coordination and rhythm - better sports performance
Q & A
What is the main message of the video?
-The main message is that simply getting stronger through weight training is not enough - you need to learn skills and movements to translate that strength into functional, adaptable performance.
Why are skills and movements important for athletes?
-Learning new skills and movements keeps the brain plastic, teaches the body to move in different ways, expands capabilities, prevents injury, and translates strength gains into practical performance.
What is an example of a skill that helps prevent injury?
-The parkour roll/breakfall teaches you how to land safely from a fall or jump, absorbing impact through a roll rather than landing stiffly.
How can handstands improve overall fitness?
-Handstands develop shoulder mobility, core strength, wrist mobility and strength. They also challenge proprioception and invert the body, promoting brain plasticity.
Why is sprinting considered highly useful?
-Sprinting builds leg strength, burns calories quickly, ramps up metabolism, is necessary for other skills like long jump, and develops speed/power.
How does punching benefit the body?
-Throwing an effective punch teaches total body power generation through rotation, relaxation/tension, using the hips and shoulders. It builds cardio capacity as well.
What makes jump rope worthwhile?
-Jump rope improves footwork, ankle stiffness, attendance to visual field, rhythm/timing. It burns calories while being fun and gamifiable with tracking.
Why practice the climb up specifically?
-The climb up teaches efficient, quick and graceful mounting of obstacles without scraping forearms or knees.
What is the value of kettlebell training?
-Kettlebells build functional strength in areas missed by linear training. They require skill, build toughness and power, engage the glutes/hips.
How does juggling benefit performance?
-Juggling develops working memory, hand-eye coordination, rhythm control, and sports vision - translating to better general performance.
Outlines
🤸 How movement skills make you a well-rounded athlete
Paragraph 1 discusses how being strong or having great endurance alone does not guarantee usefulness. To apply physical capabilities, one must learn movement skills like climbing, throwing, sprinting etc. This teaches the body to move in different ways, keeping the brain plastic and able to learn new skills more easily.
🤸♂️ Handstands teach great body control and awareness
Paragraph 2 states that the handstand itself may not be very useful, but training it develops shoulder mobility, proprioception, core strength, wrist mobility and inverts the body which triggers brain plasticity for learning.
🐾 Crawls develop contralateral coordination
Paragraph 3 talks about how crawling, which we learn in infancy, develops contralateral proprioception (moving opposite sides of body independently). This translates to better performance in walking, running, throwing etc. It's a good low impact strength and endurance exercise.
🏃♂️ Sprinting is high impact but exceptional exercise
Paragraph 4 states that sprinting is very high impact but everyone should practice it to some extent. It's great for building strong legs, ramping up metabolism, burning calories, and developing speed for other skills.
👊 Cross punches teach maximal power generation
Paragraph 5 suggests that even pacifists can benefit from punch training. It teaches rotating the body and throwing the hips/shoulders to deliver powerful strikes. This allows understanding and control of the body's capabilities.
🪀 Jump ropes build coordination and enjoyment
Paragraph 6 highlights benefits of jump roping - improves footwork, ankle stiffness, brain function and focus. Adding tricks like double unders gamifies training. Crossrope makes adjustable smart ropes to match rope weight to goals.
🧗 Quick tactical climbing builds urban ninja skill
Paragraph 7 describes the climb up movement which mounts walls quickly without scraping arms, using legs to launch up. This is an exceptionally useful skill for pursuing or crossing obstacles.
🚴 Kettlebells build full body power generation
Paragraph 8 calls the kettlebell swing a ballistic deadlift that engages the posterior chain for speed and jumping ability like martial arts. Kettlebells build toughness beyond linear movements.
🤹 Juggling develops visual working memory
Paragraph 9 states that juggling, though the presenter is rusty at it, builds hand-eye coordination, rhythm, and monitoring of the visual field for better sport performance and awareness.
Mindmap
Keywords
💡urban ninja
💡movement training
💡physical performance
💡brain plasticity
💡skill acquisition
💡movement repertoire
💡intermuscular coordination
💡athleticism
💡proprioception
💡sports vision
Highlights
The roll allows you to absorb impact from a fall and turn it into a neat roll that doesn't cause injury.
The handstand is a fantastic education in movement. You learn so much about your body from doing handstands.
The crawl develops contralateral proprioception where you move one side of the body independently from the other side.
Sprinting is one of the most anabolic exercises you can do. It's fantastic for building stronger legs and physique.
Throwing a punch is a great way to express the body and see what it's capable of.
Jump rope teaches better footwork, builds ankle stiffness, and improves brain plasticity.
The climb up trains you to use pushing and pulling strength to mount a wall quickly.
The kettlebell swing builds strength in areas missed by linear movements and translates to grappling.
Juggling develops working memory, hand-eye coordination, and rhythm control.
Swimming, roundhouse kicks, calisthenics movements like pushups and hangs are other skills to explore.
The more skills you learn, the more prepared and resilient you'll be.
Incorporating these skills builds muscle, burns fat, trains the brain, and makes you more dynamic.
Super Functional Training program teaches muscle building, fat burn, brain training, and these skills.
The handstand, crawl, kettlebell swing, and climbing movements make useful highlights.
Sprinting, punching, jump rope, and juggling have performance benefits highlighted.
Transcripts
it's all very good and well being really
really strong or really really explosive
or having fantastic endurance but the
question is what can you actually do
with all that performance because on
their own being really strong or having
great endurance they don't actually
guarantee that you're going to be much
use at anything when it comes to going
to the gym and weight training it's not
just the fact that you're getting
stronger that's useful arguably what's
more useful is the fact that you're
learning how to pick things up off the
ground in a safe manner you're learning
how to deadlift how to squat and this
translates into less chance of injury
when you're lifting stuff off the ground
in real life as well as being more
generally useful but there are many
other skills that go beyond just lifting
stuff you have all this performance now
you've worked on getting fitter so you
need to learn how to translate that into
Dynamic performance that can adapt to a
range of different situations things
like being able to climb or being able
to run faster or jump higher being
really really fit doesn't mean you're
going to be able to do an obstacle
course so to me if you're going to the
lengths of building all of this this
potential you need to learn how to
actually use it by developing some cool
skills whether it's rolls climbs Sprints
Etc at the same time this is also
exceptionally good for your body it
teaches you how to move your body in a
range of different ways the very Act of
learning is exceptionally good for the
body it keeps your brain in a plastic
state it keeps you in a learning state
so that it's easier to learn other new
skills and so that you don't get stuck
in your ways this is something that
people like Edo portal and the movement
training crowd really understand they
talk not about training for strength and
sun but training for movements training
for skills they see that as more
important I think this is excellent and
it's one of the best things to come from
movement training but I do think that
they actually in some ways limit
themselves in terms of what they explore
typically with these guys you see crawls
you see movements from martial arts
often quite slow taichi type movements
capera what you don't see as much is
sprinting or throwing things or
weightlifting because these are skills
as well athletic abilities or the more
explosive martial arts martial arts
tricking I think we can draw from a much
wider range of not just movements but
different capacities of the body whether
that's endurance or explosiveness even
brain function so with all that in mind
I've created a list here of some of the
best movements I think you can start
working on some of the best skills you
can start working on to become a more
well-rounded athlete to keep your brain
in that learning State and to actually
put some of that physical performance
that you've been developing into good
use if you just pick a couple of these
to start working on I think you're going
to see that it really expands your
horizons in terms of what training can
Encompass and what your body can do
and because this is the bioneer and I
like to get a bit nerdy here on the
channel I've chosen these particular
skills because I think they would make
you into something of an urban ninja
these are the kind of skills that in a
dystopian cyber Punk future would help
you to Survive and Thrive and at the
same time these are relatively
achievable skills and movements that
will teach you more about your body
expand your horizons and make you a more
capable and a more Dynamic
Athlete and the first is the role the
breakfall or the parkour role PK rooll
this is a movement that allows to absorb
impact from a fall and turn it into a
neat roll that doesn't cause you any
injury this is great as an urban ninja
because it lets you jump down from a
height without injuring yourself lets
you move between levels at the same time
though it's also important for everyday
use because if you trip or if you have a
bike accident then being able to land in
a roll and not hurt yourself is huge it
also allows you to practice other skills
like flips like handstands without fear
of being hurt this is an asset to
everyone and it could avoids some
serious injuries and it's not that
difficult to pick up and learn and as
Grant talked about in a recent video on
this channel it's also a great tool for
teaching you how to roll your body and
developing some appropri reception in a
relatively safe manner the parkour role
and the breakf from martial arts are
slightly different but they serve a very
similar function if you want to learn
more about the parkour role then Liam
recently made a great guide to training
parkour at home we talked about this if
you want to learn more about the breakf
in the dive roll then Grant ultim VI on
that which is also available on this
channel I'll put links to all of these
in the description down below and
resources where you can learn how to
develop these
skills the next one is something
completely different it's the handstand
now the handstand on its own isn't the
most useful movement you know doesn't
make you inter Urban ninja quite so much
although doing a handstand from a cool
location is pretty
cool what the handstand is though is a
fantastic education in movement you
learn so much about your body from doing
handstands to be able to do a proper
hand stand you'll need to develop
shoulder Mobility propr reception core
strength stronger wrists great wrist
mobility and when it comes to triggering
plasticity in the brain there are few
things better than completely inverting
your body and learning how to sense
where it is in space from that position
once you get good at the handstands not
only can they be used for beautiful
displays of human performance but they
can also turn your body into a mobile
gym so that you can get a great workout
in wherever you are they're infinitely
progress and once again there's content
on this channel if you want to learn how
to handstand Liam just created a
tutorial on how to handstand so I'll
leave a link to that in the description
down below as
[Music]
well next up is the crawl the crawl is a
movement that all of us pretty much
learn during infancy although some kids
actually do skip the crawling stage go
straight to walking but most of us learn
to crawl and this is great for
developing that contralateral crop
reception where you moving one side of
the body independently from the other
side of the body this translates to
better performance better movement in a
whole host of different areas because
that's how we run that's how we walk
that's how we Throw and punch this is
something that my daughter's
experiencing at the moment actually as
she's learning how to swim and the thing
she's finding most difficult is
coordinating her arms and legs at the
moment at the same time so crawling can
help you with that can help you to tie
the whole body together at the same time
it's a great low impact way to build a
little bit of strength some endurance
there lots of different types of crawl
you can bear crawl along a beam if you
want to work on your balance and it is
also a practical movement for crawling
under low passes or crawling along
things like I said keeping your line of
sight low if you're trying to be
stealthy so again an important one if
you want to be an urban ninja and it's
no surprise that this is practiced in a
host of martial arts by military
personnel and in parkour I've made a
video on crawling so I'll leave a link
to that one in the description you
guessed it down
below next up is sprinting sprinting is
an exceptionally important skill it's
something that all of us should be able
to do it's how we move our body most
quickly from point A to point B on land
sprinting however is very high impact
very high exerion and as such as we get
older many of us stop doing it and many
of us lose the ability to do it I think
we want to build up to that as much as
possible if sprinting is too full on
right now start with a light Jog and
then build up to that Sprint sprinting
is one of the most anabolic exercises
you can do it's fantastic for building
stronger legs generally great physique
it's one of the best ways to massively
ramp up the metabolism to burn a bunch
of calories quick quickly and of course
it's extremely useful in real life
whether you need to run for the bus
whether you need to run away from
somebody whether you need to catch your
dog who's
escaped and sprinting is also necessary
for a bunch of other skills like the
long jump so yeah you need to Sprint I
don't have a video dedicated to
sprinting on the channel right now I do
have a video on running faster that's
really really old but I'm also making
one on sprinting which should be coming
soon so stay tuned for that subscribe if
you want to make sure you don't miss
it next up is the cross punch now you
might be a pacifist and think you don't
need to learn how to punch and I
completely understand however being able
to punch is a great way to learn how to
generate the maximum amount of power
from your body learn how to throw a
punch and you learn how to rotate your
body how to relax and then contract at
the moment of impact you how to throw
your hips how to throw your shoulders
into the
punch this is something you can perfect
endlessly you're never finished it's a
really great way to see what your body
is capable of
and I think it's a beautiful movement I
love seeing what the body's capable of
and watching someone deliver a powerful
punch is simply impressive to me it's
not about whether or not you can win a
fight it's just about expressing the
body and I think throwing a punch is a
great way to do this it's also a great
form of cardio hitting a bag Grant has
got loads of content on this channel all
about how to throw a punch loads of
content on his own channel and he's got
a video coming very soon where he's
going to talk through how he improved my
punch over many many years very very
patiently so stay tuned for that
one next up is jump rope I think
everyone can benefit from learning to
jump rope all boxers all martial artists
practice jump rope this is because it
teaches them better footwork it helps
them to stay lighter on their feet at
the same time it builds their ankle
stiffness which I've talked about in the
past is a fantastic and really important
trait for General athleticism for
returning energy to the ground at the
same time Jump rope's great for your
brain it's great for brain plasticity
it's great for improving your ability to
attend to your visual field it teaches
you Rhythm and timing and as you get
better you can start adding different
skills in there as well whether that's
things like the double under it's going
look really great when you get better at
it and the fact that it gamifies
exercise so it's actually fun so you're
burning calories but having fun doing it
I think make jump rape a really powerful
and useful tool and this video is
actually sponsored by cross rape if
you're looking to get started with jump
rope or want to take your training to
the next level cross rope make the
highest quality ropes I've ever used the
ropes use a proprietary material that
ensures they're durable and don't get
tangled the advanced swing mechanics
means that they move smoothly in the
hands you do really notice the
difference and the quick release
Fasteners let you swap out ropes on the
Fly swap out ropes you ask dumbfounded
well yeah because a cross rope also
provides ropes that come in a range of
different weights allowing you to train
your muscles at the same time as your
cardio you can use a light rope and jump
quickly or a heavier rope and turn this
into a brilliant full body
workout or you can attach the amp
handles which will track your jumps in
the app further gamifying the experience
of jumping rope cross rope offers a
60-day trial period so there's no risk
give them a try and if you're not
completely satisfied return them with no
questions asked and bioner viewers can
also get 15% off a set by using the link
down below and entering the code bioner
at checkout thanks again to cross R for
sponsoring the video and now on with the
show The Climb Up is a movement from
parkour that teaches you how to climb up
onto something very very quickly this is
how you mount a wall but it's not about
just getting over the wall it's about
doing so quickly and gracefully and
without scraping your forearms see take
the average person and ask them to climb
a wall and what they're going to do is
put their forearms on it and then drag
themselves up it's slow it scratches you
up it's generally inefficient what Liam
showed me was that the correct way to
climb up onto a wall involves not
putting your forearms on not putting
your knees on but rather doing almost
like a Kong vaal almost like a muscle up
and launching your leg straight up onto
the wall kicking off the wall as little
as possible but probably to some extent
being able to climb over wall quickly is
an exceptionally useful skill once again
whether you're in Pursuit whether you
need to climb over someone's fence to
get your ball back whatever the case
this will make us into an urban ninja
and this will train us to use some of
that pulling strength and pushing
strength that you might have been
developing through muscleups or through
a host of other exercises you can start
training for this with the Tactical
pullup which is a pullup where you keep
your thumbs on top of the bar which of
course is more similar to how you would
climb if you're climbing onto a wall or
climbing into a window check out my
Batman video from 2022 if you want to
see Liam teach me how to do this
movement
correctly the kettle bell swing is an
exercise that goes in its entirely own
category this is not just a exercise
it's a skill it requires you to hinge at
the hips to keep the body relaxed and if
you're doing the hard style to contract
right at the moment of thrust similar to
martial arts it builds great grip
strength it teaches the hip hinge it
translates to much faster running speeds
and jumping height it really is a
fantastically useful movement and
there's a reason that people talk about
the what the hell effect with the kettle
bell swing in mind most often I saw
someone in the comments describe the
kettle bell swing as a ballistic
deadlift and if that doesn't explain to
you why it's such a useful and Powerful
tool then I'm not sure what will it
engages the glutes which is fantastic if
you're more quad dominant and like
martial arts is something you can
endlessly refine it is the de facto
kettle bell move and I think that nearly
everybody could benefit from
incorporating kettle bell training into
their routine because kettle bells build
strength in those in between areas that
we miss with those linear
movements kettle bells build toughness
which translates to things like
grappling to being more practically
useful I've made a video on this channel
all about the kettle bell swing so check
that out if you want to learn more
next up is juggling which is something
I'm still very Rusty at Liam's much
better but it's something I think anyone
can benefit from juggling is an
inclusion on this list that is more
brain focused or more specifically it's
more Sports Vision focused it develops
your working memory as it pertains to
monitoring your field of vision it
teaches you better hand eye coordination
better Rhythm control all those
things and this basically translates to
better performance in a whole host of
are whether you're driving whether
you're trying to keep an eye on your
kids or whether you're sparring or
playing sports keeping an eye on all the
different players on the pitch so
there's loads of reasons to practice
juggling and this is something you can
do when you're fatigued on your off day
and it's somewhat physical and it's
something I do want to make more content
on in future I might even ask aam if
he'd make a video on that because I say
his juggling is really pretty
impressive I'm going to leave it there
guys because this list could go on on
endlessly but I hope I've Illustrated to
you just how many options there are for
your training that go beyond just
curling weights this stuff will build
muscle it will build body awareness it
will burn calories but at the same time
you're going to be learning cool skills
you can actually use you're going to
become more Dynamic and explosive I
might make another list like this in the
future because there's so much more we
can touch on whether it's things like
swimming or roundhouse kicks or
calisthenics movements like push-ups and
pull-ups whether it's things like hangs
and squats the more skills you learn the
more prepared you'll be for a whole
range of different situations you'll
become an urban ninja and just generally
a better mover a more resilient human
being let me know what your favorite
skills to train are in the comments down
below check out those links to all the
different resources on this channel that
teach you those skills and yeah keep
learning if you want a training program
that teaches you not only how to build
muscle burn fat even train the brain but
also incorporates a number of these
skills then check out my ebook and
training program super functional
training 2.0 there's a link in the
description down below you get an 85
Plus page ebook and over 2 hours of
instructional video but either way guys
thank you so much for watching this
video and I'll see you next time bye for
now
تصفح المزيد من مقاطع الفيديو ذات الصلة
5.0 / 5 (0 votes)