How to Train for Anything (or Everything) - The ATSP Hierarchy

The eBook and Training Program: www.thebioneer...
The full post: www.thebioneer...
After my last video, a lot of people were asking how they could train for multiple skillsets at once. This video explains the system I use for training myself and others - whether for a specific skill/trait, or whether for cross-functional versatility and performance.
The system is called the "ATSP Hierarchy" which stands for "Attributes, Traits, Skills, Proficiencies." The aim is to distill any movement or ability to specific exercises, or even diet and lifestyle recommendations. You'll be hearing a lot more about this one soon, but I hope it's of use to you until then!
Blog: www.thebioneer...
Instagram: / thebioneer
Facebook: / thebioneer

[@razakrazak6213]

The train everything philosophy/mentality is one of the most important things anyboby can include into their life. So glad we're getting such important info for free. The Bioneer really is the real life Akisame Kōetsuji

[@berzerkfury1459]

Its not free theres ad revenue

[@JacobSW.]

@@berzerkfury1459 only at the end though.

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Ad blocker

[@yeetsin560]

the price is the time you spend watching it which is small

[@goosefs1373]

That’s how it goes, your intro training, you watch anime like kenichi the mightiest deciple, then you want to train more😄

[@NaturalHypertrophy]

4:47 I don't know how to say this without sounding pedantic but the portion of the video starting from this instant is some of the most well articulated explanation of programming I've heard

[@83jbbentley]

I seek strength beyond just lifting weights

[@John-cena6483]

welp, you've come to the right place

[@jesuslovesyou7130]

@@John-cena6483 amen

[@kneesovertoesguy-yr6jl]

We seek death beyond life

[@1TM-j8h]

The key is right here *100 push-ups* *100 sit-ups* *100 squats* *10 km run* Thats all

[@yeetsin560]

Oh... you mean martial arts right?

[@fractalofgod6324]

You are one intense human, your energy is massive.

[@MiketheMadness]

It’s cool that you throw in the videos of you struggling a bit with boxing, it humanises you.

[@NaturalHypertrophy]

4:01 *Local cucumber found sliced up by members of the community. The culprit, a man known as The Bioneer, is still at large.*

[@markymarkeaton]

Only checked the comments to find your comment. Never disappoints

[@randomnameindeed]

@@markymarkeaton Yeah, he's glued to the monitor all the time. It's incredible.

[@randomnameindeed]

Dimdik Well, he’s always one of the first to comment on every lifting and fitness video and often leaves several comments. I also imagine, given his activity, that he follows way more channels than me and probably leaves early comments there too, so your insinuation is a little off, I think. I have my regular channels I follow. Although I think most us could probably do with less youtube in our lives.

[@lukedocherty2855]

Bought your book not too long ago and it’s absolutely fantastic worth every penny thanks Adam and keep up the good work

[@Juan-tm9rs]

Vlad The lad Damn, I needed to hear that, buying that today!

[@ericjuggling]

Yes! Great deal! It's fun to read a section and then try to find a correlating video to hear the info again

[@pras1106]

Can attest to that. Lots of scammers selling very little info for $20+ in Twitter. Adam's book is so dense with info and complete in terms of training details.

[@jw7196]

Does his book cover the content within this video?

[@crazyth1ngs600]

I just bought it and wanted to download it, but it was automatically flagged as malware by gmail ...

[@daniloalves1139]

me, RPG player: oh, so I just level up myself and do this build

[@kuddybeef777]

tbh ever since I started treating life like it was a video game its been going so great. makes you more fearless and willing to take more risks

[@rohanjosi7081]

KuddyBeef True it has helped out a lot.

[@SurvivalGames1]

@Giuseppe Shmo dont worry he sold his car and bought guns

[@1krazyking]

@@kuddybeef777 what exclusive pack r u on

[@monocyte2210]

that is it basically.

[@thestoik5440]

The 215k subs of this channel are gonna be the only survivors in case of an apocalypse.

[@someperson6892]

Ahmed The Stoic you need to know how to use tools, be able to find food, and defend yourself. Which is not just strength. I don’t mean to be rude or discourage you. I actually want to encourage you. It’s very important to be strong. To be able to good decision. Run for a long time. But you need to be able to cook for yourself. Know where you can sleep at night without getting your throat slit. Who you can trust. Keep training but if you really believe there will be some sort of collapse or something, look into preparing city preparing and Canada preparer are general KZbin channels. Good place to start.

[@truebezzy12]

Even the inactive ones? I think you mean the ones that watch the video

[@jw7196]

Some Person However efficacious, the video these comments are under suggests an approach to acquiring any capability.

[@esmee6308]

I'd be so dead regardless due to disabilities, doesn't stop me from trying to apply every bit I can do and overcome my own challenges as much as my body allows.

[@waaagh3203]

Nah. The Amish, who don't even have internet, won't even know the apocalypse happened :D They'll survive everything, and I know they haven't even heard of this channel.

[@RyanHamiltonBaker]

Positive feedback loops! I'm so excited to see what you're coming out with next. I really hope it's a video training course or something along these lines. Your channel has done more to inspire me to pursue better health than any other content out there that I've found.

[@TheBioneer]

Thanks man! Really glad it’s helped :-D I have three things to announce soon actually, and it sounds like at least one should interest you :-P

[@TheDirtBaggers]

I am very inspired by a great deal of your work. Looking at your channel has brought me a perspective on growth that I am grateful to have. Thank you for being you.

[@TheBioneer]

Thanks for watching :-D

[@maksillorenzo9480]

This is the best fitness channel on KZbin hands down

[@matthewdamsta8259]

Can't wait for this new project

[@benm4377]

Agreed, can't wait. This is priceless

[@sdsith]

Same here. I'm honestly anticipating it not only being helpful but also fascinating.

[@1TM-j8h]

Ok dont wait

[@TheElectronicDoctor]

Was always told to master one thing over being a jack of all trades and yet I found being a jack of all trades expanded my life over focusing on the one thing. Not saying you shouldn't focus on something but willing and able to expand your tools, so to speak, gave me more opportunities.

[@elijahramirez2017]

I love the methodical approach involved here. Not only does it allow us to continually make progress toward a goal, but it allows us to make the most of our tine. For someone like me who works a lot, this means I can be confident I'm working on personal goals while maintaining a work/life balance.

[@Demeyez17]

You've got to be on another level with all of the disciplines you work on.

[@bestintheworld5968]

I've been binging on your videos recently and I have a question how much for you to start fighting crime

[@alirezaweirdo3439]

The most unique and diffrent topics ever... Keep it up and good job.

[@TheOnimbus]

I love how you laid out this system, I'm definitely gonna implement this knowledge into my own training. Keep up the good work!

[@cedricflinkerbusch6843]

Always a pleasure, listening and watching your content! Time to get that eBook!👌

[@davidsolomon248]

Just got introduced to your channel after watching Simon Linker's recent video. Very informative - love it! Bold also, because you are challenging / redefining how fitness should be viewed, not just at a society level but on a personal level. Keep up the great work!

[@nakoskyranos4080]

This video is so good. I have returned to it many times over a few years, at it is useful every time. Amazing work!

[@Blahlalsaas]

I love this channel so much. You’ve inspired me to pursue studying the neuroscience of the physical movements of expressive therapies and how they can be effective for mental illnesses.

[@Alex-yr8iy]

I don't know what my fitness level would have been of i had never foumd your channel Always happy to get a notification from you

[@petervaughan7961]

Ditto

[@travispepe553]

Alex yeah same he made me focus on functional training

[@jamesbrincefield9879]

I know this is an old video but it’s the one I happened to be watching when the following happened: someone at work said I was “looking thicker” a couple minutes ago. I feel like I mostly have you and your videos to thank for it. I’ve filled up about half a notebook full of notes from your videos and put a playlist on every night at work as well and I’ve implemented a ton of your lessons into my routine. I just wanted to say thank you. I’m not quite where I want to be as far as mass goes yet but I have no doubt I’ll get there.

[@gmpaulmiller]

This was brilliant! I've been listening to this again and again and trying to integrate my own specific worldview in into the core of of it, or with my worldview as the core, seeing how these areas of total life training can be applied along a systematic range of uses. I'm seeing such a big picture here, with Maslow's Hierarchy, Bloom's Affective, Cognitive, and Physical Taxonomies, and even Biblical references to giftedness. I feel very excited about all this. Let's see what can come of it.

[@MagicMandril]

This is one of best man. I absolutely love your content bro!

[@akshayvarma4518]

I can tell, this project is going to open up new pathways to learning that have been minimally looked at before.

[@ike804]

You and Zack Telander have given me so much fitness knowledge its insane. Keep up the great work :)

[@daveparker2090]

One of the areas I'm focusing on at the moment is Bang for Buck exercises, But I'm approaching it by experimenting which exercises have the biggest crossover to improving other movements. Some exercises although they look and feel similar to others have no "Knock On" effect and the improvement is limited to that exercise. Other's however can seem totally unrelated but have dynamic results. For example if your boxing feels very stiff, wears you out quickly and you feel like your throwing very "muscled" heavy punches, try what my old boxing coach did with me. After a warm up he would get me to perform lot's of dumbbell shoulder exercises. Then throw "Up & Down the Ladder Hooks" which is L&R hooks on a heavy bag, starting hip height working up the bag to head height and then bag down. When my arms and shoulders where completely knackered out, he would then work with me on the focus mitts. It quickly taught me how to throw fast relaxed punches using the rest of my body and not rely on shoulder and arm strength. It also had the affect of giving me a set of shoulders that had enough stamina to keep on going and going.

[@cibablea]

Just bought your ebook, so grateful to you for sharing your knowledge with such fantastic accuracy and clarity.

[@pras1106]

I highly recommend this channel's fans to buy Adam's book to support him. I did recently and am trying starting out with his ONE training method mentioned in the book. For just $20 he packs in a huge amount of material that's dense and complete in terms of whatever is your requirement. Support the Bioneer!

[@jonosween]

These videos are always good to watch. Usually I multi task and listen to them in the background

[@monkeydace477]

These videos have so much value for me thank you for that

[@josesolano6171]

Best fitness Channel IMO. Thanks for sharing your knowledge.

[@cezarionescu75]

Really liked this Adam, great job!

[@TheBioneer]

Thanks man! Was unsure whether to post it at first, so great to see it getting good feedback 👍🏻

[@cezarionescu75]

@@TheBioneer it's high quality stuff

[@topsysdad1]

Great video, so well articulated and as ever on point with advice

[@darrylportra4340]

Outstanding Content,Sir

[@jackbrown8452]

This kinda reminds me of the old Russian training. Where they took young children and got them doing basic movements I.e jumping, climbing and running. To find out as they got older what their body is more capable of doing

[@kurtbarry6150]

Great framework, and excited to see how it evolves. Curious to see how general the four element hierarchy proves.

[@petervaughan7961]

I love this channel. Adam is positive and helpful. And all the commenters are positive and helpful.

[@TheBioneer]

Thanks man! Yeah the comments section on my videos is amazing, I’m really lucky to have such awesome subscribers! 😁

[@AMankstudio]

Life changing channel

[@someperson6892]

This one of the best places on KZbin

[@MAVuh]

I did subscribe before i even watched any of your videos. ( Your viewers and their comments was enough for me - > quality)

[@livemoksha]

Great methodology, well thought out and evidence based, congratulations. I will be waiting for future videos on the hierarchy pyramid!

[@ginovulto2585]

this is so high quality thank you for making these videos you have helped me so much to keep myself thinking out of the box in terms of fitness and life in general now im about to turn this whole thing into a rpg time to learn some skills :D

[@youtubecreators384]

I would like to share my workout schedule. Monday: Pull-ups, sled-push and bicep curls Tuesday: Rest Wednesday: Benchpress, shoulder-press and skull crushers Thursday: Rest Friday: Deadlift, farmers walk and cleans and jerks Saturday: 10 km jogging Sunday: Rest I start each exercise with a 5-10 warm up. Preferably jumping rope. And I finish each weight lifting workout with a 5-10 sprint. Outdoors of course. Never on a treadmill.

[@martinoland1]

you dont get shitfaced on friday and be hungover the next day?

[@youtubecreators384]

@@martinoland1 I neither drink or smoke, and I'm 100% fit.

[@scepticrat]

How's your workout schedule been going, now 2 years later? What worked well, what didn't work, what did you change for variety's sake? Do tell.

[@youtubecreators384]

@@scepticrat I've upgraded it quite a bit. Monday: Sled push, T-Bar rows and bench press Tuesday: Arm workout Wednesday: Squat, dumbbell bent over row, super set with bench press Thursday: Arm workout Friday: Deadlift, barbell shoulder press and pull ups Now I finish each workout with kettlebell swings, as it vastly improves my deadlift. Except for arm days. I finish those with 5 minutes of boxing.

[@Bbbballinnn]

Please make a video about basic movements, positions etc in martial arts or self-defence diciplines

[@jerrynix5206]

That push up that you do with your arms straight out in front of you is almost impossible, my art teacher showed us this in high school and said that like 1in 1000 people or something like that could do that style of push up and there was only one kid that could do it in our whole school. I really enjoy your videos very much thank you Bioneer, as i'm always looking for ways I can train my extremely damaged shoulders so I can get to rock climbing. And hello from Wyoming, USA

[@ibrahimchaudhry9024]

Very Impressive. All of your videos! You are already far ahead of the curve... of 99% of fitness gurus - worldwide. Honoured to learn from your knowledge over-brimming channel. Will buy your material soon. Herculean Cosmic Love, Light, Strength, Joy, Carefreeness, & Smiling Detached Serenity Divine, 🕊️💖🙏🏼🌟🌈🌍🏳️🦁💪🏼🦍⚪💐🎶🐆🌳🕊️

[@wesleyangel777]

Great quality and content as usual! Shame on me for being a day late. In my defense, I was brain deep into Skillshare, trying to improve other skills and didn't pay attention to any of my notifications until this morning. I'm not sure what it is but there seems to be a interesting flow with this one. I don't know if it was the imagery used, speed control, or something but it felt as relaxing as it was engaging. Also, I want to run half naked in the woods. I don't know what that is about though. Stay safe, stay healthy, and have a peaceful evening. P.S. Thank you for your continued support of global health by keeping your discount. You certainly don't have to and it speaks volumes about the type of person you are. I sincerely enjoyed the book and looking forward to a future one, as well as every video upload. You have my gratitude and friendship, sir.

[@Mori-ej9lr]

@The Bioneer idk if you’ve ever looked into it but I thought acupuncture and usage of different pressure points for performance could be an interesting video topic. (Got this from an idea from an anime I watched recently) Edit: great video btw. Keep em coming.

[@ericjuggling]

Nice Adam! When I was learning how to juggle bowling balls(flex), my friend who's used to football training(american) suggested that I isolate and train my triceps and biceps(atributes?), I ended up just juggling a light weight bowling ball at the alley and increasing the weight each session(proficiency) both may have worked, but I liked working from the top of the pyramid down bc then I knew that I was training the correct muscles needed (turns out it takes lots of core and forearms more than tri and bi)

[@Martin123_9]

Just purchased your e-book!

[@Storyman09]

This is extremely useful.

[@charlieking4682]

Love your stuff. Great high quality content

[@TheCheto128]

Here's a fun video idea, Heart Rate Variability. Would be a fun topic to explore

[@bepiisboy2911]

this looks like a great tool, going to use atsp for blacksmithing

[@540EinherjarInMyBrain]

Great stuff! Just wanted to let you know that I bought your book and I have been making some great mass and strength gains using the overcoming isometric and volume finisher sets.

[@hiroblizz11]

Sir you are my master, please accept this student 🙏🏼, i will apply efforts to prove your teachings.

[@sunavila]

Hi Bioneer. Awesome channel. Have you considered the practice/study of mathematics for improvements in analysis and logical thinking? I would also look into Chess; the practice of a musical instrument; and learning languages, as they have been shown to improve brain function in some way. I am sure that there are many more activities worth mentioning that improve the thinking process...Improved brain function has complete "carryover" to anything. Thank you for the great content!

[@ManifyDa]

Very interesting. Thanks for another great video :)

[@inesmoncao6631]

This is brilliant!

[@leonidas8513]

Hey Adam love the channel

[@michael43216]

How about language acquisition? I'm trying to learn a new language all by myself and this rings a few bells... I've started working on it a month ago and did some planning in a similar I would plan for learning a new calisthenic skill. It's quite interesting, actually.

[@cbodsworth]

Look up tim ferris about how to learn languages. He has spent a lot of time on learning how to learn languages quicker and more effectively

[@michael43216]

@@cbodsworth I will. Thanks!!

[@cahallo5964]

@@michael43216 Look up What I've Learned's video on language learning too

[@zackberesheim]

Honestly start speaking it as soon as you can, this is where findingn native speaker is invaluable. I use Rocket Languages and an app called Tandem that connects me to pen pals for language sharing. Consistency and spaced repetition. Sorry, that was kind of word spew. 😅

[@Tomara632]

@@zackberesheim I agree

[@thehumanpractice2985]

I was about to ask you if you could show us your take on Kendo and training, but I don't know if that's something you would be interested in, although I've seen great improvement on my physical and mental state after 6 months of training (just researched on my own terms and started practicing and writting my experience), so if you haven't checked it out, I think it's worth the shot, as there is upper body, core and lower body included. Yes, you use your whole body, that's why I though you would like to check it out. On another note, and more relevant to the video, I also agree that anyone can treat almost anything as a skill, and information can be extrapolated (using same attributes for different skills, traits and proficiency, as in your metaphor). It's just simple logic, training different abilities/proficiencies(?)(sorry spanish is my native tongue), get you to develop many different attributes (in the lowest end) that will come in handy to build expertise in another discipline. It's amazing! Thank you so much for putting it into words. Now I can analyze it further in my own research in Kendo. I'll be sure to quote you :) And send you my material later.

[@ajithsidhu7183]

Please do one how people who hot rock bottom to build themself up physically,mentally,for the job market and emotionally

[@Nico18_]

Make a video about primal training, please. Nice video 👍👍👍👍

[@doublethebenjamin8185]

This is incredible!

[@justMakss]

Please do an audio book of your ebook

[@andreahansen5883]

I see the psych degree in this one -- i really like this -- thank you

[@reminixiv888]

fascinating theory

[@marcoarana2773]

im definitely using this

[@monocyte2210]

Hey man. I really love this ATSP concept. I've been reading a lot about how our brains function and other related books for more than 5 years now. I could safely say that This concept best summarizes a lot of literature that I have read. You should copyright this or somethin. some academic in university might steal this and publish this elsewhere

[@gabrielalfaia8154]

I really think you should talk about the buteyko method or the oxygen advantage. I've seen that in some of the exercises you do you mouth-breath, and i think that this is a critical error that can really decrease any person's performance.

[@corynorell3686]

Am I crazy or did you take the basic process of leveling up in video games and turn it into a training paradigm?

[@howtodoit3074]

you need to make a traing regimen with like 4 levels that incorporate everything like bodyweight lifting and martial arts into ine easy to read and follow program

[@BardiaFD]

I currently have lower back pain and poor posture. I really need help curing this pain and getting my body to optimal levels like yourself. Do you offer phone consultations by any chance? Getting some guidance would be helpful!

[@the_primal_instinct]

Could you make a list of top "bang for back" excersices?

[@kilianb8674]

Is there a similar video about how to train for everything from strength to endurance to explosiveness to cardio etc.?

[@floydmichaelmoss]

Need coach Greg to review this channel

[@kzr4858]

It would be really cool if you could give some excersises specially meant for taekwondo because I do it and i would love to see what you think about it. Love your work. Thank you

[@davetruelson5855]

Im interested in this and would like to help. Im buying the book and would like to give constructive criticism on the book and also be apart of improving annd expanding your pyramid. Let me know how to connect.

[@ascendedsavage7040]

Can you do a video about lomachenko's mental strength training

[@Vengeance-1]

How could I get in contact with you to pay for a diet and workout plan for the next 6 months? In preparation for navy seal training

[@adamkhan7234]

Hold up, wait - Did bioneer come up with this himself? This is the type of simplified wisdom borne out from reflections on self evident truths that reveal themselves after consistent integrated mindful action. I like to think I try and think the way he thinks. Can't believe I hadn't subbed before but I definitely will now!

[@nickcouch6337]

Would love to see a plasticity video, by plasticity are you focused more on the connection between mind and body when you are doing various things: workouts, learning, and overall performance?

[@tlll6817]

Kettlebell rotational swings? Any advice do you think its better than normal swings for martial arts?

[@voiceinthen0ise]

Quality content here.

[@milo5182]

I appreciate you man really

[@tanvirlatif3203]

You are my mentor

[@Tobinounet]

Hey I got a question, will you ever release a physical copy of your ebook? Because I hate readiing PDFs actually... :(

[@brandoncutler09]

Have you worked with someone with scholeosis? I want to work more on unilateral training (i.e. single-leg squats and handstand without a wall), yet I am having a bit of a challenge in balancing. I can do handstand push ups with a wall, however. I appreciate the input. Everyone can chime their thoughts as well

[@brandoncutler09]

@@richard3060 I do not believe I have. I feel heavier on my right side than my left. The heaviness causes imbalance because of more added muscle. I call it my power side because I have more power output there than my left. However, my left side is faster and more flexible. I am attempting to add more flexibility exercises to my workouts. I want to have some sense of ambidextiy (if that is the right word to describe) rather than focusing on putting more work one side of my body. During graduate school, I have been working on my left side more. A result of this is beating a close friend of mine in an arm wrestling match with my left. I have more l muscle mass and strength than I did before I started lifting heavier weights. I had to train both my mind and body to focus more attention on one side, other, and both (if that makes sense)

[@anthonytm2540]

This is dope thank you 🙏

[@zodiac556]

I have a question for you Mr Bioneer.... i have muscle fatigue and its to the point where if i pick up a brick my arm starts to shake. Do you know how to solve my problem??

[@TheDamianvain17]

"Ooh! Alfred, purchase me a copy of that book!"

[@robertlehnert4148]

"Yes, Master Bruce"

[@mcrance4063]

I am try your training program. Its very difficult and some exercises like the hangging around the world is impossible for me

[@craigpharaoh4669]

excellent info. man i would love to work with you

[@eye4lies]

So what are the traits for being a better basketball player

[@max4million47]

I’ve been thinking about this