That’s right: after over four years, the next evolution of SuperFunctional Training is here!
SuperFunctional 3: SUPERMOVER.
So, what exactly IS SuperMover? How is it different?
SuperMover is both a natural evolution of SuperFunctional Training 2 and a slight pivot. The aim is still to develop functional performance: not just to build strength but also speed, agility, and endurance… so that you can actually use that strength. Now, though, there is a heavier focus on movement.
Because human performance all about movement.
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While it’s great to be able to lift heavy weights, it doesn’t mean much if you can’t also run, jump, climb, and throw. These are the skills that will allow you to pursue your athletic goals, to express yourself freely, and to feel youthful and energetic.
We’ll still be developing a lot of strength from calisthenics movements and other advanced techniques but these will be in service of the things we want to do.
Too many training programs focus purely on strength and aesthetics. They focus on adding kilograms to a few lifts and inches to biceps, even as you start to feel stiff and tired.
Even as you develop aches and pains and lose your mobility.
Instead, we’re training like an anime action hero! Building a body that can move.
Using a combination of calisthenics, skills practice, mobility work, and optional kettlebell training you will begin to feel explosive, powerful, and athletic.
And you’ll develop a physique to go with that: on that doesn’t look bloated and disproportionate but powerful and athletic.
To this end, SuperMover 3.0 utilises the high-rep calisthenics training that I’ve been discussing on the channel along with skill development and mobility. These are performed in such a way as to offer maximum benefits in a short amount of time, while requiring minimal recovery between workouts. You’ll build strength and endurance at the same time.
Countless people that I’ve trained have been shocked at how quickly they see gains with this style of training – when they do it right.
Not into high-rep work? Then the easier variations or the harder “drop set” routines have got you covered and can build strength, endurance, and control simultaneously!
The initial workout routine is extremely simple and accessible for anyone with no equipment. However, there is also a huge index with over 100 different movements to choose from. These include easier and harder variations.
All 26 of the main exercises come with in-depth video tutorials while all the additional exercises come with illustrated explainers.
The movements have also been selected to be fun and challenging in ways that most programs are not. You’ll FEEL like an action hero as you leap and crawl around your gym or front room. With so many different movements to choose from, you’re almost guaranteed to discover new favourites.
I wanted this program to be FUN and cognitively engaging. You’re moving in a way that’s interesting and that challenges multiple functions of the body at once.
How did I combine this with the high-rep approach? While still ensuring there’s enough stimulus for growth and progress?
Well, you’ll have to give it a go for yourself!
In addition, you’ll also find a far more detailed and in-depth mobility program. The “Liquid Motion System” provides a simple and powerful routine that you can follow to reduce pain and move with greater control and freedom.
Once again, there are tons of movements to choose from and there’s advice on how to fit this into your routine along with the SuperMover workout itself and any additional exercise.
SUPERMOVER – SuperFunctional Training 3
SuperMover offers a full training program, 200 page ebook, and 26 video tutorials to help you build an elite, athletic physique.
I’ve also taken on board all the feedback I’ve received from my previous training programs and integrated all the additional knowledge I’ve learned over the last several years.
Some people complained that SuperFunctional Training 2.0 was overly complicated and time-consuming. That’s why SuperMover is built to be streamlined and effective; it doesn’t assume that this is the ONLY exercise you’re doing. It provides the stimulus for strength and performance while still leaving you with time and energy to pursue the things you love.
If you choose to do the most minimal version of this routine, you can start seeing results with just three to four 40 minute workouts a week!
This product is also bigger and better than SuperFunctional Training 2.0 in every way. Not only do you get the SuperMover workout but you also get ANOTHER massive ebook. This time it’s over 200 pages long with awesome illustrations from a number of artists.
The ebook details the philosophy and theory behind the workout and exercise selection, along with advice on how to get the most from it.
Then there are the additional modules for those wanting to take their training further.
There’s the “Internal Calisthenics” section, for example, that explores exercises that focus on muscle control and posture for muscles you don’t see. Muscles that are, nevertheless, crucial for posture, balance, stability, and control.
For those really wanting to take their understanding further, the Ability Pyramid provides a framework that allows you to reverse engineer any athletic goals and write the perfect training program to support them. This includes a detailed “glyph system” for “reading” exercises and sports and you’ll be able to download those glyphs to assign to your own workouts and movements.
There’s even additional materials for creating your own cheat sheets – including over 100 exercise illustrations!
I’m incredible proud of SuperMover and I believe it has something to offer everyone. Whether you just want to follow the basic routine and videos as a beginner, or whether you want to dive in and create your own bespoke workouts using the same structure.
Time to move!
Loving the new program, Adam! Who knew bodyweight training could kick my butt so hard, lol.
Also a big fan of the art/animation and dystopian storyline, but I’m hoping it ages very poorly and no one in the near future understands what the fuss was all about.
Hello Adam,
I am really curious about this program. I am just wondering if you could provide a list of the equipment needed for it?
Cheers!
You don’t technically need anything – there are workarounds for those exercises that require some stuff. For example, heavy rucksacks filled with books or a bedsheet trapped in a door to use for bodyweight pulling movements.
That said, life will be easier if you have access to dip bars, definitely (two chairs works, alternatively). A pull up bar is helpful. And a kettlebell is a big bonus for several of the optional exercises. I hope that helps 😀
Thanks, man 🙂
Helps a bunch!
How heavy should the kettlebell be? I mean, should I be able to curl it or should it be heavier than that?
Been watching your Channel for years, but just started calisthenics with a homemade program based on the basics.
Love what you do, keep up the good work!
Hello,
I was looking to purchase this training plan. Is this plan set up in 12 week or 8 weeks at a time. I don’t know if you are familiar with athlean x. I was wondering is your training setup similar. I really enjoy your content.
Hi Adam,
I like the program. However, it would be helpful to include a content index at the beginning, it would make navigation much better for users. Also, the size of the main document is pretty big (130 MB). I’m not sure if that’s due to the many images included and/or their high quality (PPI). A smaller document would be much more handy.
Please take this as constructive feedback.
Greetings!