Build up without the breakdown.
Most training wears you down. The FTS builds you back up by restoring joint strength, flexibility, cardio capacity, and stress resilience from the ground up.
Only $297.90
Why other exercise programs miss the mark
Isolated muscle strengthening
Joint compression without control
Everything the FTS delivers
Develop power through ballistic movement
Learn how to leverage your strength for maximum force production and power with this series of dynamic exercises.
Improve your posture
After finding more balance with your body, we then need to make it stick. We do this by making sure your muscles are positioned to fire right to maintain a balanced posture.
Strengthen your muscles and reduce pain
Once you build a foundation with your posture, your body will be more ready to build muscle, increase strength and move better. These exercises will teach your muscles to work for you, not against you.
Inside the FTS
Progress through each phase at your own pace. Many participants repeat weeks to fully master each movement.
Phase One & Two
Typically 2 Weeks
Core & Glute Function
- Deep core stability eliminates compensatory pain patterns.
- Build anchors that protect joints under load.
- Glutes drive the power behind real propulsion.
- Train how your body was built to move.
Phase Three
Typically 1 Week
Upper Body Based Strength
- Upper body strength built for real movement.
- Train standing, walking, running, and throwing.
- Function beyond the weight room.
Phase Four & Five
Typically 2 weeks
Full Body Ballistics
- Connect all phases into full-body movement.
- Master weight transfer and transverse patterns.
- Unleash dynamic power through safe ballistics.
- Sprint and perform at your peak capacity.
Progress at your own pace
If you're recovering from injury or long-term pain, it's normal to spend longer in early phases. Progress is earned through control, not speed.
Available on all devices
Complete the program on your phone, tablet, or computer at your convenience.
What changes
In 5 weeks, you'll build a better base for strength and performance.
Performance outcomes
- More efficient force transfer
- Improve coordination
- Stronger movement patterns
Structural outcomes
- Increased muscle mass
- Spinal decompression
- Better posture
Real people. Real results.
Brian, 26
Student / Athlete
Severe posture issues, chronic lower back pain (8/10). Pain-free with improved posture, reduced body fat, and increased muscle. Now trains and moves with better coordination and confidence.
Kate, 25
Athlete
Chronic full-body pain, poor posture, movement dysfunction. Reduced full-body pain and improved posture and movement. Now trains with more consistency, energy, and confidence.
Brandon, 29
Athlete
Chronic hip, knee, and shoulder pain, movement limitations. Reduced pain, gained muscle, and restored movement. Now trains with better control, stability, and confidence without setbacks.
Ismael, 37
Firefighter
Postural dysfunction, knee and elbow pain, poor mechanics. Gained 20+ lbs of muscle, eliminated pain, and improved posture and sprint mechanics. Now moves with greater strength and efficiency.
Lorenz, 26
Athlete
Chronic pain, nerve issues, fatigue, poor posture. Reduced nerve and back pain, eliminated migraines, and improved posture. Now has better energy, sleep, and consistent pain-free movement.
Lauren, 41
Client
Postural imbalance, back pain, fear of movement. Improved posture and alignment while eliminating back pain. Now moves and trains with confidence and better muscle development.
Martin, 36
Client
Severe neck, rib, and scapular pain (8/10). Eliminated neck, rib, and upper back pain. Improved gait and running performance with greater speed and movement efficiency.
Thibaud, 27
Musician
Chronic pain, instability, nerve symptoms, poor posture. Gained 12kg lean mass, eliminated pain, and improved movement. Now runs and plays piano for hours with better stability and control.
Troy, 53
Farmer
Debilitating back pain, limited daily function. Now largely pain-free and able to complete full days of farm work. Moves with improved resilience and recovers better day to day.
Hector, 37
Client
Severe multi-joint pain, injuries, postural dysfunction. Significantly reduced pain and restored daily function. Now walks, works, and travels with minimal discomfort and better stability.
Susanna, 64
Client
Chronic back pain, instability, frequent setbacks. Eliminated back and shoulder pain. Now moves with greater strength, confidence, and improved walking mechanics for long distances.
Ready to achieve the best version of yourself?
Train your body
the way it was
designed to move.
Before you start
Clear answers to common concerns about the FTS
The Functional Training System can be done with the following tools:
- Dumbbells (a pair of 5-10 lbs is a good starting point)
- Slam Balls (5-10 lbs is a good starting point)
- Ankle Weights
- Resistance Band and handle
The techniques in this program provide you with the tools to get a total body workout in record time. With 30-60 minutes a few times per week, you will be well on your way to building a resilient body ready to take on the world.
Yes! our online programs are available on our proprietary Learning Management System. This can be saved to your device as an app using the instructions at this link.
You'll have a full year to work through the program at your own pace, starting from the moment you take your first lesson.
The simple answer is that FP is for you if you are human. We focus on getting you to optimize the precision of the First Four movement patterns, i.e., standing, walking, running, and throwing. No matter who you are or your age or fitness level, you will be doing these things as long as you are alive. So, doesn’t it make sense to learn how to do them well to avoid injuries and manage pain effectively? The 10-week program is precisely the program that teaches you how to do this in easy, bite-size pieces.
A body that moves well tends to be a body that is resilient to injury. Functional Patterns has a long track record of helping people overcome chronic pains, build solid and functional bodies and get phenomenal results. Once you have been cleared to resume training after injury, we recommend starting with the 10-week online program and building up to this Functional Training system
Still have questions?
We’re here to help you decide if this is the right starting point.
Contact our teamRecommended equipment
While the program can be completed with minimal equipment, these tools enhance precision and progression.
Feedback Bands
$39.95
RG Bells
$49.95
Leverage King
$79.95
Leg Straps
$14.97
