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Functional Training: A Biomechanics Approach to Integrating FT with HIT


Bill DeSimone is a HIT veteran and has been a personal trainer since 1983. As an author and speaker Bill is renowned and highly respected in the industry for his joint-friendly, biomechanical approach to weight training.

In this course, Bill lays out a detailed blueprint on how to build workouts based on a classic HIT foundation that incorporate the best, most valuable and biomechanically proven elements of Functional Training, to enhance the intermediate and advanced trainee’s results.

At the end of the course, you will have the opportunity to have a video-call consultation with Simon Shawcross and the option to submit a video of your own hybrid workout for personalized feedback. If you do submit a video, you will be eligible to receive a HITuni Certificate of Completion.

Note that this is a single-user license for one person.

More information

Course Curriculum

Get Started with Functional Training
Welcome to your course 00:10:38
Introduction to Functional Training 00:06:45
Joint-Friendly Functional Training 00:06:00
Core Stability
Core Stability: Upper Body 00:14:30
Upper Body Exercise Demonstrations 00:10:14
Core Stability: Trunk 00:15:42
Trunk Exercise Demonstrations 00:05:57
Core Stability: Lower Body 00:17:53
Lower Body Exercise Demonstrations 00:09:02
Integrated Movements, Power and Plyometrics
Integrated Movements, Power and Plyometrics 00:03:33
Integrated Movements Demonstrations 00:10:29
Stretching Clients and Yourself 00:04:51
Functional Training and High Intensity Training
Applying Functional Training to High Intensity Training 00:03:30
The Hybrid Workout: Functional Training and HIT 00:21:17
Next steps
Optional Functional Workout Video Assignment 01:02:20
Next steps after your course 00:03:12

Course Reviews


2 ratings
  • 5 stars1
  • 4 stars1
  • 3 stars0
  • 2 stars0
  • 1 stars0
  1. Functional Training


    As always, I enjoy Bill’s writings and may well benefit by actually avoiding future injuries to myself and to my clients. This alone, obviously is worth far more than the price of this course. For this reason, it is a bargain I can easily recommend. However, I was left with less than a clear understanding as to why certain things would be applied that do involve quick movements and subjecting self or clients to higher forces in the process. To Bill’s credit, the author does state that these are optional, and someone might state that my perspective is limited by “hit dogma”.

    I do appreciate that certain muscle groups may well best be exercised statically. I also appreciate that while “hit dogma” may state that the last rep is the safest, because you typically are not strong enough at that point to exert force that would hurt you, however I can see why that in fact may not be the safest rep, if you lose your posture at that point to get deep inroad, potentially resulting in acute or chronic injuries. Redefining failure as the point at which. one can not maintain ideal posture, may seem to lower intensity, but as Bill points out, you may in fact be working the actual targeted muscles more effectively, and likely doing so without putting as much strain on your ability to recover. This makes perfect sense to me, and is another distinction made from this course, that again, is worth more than the cost. Thanks Bill and Simon for making available.

  2. Great addition to your HIT toolset


    Lowed the perspective and incorporation of “functional” exercise into a HIT type workout. Great exploration of differences between different forms of exercise from the most explosive\power driven to the more typical HIT approach. Just a great course with loads of information which is usually not heaar about in the HIT scene.

  • $129.00
  • Number of Sections6
  • Number of Lessons16
  • Number of Quizzes0
  • Lifetime access


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