Functional Strength Training

In most gyms you’ll see lifters moving weights up and down, but that leads to compression on your joints and spine.

In our gym, we prioritize lifting weights through a horizontal force to train the muscles to contract the way they do in the real world.

Weight lifting that you see in most gyms builds muscle through vertical forces, BUT your muscles don’t work like that.

Your muscles function through multiple forces and need to be capable of dispersing force horizontally and vertically to help your body move well through all planes of motion.

So before you pound out rep after rep of barbell squats or bench presses, recognize that your body doesn’t actually move like that on a regular basis.

To learn some functional alternatives check out the Functional Patterns Training System to set your body up for the world it lives in.

Come meet our team, we’re the only trainers in San Antonio who are FP Certified Human Biomechanics Specialists, ready to help you address your dysfunctions and move better!

What To Expect In Our Gym

In our gym, you won’t see an exercise demonstrated and then be expected to execute it while our trainers stand around and count reps.

Instead, what you’ll find is trainers who show you how the exercise should look, coach you through the technique, and then ask you where you’re feeling it to make sure you’re doing it correctly.

If you’ve been hurt by trainers in the past, come and see us, not all trainers are created equal. Our team is made up of Functional Patterns practitioners that are taught cutting edge techniques to get your body out of pain for good, and moving better to enjoy an active lifestyle!

Move Correctly

Nothing happens independently with movement, everything works synergistically to move correctly.

If you’re misaligned in one part of your body while you’re moving, another part of your body will compensate and contract the wrong muscle, or the right muscle the wrong way- causing imbalance, leading to pain and injury down the line.

This is why it’s important to manage your form during every rep if you want to sustain/enhance your fitness and ability to function down the line.

This is what our objective is when training you. Getting your body to learn what it needs to do in order to function and move well.

Sometimes this is simple but not easy because your body and brain have been working a specific way for years. Sometimes that way is what causes imbalances that lead to overuse, injury, or chronic pain.

Once we uncover what we need your body to do, we teach exercises that reinforce that objective until the nervous system learns it and the function has been programmed/reprogrammed into your neuromuscular system. This reinforcement helps make changes that last.

We watch your from during every rep because one set of an exercise done wrong, AKA- done the way your body has always done it and thinks it’s right, doesn’t create the change your body needs to be reprogrammed. This is where our trainers come in, to pester and annoy you until you get the rep done right, multiple times. (We really don’t mean to annoy you, but sometimes the right work can be monotonous until your brain and body grasp the concept). We’re just here to help 🙂

If you’ve been trying to rehab your body with no improvement then you might not know what you need. We’ll help you pinpoint the missing pieces and improve the way your body moves!

Functional Fitness Part 1

Functional training can mean different things to different people. In our gym, it means exercising to coincide and enhance your body’s natural movements- like walking, running, lifting objects, standing, and navigating daily demands without pains or injuries limiting your function.

Humans innate biology designed us to stand, walk, run, and throw. These functions shaped our muscles and the way our muscles work. This is why our trainers prioritize exercises that match these types of movements. The outcome is a well connected, strong, and mobile body that can withstand the demands of the real world, because real life enforces these mechanics consistently. As opposed to movements like crawling (not a regular function after we learn to walk), burpees (beating your body up to burn calories from overeating), step aerobics (repetitive strain on your knee joints), spin classes (conditioning your hips to be stuck in flexion, like sitting all day) , or powerlifting (not the same demand as lifting an object because the barbell limits your range of motion).

If you like disconnecting your legs from your upper body during spin class, overdoing HIIT classes to punish your body from overeating, using your lumbar spine as a lever during powerlifting, or just like acting like an animal and crawling around the floor- then you do you. BUT if you’re only doing these types of things because you’ve been told they’re healthy or they’re going to help you, then stop and reconsider how your body actually functions (standing, walking, running, throwing) and if these types of exercises are reinforcing these functions or causing dysfunction.

Stay tuned for our next post as we elaborate further on these different modalities.

Evolutionary Muscles

Throwing is an integral function that shaped human’s innate musculature.

The same way we developed muscles from running to survive, we developed muscles from throwing spears to kill prey and feed ourselves.

For example, the chest muscles developed from throwing and not pushups or bench presses, the same way the glutes developed from running and not squats and leg presses.

Evolutionary characteristics played a defining role in what are muscles look like and how they function. Training is best for the human body when the exercises respect the blueprint of how our muscles work to move us.

This allows exercise to translate outside of the training room into sports, performance, and everyday function.

Learn how you can benefit from exercising in respect to your natural function, with our team of Functional Patterns Biomechanics Specialists.

The Kinetic Chain

MUSCLE INTEGRATION MAKES UP EFFICIENT MOVEMENT. THIS IS BECAUSE ALL OF OUR MUSCLES ARE LINKED THROUGH THE KINETIC CHAIN. IN OTHER WORDS, WHAT HAPPENS IN ONE AREA OF THE BODY HAS A DIRECT OR INDIRECT EFFECT ELSEWHERE.

THE POWER OF THE KINETIC CHAIN CAN MAKE MOVEMENT THERAPEUTIC BECAUSE IF YOU HAVE KNEE PAIN, THE PAIN COULD BE CAUSED BY WEAK GLUTES. SO BY STRENGTHENING THE GLUTES, YOU RESOLVE YOUR KNEE PAIN.

IMAGINE YOUR KINETIC CHAIN LIKE A ROW TEAM, WHEN ALL YOUR TEAMMATES ARE ROWING AND DOING THEIR PART, THE BOAT MOVES WITH LESS EFFORT. BUT WHEN ONE OF THE ROWERS ISN’T DOING THEIR JOB, IT PUTS MORE RESPONSIBILITY ON THE OTHER MEMBERS OF THE TEAM. THE TEAM GETS TIRED FASTER, BECAUSE EACH MEMBER GETS OVER WORKED,

WHEN LINKS ARE WEAK AND NOT DOING THEIR JOB (LIKE THE ROW TEAM ANALOGY), MOTOR COMPENSATIONS DRIVE YOUR MOVEMENTS. WHEN YOU DON’T MOVE WITH OPTIMAL MECHANICS YOU RISK INJURY AND REPETITIVE  DYSFUNCTIONAL MECHANICS LEAD TO PAIN.

IT’S IMPORTANT TO GET YOUR KINETIC CHAIN LINKED UP AND FUNCTIONING LIKE A ROW TEAM THATS IN SYNCH. WHEN YOU EXERCISE IN A WAY THAT ADDRESSES THE WHOLE SYSTEM AND THE WAY IT INTERCONNECTS, YOU BUILD MUSCLE FOR THE WAY YOUR BODY IS GOING TO USE IT IN REAL WORLD CONDITIONS.

 

How To Move Better

Tension built in the muscles takes pressure off the joints, ligaments, and bones and allows the muscles and tendons to work as the support system for the body.

This all sounds ideal, especially if you’re someone suffering from pain and restrictive movement because of pain. However it’s not guaranteed to happen if you do exercises that compress your structure. Squatting with a bar on your back causes compression on you vertebrae, bench pressing limits the range of motion of your shoulder girdle and disconnects the pec muscles from the powerful oblique muscles, deadlifting causes your lower posterior chain to work but neglects the upper and causes your lumbar spine to overwork.

All of these are very common exercises that are prescribed to build strength, but often what you aren’t aware of is it’s at the expense of your joints, spine, bones, and ligaments. The physics behind these movements causes the muscles to load exclusively through one direction of force, whereas in reality, the same muscles are constantly being used through multiple angles of force.

There are a few problems with this way of training. The movements themselves don’t allow the force to be balanced out through other angles, and so while the muscles are being worked, the nearby joints and ligaments are also being strained. The movements also don’t allow other muscle chains to integrate with the targeted muscles, which leads to overuse and fascial disconnection from the rest of the chain. Finally, since the movements only train one force at a time, when you go to use your body in the real world, the muscles aren’t thoroughly prepared to be resilient against the multiple forces acting on it.

These movements do make your muscles stronger, but only within the context of the exercise itself. Once your body is off the bench, or the bar isn’t on top of it, your muscles have not been conditioned to withstand other forces. Additionally your muscles have not been conditioned through integration and all the built in connections are not linked efficiently so muscles are working on their own to help support you. Like you’re in a canoe with a group and you’re the only one doing all the paddling- the group should work together to make the paddling easier and the water more enjoyable. Your muscles should learn to work the same way.

Another point to consider is that the exercises themselves cause strain on the joints, ligaments, and bones from the dysfunctional mechanics during the movement. But the exercises can indirectly affect the joints, ligaments, and bones later down the road, by not offering the right support from your muscles when you move in the real world. In other words, the exercises aren’t preparing your body for reality.

Exercise should be used to build resiliency to life outside of the gym. This concept is one that our trainers always remind our clients of when we teach them exercises that align with this principle. The result is a stronger body, leading to less pain and old injuries being resolved in the process.

Come to our gym and learn what is best for your body and how you should be exercising to promote longevity and sustain your fitness.

How Do You Train Your Pecs?

Did you know your chest muscles (the pecs) dominate movements like punching, throwing, and even running?

The pecs were designed for these functions via human evolution- throwing spears, pumping the upper body when running from danger, and fighting for survival.

These muscles also connect into multiple kinetic chains and when we move, they function together with the rest of the chain to produce more power and efficiency. For example, the pecs share functions with the nearby oblique muscles and function more often through rotational mechanics, like throwing, instead of exclusively pressing motions.

Traditional chest training like the bench press and pushups will make your pecs stronger, but not the rest of the chain your pecs connect to. Therefore you’re only strong at the bench press and not functional activities that require you to use your pecs the way they were designed.

The bench press is one exercise we were taught to make our chest stronger, but the chest predominately functions in different patterns than the bench. When we go to use our pecs the way nature designed them, but we’re unnaturally training them, they aren’t prepared for reality and injury risk goes up.

Come work with trainers who know the way your muscles need to be trained, and how to teach exercises that go hand in hand with their natural function(s). At our gym, your muscles are prepared for real life so your body can function without pains and injuries, the true meaning of strength.

Action shots from our hard working clients

All ages and stages of life working with our trainers to learn how to improve their biomechanics, to move better in life outside the gym!


The only gym in San Antonio certified to teach your body Functional Patterns!


Our trainers teach exercises that go hand in hand with your body’s natural movement. Allowing your muscles to get strong, mobile, pliable, and supportive simultaneously!


Most importantly, the gains made in the gym translate to life outside of the gym. Achieve real world strength to help your body everyday. Whether you’re looking to improve your general fitness, prevent injuries, rehab existing ones, or manage chronic pain- our gym is your one stop shop!

Our Trainer’s Aren’t Cheerleaders

At this gym you won’t find trainers that cheer you on to finish reps just to say you completed the set. Instead you’ll find trainers that coach you through the ins and outs of each rep to ensure your performing the exercise correctly.

You’ll be taught exercises specific to your body and what you need relative to the goals you have. You won’t be shown an exercise just to get your heart rate up and sweat pouring just to make you feel like you worked out hard.

We don’t see the point in getting your body moving fast and hard in the beginning, if you’re going to default to moving incorrectly and compensating your way through a movement. We take things slow to ensure that your brain and body are connecting on the same level and you’re learning how an exercise should feel, what muscles are working, and why you need to do it a certain way- when all your body wants to do is move through the path of least resistance, tricking your brain into thinking you’re doing it right.

So if you want learn how to exercise instead of just going through the motions (setting yourself up for pain and injury), book an initial consultation with our trainers today. This isn’t the Orange Theory’s, F45’s, CrossFit’s, or the Gold’s gyms of the city- we personalize our unique approach to training the human body. The way it was meant to be trained to prevent injuries and rehab existing ones, in the process of building strength and mobility that translates to the real world.