Episode
#158: The Secrets of Gymnastic Strength Training
3:13:33
Published: Sun May 08 2016
Description
If you loved the Pavel, Poliquin, or Dom D’Agostino episodes, you'll love this one. My guest this episode isChristopher Sommer (GymnasticBodies on Instagram/Facebook), former US national team gymnastics coach. He is also the founder of GymnasticBodies, a training system that I’m currently testing (and have no affiliation with). As a world-renowned Olympic coach, Sommer is known for building his students into some of the strongest, most powerful athletes in the world. During his extensive 40-year coaching career, Coach Sommer took meticulous notes on his training techniques—his wins and failures—so that he could translate the best elements into a superior exercise system for both high-level and beginner athletes. His four decades of careful observation led to the birth of Gymnastics Strength Training™ (or GST). In this episode, we cover A TON, including: The 3-5 exercises everyone should be doing (you’ve never heard of some of them) His opinions of kipping exercises, such as the kipping pull-ups common in CrossFit What bodyweight goals non-gymnasts should target Which exercises to remove from the gym entirely, at least in the first 6-12 months of training How to optimize biceps strength and mass with straight-arm work And much, much more... I also asked Coach Sommer to gather some interesting stuff (samples, videos, etc.) at gymnasticbodies.com/tim, so take a gander. I don’t get any compensation for any of it; I just want people to consider more bodyweight training. I’ve found it revelatory and mind-expanding. Enjoy! Show notes and links for this episode can be found at www.fourhourworkweek.com/podcast. This episode is brought to you by Headspace, the world’s most popular meditation app (more than 4,000,000 users). It’s used in more than 150 countries, and many of my closest friends swear by it. Try Headspace’s free Take10 program — 10 minutes of guided meditation a day for 10 days. It’s like a warm bath for your mind. Meditation doesn’t need to be complicated or expensive, and it’s had a huge impact on my life. Try Headspace for free for a few days and see what I mean. This episode is also brought to you by Exo Protein. These guys are making protein bars using cricket protein powder. Before you look disgusted, I bet they taste better than any protein bar you’ve ever had before! With recipes that were developed by a three-Michelin-star chef, the bars are paleo-friendly, with no gluten, no grains, no soy, no dairy, and they won’t spike your glycemic response. In fact, they’re less processed than any other protein bars you’ll be able to find. Exo Protein is offering a deep discount to Tim Ferriss Show listeners — if you go to ExoProtein.com/Tim, you can try a sampler pack with all of the most popular flavors for less than $10. This is a startup with limited inventory that sells out all the time, so act fast! ***If you enjoy the podcast, would you please consider leaving a short review on Apple Podcasts/iTunes? It takes less than 60 seconds, and it really makes a difference in helping to convince hard-to-get guests. I also love reading the reviews!For show notes and past guests, please visit tim.blog/podcast.Sign up for Tim’s email newsletter (“5-Bullet Friday”) at tim.blog/friday.For transcripts of episodes, go to tim.blog/transcripts.Interested in sponsoring the podcast? Visit tim.blog/sponsor and fill out the form.Discover Tim’s books: tim.blog/books.Follow Tim:Twitter: twitter.com/tferriss Instagram: instagram.com/timferrissFacebook: facebook.com/timferriss YouTube: youtube.com/timferrissPast guests on The Tim Ferriss Show include Jerry Seinfeld, Hugh Jackman, Dr. Jane Goodall, LeBron James, Kevin Hart, Doris Kearns Goodwin, Jamie Foxx, Matthew McConaughey, Esther Perel, Elizabeth Gilbert, Terry Crews, Sia, Yuval Noah Harari, Malcolm Gladwell, Madeleine Albright, Cheryl Strayed, Jim Collins, Mary Karr, Maria Popova, Sam Harris, Michael Phelps, Bob Iger, Edward Norton, Arnold Schwarzenegger, Neil Strauss, Ken Burns, Maria Sharapova, Marc Andreessen, Neil Gaiman, Neil de Grasse Tyson, Jocko Willink, Daniel Ek, Kelly Slater, Dr. Peter Attia, Seth Godin, Howard Marks, Dr. Brené Brown, Eric Schmidt, Michael Lewis, Joe Gebbia, Michael Pollan, Dr. Jordan Peterson, Vince Vaughn, Brian Koppelman, Ramit Sethi, Dax Shepard, Tony Robbins, Jim Dethmer, Dan Harris, Ray Dalio, Naval Ravikant, Vitalik Buterin, Elizabeth Lesser, Amanda Palmer, Katie Haun, Sir Richard Branson, Chuck Palahniuk, Arianna Huffington, Reid Hoffman, Bill Burr, Whitney Cummings, Rick Rubin, Dr. Vivek Murthy, Darren Aronofsky, and many more.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
Chapters
Athletic Greens is offering a free vitamin D supplement and five travel packs to podcast listeners and book readers who subscribe to their all in one formula, which has various health benefits.
00:00 - 03:37 (03:37)
Summary
Athletic Greens is offering a free vitamin D supplement and five travel packs to podcast listeners and book readers who subscribe to their all in one formula, which has various health benefits.
Episode#158: The Secrets of Gymnastic Strength Training
PodcastThe Tim Ferriss Show
Tim Ferriss interviews Coach Sommer, a former Olympic gymnastics coach, about his extensive 40-year coaching career and his effective exercise system for both high level and beginner athletes called Gymnastic Strength Training (GST).
03:37 - 07:37 (04:00)
Summary
Tim Ferriss interviews Coach Sommer, a former Olympic gymnastics coach, about his extensive 40-year coaching career and his effective exercise system for both high level and beginner athletes called Gymnastic Strength Training (GST).
Episode#158: The Secrets of Gymnastic Strength Training
PodcastThe Tim Ferriss Show
In order to achieve world-class levels of performance in gymnastics strength training, it's important to focus on having a solid foundation of physical preparation and correct range of motion.
07:37 - 15:34 (07:57)
Summary
In order to achieve world-class levels of performance in gymnastics strength training, it's important to focus on having a solid foundation of physical preparation and correct range of motion. This means avoiding compensations, such as kicking hips out, and prioritizing correct form and technique.
Episode#158: The Secrets of Gymnastic Strength Training
PodcastThe Tim Ferriss Show
Learn about the different muscle groups targeted in ab workouts, including the obliques and transverse abdominus.
15:34 - 23:24 (07:49)
Summary
Learn about the different muscle groups targeted in ab workouts, including the obliques and transverse abdominus. Also, discover the controversy surrounding the safety of ab rollers.
Episode#158: The Secrets of Gymnastic Strength Training
PodcastThe Tim Ferriss Show
The ability to properly perform a bridge not only demonstrates core strength but also hamstring flexibility.
23:24 - 28:50 (05:26)
Summary
The ability to properly perform a bridge not only demonstrates core strength but also hamstring flexibility. Overreliance on strength training can hinder the ability to perform this fundamental exercise.
Episode#158: The Secrets of Gymnastic Strength Training
PodcastThe Tim Ferriss Show
The speaker emphasizes the necessity of doing fundamental fitness work as it lays the groundwork for high-intensity workouts later on, even though it may not be as exciting or glamorous.
28:50 - 31:58 (03:08)
Summary
The speaker emphasizes the necessity of doing fundamental fitness work as it lays the groundwork for high-intensity workouts later on, even though it may not be as exciting or glamorous. They speak from ample experience in the world of gymnastics.
Episode#158: The Secrets of Gymnastic Strength Training
PodcastThe Tim Ferriss Show
The importance of having a little extra when working out and staying mindful of attachment points to avoid injury.
31:58 - 35:08 (03:10)
Summary
The importance of having a little extra when working out and staying mindful of attachment points to avoid injury. Emphasizes the need for an optimal surplus in training programs.
Episode#158: The Secrets of Gymnastic Strength Training
PodcastThe Tim Ferriss Show
Intense workouts can backfire and create problems, especially for older and fragile adults that compromise their movement and activity levels.
35:08 - 42:18 (07:10)
Summary
Intense workouts can backfire and create problems, especially for older and fragile adults that compromise their movement and activity levels. Injuries are common, and muscle tissue regenerates about every 90 days, making it difficult to recover from intense workout sessions.
Episode#158: The Secrets of Gymnastic Strength Training
PodcastThe Tim Ferriss Show
Learn how to assess and relieve tightness in your pec minor muscle with these easy exercises and stretches.
42:18 - 47:28 (05:10)
Summary
Learn how to assess and relieve tightness in your pec minor muscle with these easy exercises and stretches.
Episode#158: The Secrets of Gymnastic Strength Training
PodcastThe Tim Ferriss Show
The importance of basic strength and mobility in Gymnastic Strength Training and how it differs from the typical approach in CrossFit.
47:28 - 51:06 (03:38)
Summary
The importance of basic strength and mobility in Gymnastic Strength Training and how it differs from the typical approach in CrossFit.
Episode#158: The Secrets of Gymnastic Strength Training
PodcastThe Tim Ferriss Show
In this podcast, a former coach talks about his experience in producing some of the best athletes in the country.
51:06 - 57:22 (06:16)
Summary
In this podcast, a former coach talks about his experience in producing some of the best athletes in the country. He emphasizes that the public's perception of how training works is different from its reality.
Episode#158: The Secrets of Gymnastic Strength Training
PodcastThe Tim Ferriss Show
Neutral spine may be a popular concept among therapists, but it has no place in athletics as it limits movement and hinders athletic performance.
57:22 - 1:03:56 (06:34)
Summary
Neutral spine may be a popular concept among therapists, but it has no place in athletics as it limits movement and hinders athletic performance. Coach advocates for a more relaxed core and flexible spine to achieve optimal performance.
Episode#158: The Secrets of Gymnastic Strength Training
PodcastThe Tim Ferriss Show
Weighted mobility work requires a different level of intensity compared to conditioning work due to the lower metabolic rate of connective tissue.
1:03:56 - 1:09:18 (05:22)
Summary
Weighted mobility work requires a different level of intensity compared to conditioning work due to the lower metabolic rate of connective tissue. Proper nutrition is essential for the body to find its natural healthy weight.
Episode#158: The Secrets of Gymnastic Strength Training
PodcastThe Tim Ferriss Show
Starting small is key when it comes to bodyweight exercises, with many coaches recommending beginner moves, like squats and push-ups, to ease newcomers into a routine.
1:09:18 - 1:13:49 (04:31)
Summary
Starting small is key when it comes to bodyweight exercises, with many coaches recommending beginner moves, like squats and push-ups, to ease newcomers into a routine. Being too conservative is better than overexerting oneself, and gradually building strength and stamina is critical for long-term success.
Episode#158: The Secrets of Gymnastic Strength Training
PodcastThe Tim Ferriss Show
The Jefferson Curl is an excellent conditioning exercise to fix joints and get shoulder extension, making it a top pick for addressing the most common deficiencies in joint health.
1:13:49 - 1:17:23 (03:34)
Summary
The Jefferson Curl is an excellent conditioning exercise to fix joints and get shoulder extension, making it a top pick for addressing the most common deficiencies in joint health.
Episode#158: The Secrets of Gymnastic Strength Training
PodcastThe Tim Ferriss Show
The body starts shrinking the muscle belly if it's not used and starts depositing collagen on it.
1:17:23 - 1:21:53 (04:30)
Summary
The body starts shrinking the muscle belly if it's not used and starts depositing collagen on it. Thus, it is vital to use the muscle mass to avoid impingements and frozen shoulders, especially in older adults.
Episode#158: The Secrets of Gymnastic Strength Training
PodcastThe Tim Ferriss Show
The speaker discusses the importance of mobility work, specifically shoulder extension, in progressing towards gymnastics goals such as the strict press handstand, and how it is often overlooked or dismissed by new practitioners.
1:21:53 - 1:29:21 (07:28)
Summary
The speaker discusses the importance of mobility work, specifically shoulder extension, in progressing towards gymnastics goals such as the strict press handstand, and how it is often overlooked or dismissed by new practitioners.
Episode#158: The Secrets of Gymnastic Strength Training
PodcastThe Tim Ferriss Show
Learn the correct technique for a gymnastics handstand, including shoulder and back positioning, as well as the difference between a proper handstand and a flawed one.
1:29:21 - 1:35:10 (05:49)
Summary
Learn the correct technique for a gymnastics handstand, including shoulder and back positioning, as well as the difference between a proper handstand and a flawed one.
Episode#158: The Secrets of Gymnastic Strength Training
PodcastThe Tim Ferriss Show
The podcast discusses the benefits of hanging exercises and how to perform them properly.
1:35:10 - 1:40:12 (05:02)
Summary
The podcast discusses the benefits of hanging exercises and how to perform them properly. It also mentions the effect of hanging on various muscles of the body.
Episode#158: The Secrets of Gymnastic Strength Training
PodcastThe Tim Ferriss Show
The speaker recounts the story of Dimitri Belozorchev, a former Olympic gymnastics champion, and his leg injury during the 1988 Olympics.
1:40:12 - 1:45:01 (04:49)
Summary
The speaker recounts the story of Dimitri Belozorchev, a former Olympic gymnastics champion, and his leg injury during the 1988 Olympics. The speaker also shares about the doctor who refused to amputate Belozorchev's leg because of the potential consequences.
Episode#158: The Secrets of Gymnastic Strength Training
PodcastThe Tim Ferriss Show
The benefits of mature training in athletic performance are frequently overlooked as many individuals prioritize pushing their bodies to the limit instead of consistent and sustainable exercising techniques.
1:45:01 - 1:48:55 (03:54)
Summary
The benefits of mature training in athletic performance are frequently overlooked as many individuals prioritize pushing their bodies to the limit instead of consistent and sustainable exercising techniques. The pressures to showcase one's progress on platforms such as social media often lead individuals to prioritize photo-worthy moments instead of injury-free training styles.
Episode#158: The Secrets of Gymnastic Strength Training
PodcastThe Tim Ferriss Show
The practice of doing less than you feel maximally capable of each day can be a positive reinforcer for optimal performance.
1:48:55 - 1:52:32 (03:37)
Summary
The practice of doing less than you feel maximally capable of each day can be a positive reinforcer for optimal performance. The body won't let you run at 100%, which is why it's important to have a place to pick up from the next day.
Episode#158: The Secrets of Gymnastic Strength Training
PodcastThe Tim Ferriss Show
The podcast discusses fitness tips including practicing a tuck handstand and the skepticism surrounding acquiring skills at an older age.
1:52:32 - 1:56:53 (04:21)
Summary
The podcast discusses fitness tips including practicing a tuck handstand and the skepticism surrounding acquiring skills at an older age.
Episode#158: The Secrets of Gymnastic Strength Training
PodcastThe Tim Ferriss Show
The conversation revolves around gymnastics and how it helps to build arm muscles.
1:56:53 - 2:15:50 (18:56)
Summary
The conversation revolves around gymnastics and how it helps to build arm muscles. The weak link is highlighted to be the elbow and high volume rope climbs are considered as the best method for building mass on a biceps secondary from ring strength.
Episode#158: The Secrets of Gymnastic Strength Training
PodcastThe Tim Ferriss Show
Olga, a gymnast, had a 98% hit rate on her training routine, but experienced a major meltdown in a competition due to her lack of mental preparation, despite being physically ready.
2:15:50 - 2:28:38 (12:47)
Summary
Olga, a gymnast, had a 98% hit rate on her training routine, but experienced a major meltdown in a competition due to her lack of mental preparation, despite being physically ready. This emphasizes the importance of mental preparation as much as physical preparation in sports.
Episode#158: The Secrets of Gymnastic Strength Training
PodcastThe Tim Ferriss Show
The way athletes handle pressure varies psychologically but ultimately, physical health is essential for success in sports.
2:28:38 - 2:43:21 (14:42)
Summary
The way athletes handle pressure varies psychologically but ultimately, physical health is essential for success in sports. It is important to look at factors such as injury rates and overall environment when evaluating sporting events.
Episode#158: The Secrets of Gymnastic Strength Training
PodcastThe Tim Ferriss Show
The process of building the body or life you want can be frustrating and take time, but it instills a hunger and work ethic within you.
2:43:24 - 2:52:55 (09:30)
Summary
The process of building the body or life you want can be frustrating and take time, but it instills a hunger and work ethic within you. It's essential to understand that progress takes patience and perseverance.
Episode#158: The Secrets of Gymnastic Strength Training
PodcastThe Tim Ferriss Show
The speaker discusses the importance of providing a prebiotic environment for bacteria growth in the gut through consuming foods such as beans and lentils or using supplements like fructooligo saccharides.
2:52:56 - 3:09:01 (16:05)
Summary
The speaker discusses the importance of providing a prebiotic environment for bacteria growth in the gut through consuming foods such as beans and lentils or using supplements like fructooligo saccharides.
Episode#158: The Secrets of Gymnastic Strength Training
PodcastThe Tim Ferriss Show
The host promotes XO Protein and Headspace Meditation app and provides links for listeners to check them out.
3:09:02 - 3:13:25 (04:23)
Summary
The host promotes XO Protein and Headspace Meditation app and provides links for listeners to check them out. He also offers a discount code for XO Protein and suggests downloading the free HeadSpace App for 10 days of guided meditation.