TRAINING FOR HUMANS
GUIDE
Hello and welcome to the Functional Patterns Training for Humans Workout Program.
This program was specifically put together to get you into the best shape of your life and
sustain it for the rest of your life. This is the most comprehensive workout system ever
devised and it will be essential you follow this program to a T. To get right into this, it
will be crucial that you understand this is not a traditional training system and that many
of your preconceptions about fitness may change after doing this program. To start, we
will take a look at the most common questions asked by people who have partaken in the
Functional Patterns fitness system, so that we have a clear understanding of why this
training is different from the rest.
FAQ's
How many sets/reps should I do per exercise?
It is recommended that we do not look at things from a sets/reps perspective when it
comes to doing exercise. Reason being is that if we do 1000 repetitions of terrible
technique, we will create a deficient neurological pattern that will likely lead to injury
later on down the road. Instead, we analyze the quality of the repetition and the
capability to institute fatigue on the muscles put into load in the most basic movement
patterns. It does not mean we have to add weight to the exercises right off the bat. If we
evaluate that we have imbalances in our muscles from things like sitting all day, it's very
likely that those dysfunctions will act as a resistance much like weight even when you
attempt something as simple as a bodyweight squat. Most people who are coordinated
enough will burn out after one bodyweight squat, or they will fatigue in 5-10 seconds
when they integrate a neutral posture. This indicates that the sets/repetitions frame of
mind is very limited and that other factors need to be taken into the equation before
figuring out how many sets or repetitions you need to do. Simply put, let the fatigue in
the areas desired set the tone for how many repetitions you will need to do.
When should I progress myself?
A proper progression will be when you are capable of fatiguing the desired musculature
during an exercise on command. For instance, if you're doing a bodyweight squat and
you can institute a fatigue in the hamstrings, abdominals, and t-spine all at the same time
during the bottom phase. This indicates that you have superior control over your body
and that it will be likely you'll maintain this control under a progressed period. Another
indicator of a need to progress is a simple analysis of your posture. This can be found in
the book "The Power of Posture".
Why such an emphasis on the basics?
The basics are what all the greats in any aspect of life do well. The people who get the
greatest results in the Functional Patterns methodology are those who stress the basics on
a daily basis. A crucial point to understand is that all of the most advanced movements in
this training system are purely derivatives of basics covered in level 1. Do not get ahead
of yourself in the training and the rewards will be immense in the long and short term.
Is Functional Patterns purely for the MMA fighter or Martial artist?
No. Human biomechanics are human biomechanics. Mechanics apply to functional
activities found in reality. Functional Patterns puts a focus on mechanics, it's just in
Naudi's interest to partake in the martial arts from a personal liking.
How do I institute my Myofascial Release and corrective work into this program?
This is purely up to how your body is feeling and where your posture is at a given
moment. If you are initially on this program and have been sitting at a computer or
school desk for the last 10-30 years, it would be wise to put 90 percent of your focus on
MFR and bits of corrective exercise for a 2 months before getting on this workout plan.
If you have already gone through the foundations, then it's recommended you do about a
50-50 split of exercise and correctional work. There are ultimately many variables to
consider in terms of work environments and daily activities, so a 50/50 might be a safe
place to work from.
How should I sequence my circuits?
There is no specific right or wrong way to do these exercises in circuits, however it will
be important to understand that as the exercises advance, smaller circuits or no circuits
should be done. Most of the moves as things advance will become several exercises in
one and they will fatigue the body similar to a sprint. This will render circuit training
almost an impossibility with these very advanced movements present. The best thing to
do if you decide to run these workouts as a circuit is to change planes of motion as often
as possible. This will enable you to continue through the circuits easier because the
muscles will not be as overloaded in one specific neuromuscular pattern. Also notice that
if there's a push on one exercise, it's often times good to superset them with a pull to
counter the movement.
LEVEL 1
Duration at level: 2 weeks - 2 months
Duration of each workout: 40-60 minutes
Notes:
Videotape yourself doing the exercises and compare your mechanics to the examples on
the video. If you cannot attain those biomechanics, it is likely you will need to regress to
the Human Foundations system. DO NOT CUT CORNERS AND PROGRESS
YOURSELF THROUGH THE PROGRAM IF YOU ARE NOT EXECUTING THE
MOVEMENTS WELL! It will only lead to bigger problems later on down the road.
1.) Standing Neutral Position
Points of fatigue (not in order):
1. Glutes
2. Thoracic Spine Musculature
3. Core
2.) Plank
Point(s) of Fatigue:
1.) Core
3.) Squat
Points of fatigue:
1. Glutes
2. Hamstrings
3. Thoracic Spine Musculature
4. Core
4.) Lunge
Points of fatigue:
1. Glutes
2. Hamstrings
3. Thoracic Spine Musculature
4. Core
5.) Side Lunge
Points of fatigue:
1. Glutes
2. Hamstrings
3. Thoracic Spine Musculature
4. Core
6.) MB Slam
Points of fatigue (not in order):
1. Glutes
2. Thoracic Spine Musculature
3. Core
7.) One Arm Row
Points of fatigue:
1. Latissimus Dorsi
2. Posterior Scapulae
8.) One Arm Rotational Row
Points of fatigue:
1. Latissimus Dorsi
2. Glutes
3. Core
9.) Transverse Hold
Points of fatigue:
1.) Core (obliques)
LEVEL2
1.) Pendulum Squat
Points of fatigue:
1. Glutes
2. Hamstrings
3. Thoracic Spine Musculature
4. Core
2.) Alternating Pendulum Squat
Points of fatigue:
1. Glutes
2. Hamstrings
3. Thoracic Spine Musculature
4. Core
3.) Pendulum Lunge
Points of fatigue:
1. Glutes
2. Hamstrings
3. Thoracic Spine Musculature
4. Core
4.) Alternating Pendulum Lunge
Points of fatigue:
1. Glutes
2. Hamstrings
3. Thoracic Spine Musculature
4. Core
5.) Quad Pad Hand Raise
Points of fatigue:
1. Core
6.) Squat To Toes
Points of fatigue:
1. Glutes
2. Hamstrings
3. Thoracic Spine Musculature
4. Core
7.) Transverse Twist
Points of fatigue:
1. Core
2. T-spine musculature
8.) Step To A Row
Points of fatigue:
Entire body should feel fatigue in this exercise
9.) One Arm Punch
Points of fatigue:
1. Thoracic Spine Musculature
2. Core
10.) Speed Skater
Points of fatigue:
1. Glutes
2. Hamstrings
3. Thoracic Spine Musculature
4. Core
11.) MB wood chop
Points of fatigue:
1. Glutes
2. Thoracic Spine Musculature
3. Core
12.) Burpee
Points of fatigue:
1. Glutes
2. Thoracic Spine Musculature
3. Core
LEVEL 3
1.) Plank Progression
Points of fatigue:
1. Core
2.) Jump Squat
Points of fatigue:
1. Glutes
2. Hamstrings
3. Thoracic Spine Musculature
4. Core
3.) Renegade Row
Points of fatigue:
1. Core
4.) Pendulum Swing Jump
Points of fatigue:
Entire body should fatigue
5.) P Swing Alt Jump
Points of fatigue:
Entire body should fatigue
6.) KB Swing
Points of fatigue:
1. Glutes
2. Hamstrings
3. Thoracic Spine Musculature
4. Core
7.) Side Skip Angled Twist
Points of fatigue:
Entire body should fatigue
8.) Squat Jump Row
Points of fatigue:
Entire body should fatigue
9.) Sumo Punch
Points of fatigue:
Entire body should fatigue
10.) Jump Squat MB slam
Points of fatigue:
Entire body should fatigue
11.) Split Jump Lunge
Points of fatigue:
1. Glutes
2. Hamstrings
3. Quadriceps
LEVEL 4
1.) Speed Skater Pendulum swing
Points of fatigue:
Entire body should fatigue
2.) Contralateral step Press
Points of fatigue:
1. Core
2. T-spine
3.) Contrastep Pull
Points of fatigue:
1.) Latissimus Dorsi
2.) Glutes
3.) Core
4.) 2 step running man
Points of fatigue:
Entire body should fatigue
5.) KB Saggital hop
Points of fatigue:
Entire body should fatigue
6.) Frontal Plane KB Swing
Points of fatigue:
Entire body should fatigue
7.) Frontal Skip KB Swing
Points of fatigue:
Entire body should fatigue
8.) Walking Contra KB Swing
Points of fatigue:
Entire body should fatigue
9.) Walking 180 KB swings (one arm)
Points of fatigue:
Entire body should fatigue
10.) Burpee Jump Squat Slam
Points of fatigue:
Entire body should fatigue
11.) Sky Reach
Points of fatigue:
1. Core
LEVEL 5
1.) Plyostep Lunge
Points of fatigue:
Entire body should fatigue
2.) Pendulum Plyostep Lunge
Points of fatigue:
Entire body should fatigue
3.) Alternating Twist
Points of fatigue:
Entire body should fatigue
4.) Donkey Kong
Points of fatigue:
Entire body should fatigue
5.) Firecracker
Points of fatigue:
Entire body should fatigue
6.) Kick Back KB swing
Points of fatigue:
Entire body should fatigue
7.) KB Shuffle swing Lunge
Points of fatigue:
Entire body should fatigue
8.) KB Around the world
Points of fatigue:
Entire body should fatigue
9.) 3-step/6 step Running Man
Points of fatigue:
Entire body should fatigue
10.) Bruce Lee
Points of fatigue:
Entire body should fatigue
11.) Sprinter Press
Points of fatigue:
Entire body should fatigue
12.) Sprinter Pull
Points of fatigue:
Entire body should fatigue
13.) Hot Lizard
Points of fatigue:
1.) Core
14.) Figure 8's
Points of fatigue:
Entire body should fatigue
