Hey Langley, What’s your Bootcamp IQ?

You’ve probably heard the term functional movement before in a fitness setting. I would in fact term the style of training that we do at bootcamp effect as functional training.

So..what’s that really mean?

Functional is derived from the word function which means “the action for which a person or thing is particularly fitted or employed.” Well, human movement can be categorized into 6 basic movements or functions:

  • Run – We all walk and run. It’s all something we’ve done since we were young.
  • Squat – We squat down everyday when we sit into our chairs.
  • Push – Imagine pushing your car after it breaks down or pushing someone in the chest, yes those are the best examples of pushing I could give…
  • Pull – Imagine scaling a wall, or pulling something closer to us like a table.
  • Bend – Imagine picking a bag off the ground, when we bend at our hips that’s bending (think deadlifting)
  • Lunge – You know lunging of course! Walking up the stairs is a great example..
  • Twist – Speaks for itself.

So the human body needs to do these movements. We perform functional exercises that incorporate these movements.

And whether we are moving our bodyweight or carrying something, functional movement can essentially be described as the ability to move large loads, long distances, quickly.

So essentially, functional movement is equivalent to power with the mathmetical equation:     Power = Force (weight lifted) x Distance / (Divided) by Time

So the more weight you lift across a larger range of motion (like getting deeper in a squat 😉 over a shorter time frame is equivalent to the greatest power.

You know what power is looking an awful lot a like here don’t you….


Functional movement = power = intensity

More range of motion in your exercises = more intensity
Executing your exercise with more weight = more intensity
Completing these exercises in a shorter time frame = more intensity

This is the magna carta holy grail of fat loss.

Disclaimer (all intensity must be executed with flawless form for you to progress to your fullest potential and avoid injury).

Now. something unique about intensity is that it’s all relative. Your intensity is relative to your ability and your physical and psychological tolerances. Which means it’s not a competition between you and the person next to you. It’s a competition between you and the person you were last week when you did this bootcamp session.

Don’t get me wrong, it does help having someone next to you going hard, as you will work harder if you feel their intensity is greater or on par with yours.

Just something I wanted to remind you about:

Exercises can be modified or regressed to make them easier, but intensity is never touched. Mechanics and technique is always practiced. We will do the common exercises like squats, pushups, pullups uncommonly well. Stay consistent in your pursuit. Leave excuses for other. Every excuse is a step away from the person you are on course or want to be.


In strength,
Josh Saunders
The Bootcamp Effect