Episode
#180: The Secrets of Gymnastic Strength Training, Part Two — Home Equipment, Weighted Stretches, and Muscle-Ups
1:28:30
Published: Wed Aug 17 2016
Description
This is another jam-packed episode with Coach Chris Sommer, the former US national team gymnastics coach and founder of GymnasticBodies. As a world-renowned Olympic coach, Sommer is known for building his students into some of the strongest, most powerful athletes in the world. While this is a stand-alone episode, you can (and should!) check out his last appearance, which is one of the most popular podcast episodes. We cover a lot in this episode, including: What home equipment should someone invest in first (for $100 or less)? What are Coach Sommer's thoughts on weighted stretches? What does lower-body GST look like for a 40-year old former athlete? The best distinction between "mobility" and "flexibility." Exercise progressions for bar muscle-ups and most common mistakes in training for muscle-ups. Foam rolling or mobility tools: Do they have a place in GST? If so, favorite uses? How should taller people (say, over six feet tall) adjust GST? How should women adjust GST? And much, much more. Enjoy! Show notes and links for this episode can be found at www.fourhourworkweek.com/podcast. This podcast is brought to you by 99Designs, the world's largest marketplace of graphic designers. I have used them for years to create some amazing designs. When your business needs a logo, website design, business card, or anything you can imagine, check out 99Designs. I used them to rapid prototype the cover for The 4-Hour Body, and I've also had them help with display advertising and illustrations. If you want a more personalized approach, I recommend their 1-on-1 service. You get original designs from designers around the world. The best part? You provide your feedback, and then you end up with a product that you're happy with or your money back. Click this link and get a free $99 upgrade. Give it a test run. This podcast is also brought to you by Wealthfront. Wealthfront is a massively disruptive (in a good way) set-it-and-forget-it investing service led by technologists from places like Apple. It has exploded in popularity in the last two years and now has more than $2.5B under management. Why? Because you can get services previously limited to the ultra-wealthy and only pay pennies on the dollar for them, and it's all through smarter software instead of retail locations and bloated sales teams. Check out wealthfront.com/tim, take their risk assessment quiz, which only takes 2-5 minutes, and they'll show you -- for free -- exactly the portfolio they'd put you in. If you want to just take their advice and do it yourself, you can. Well worth a few minutes to explore: wealthfront.com/tim.***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
Five Bullet Friday is a popular email newsletter sent out every Friday by Tim Ferriss featuring the coolest things he found that week, including apps, books, documentaries, supplements, gadgets, self-experiments, hacks, and tricks.
00:00 - 00:54 (00:54)
Summary
Five Bullet Friday is a popular email newsletter sent out every Friday by Tim Ferriss featuring the coolest things he found that week, including apps, books, documentaries, supplements, gadgets, self-experiments, hacks, and tricks.
Episode#180: The Secrets of Gymnastic Strength Training, Part Two — Home Equipment, Weighted Stretches, and Muscle-Ups
PodcastThe Tim Ferriss Show
In this podcast episode, world-renowned coach Christopher Sommer answers common questions on gymnastic strength training including home equipment recommendations, progressions for bar muscle ups, and how to customize the training for tall people or women.
00:54 - 07:18 (06:24)
Summary
In this podcast episode, world-renowned coach Christopher Sommer answers common questions on gymnastic strength training including home equipment recommendations, progressions for bar muscle ups, and how to customize the training for tall people or women. The episode also features an ad for Athletic Greens and Tim Ferriss' Five Bullet Friday.
Episode#180: The Secrets of Gymnastic Strength Training, Part Two — Home Equipment, Weighted Stretches, and Muscle-Ups
PodcastThe Tim Ferriss Show
The use of heat instead of ice can control inflammation for injuries.
07:18 - 17:15 (09:56)
Summary
The use of heat instead of ice can control inflammation for injuries. Alternating between room temperature water and ice water is also effective in managing injuries.
Episode#180: The Secrets of Gymnastic Strength Training, Part Two — Home Equipment, Weighted Stretches, and Muscle-Ups
PodcastThe Tim Ferriss Show
Fitness expert Jim Kielbaso discusses the importance of not neglecting joint mobility and ways to prepare your body for strength training, including the use of dowels in hollow body rocks and arched body rocks.
17:15 - 27:40 (10:24)
Summary
Fitness expert Jim Kielbaso discusses the importance of not neglecting joint mobility and ways to prepare your body for strength training, including the use of dowels in hollow body rocks and arched body rocks.
Episode#180: The Secrets of Gymnastic Strength Training, Part Two — Home Equipment, Weighted Stretches, and Muscle-Ups
PodcastThe Tim Ferriss Show
The use of yoga blocks and stretch straps combined can be effective in accommodating reduced range of motion for those who are incredibly tight with their back, glutes and hamstrings.
27:40 - 36:24 (08:43)
Summary
The use of yoga blocks and stretch straps combined can be effective in accommodating reduced range of motion for those who are incredibly tight with their back, glutes and hamstrings. The blocks and stretch straps can provide stiff and tight people an opportunity to address and alleviate their flexibility problems and start progressing the right way.
Episode#180: The Secrets of Gymnastic Strength Training, Part Two — Home Equipment, Weighted Stretches, and Muscle-Ups
PodcastThe Tim Ferriss Show
The podcast discusses the importance of weighted stretches, particularly for areas of the body that are often neglected such as the shoulders, and how they can help improve mobility and flexibility.
36:24 - 47:32 (11:07)
Summary
The podcast discusses the importance of weighted stretches, particularly for areas of the body that are often neglected such as the shoulders, and how they can help improve mobility and flexibility. The speakers also talk about the value of using weight for plyometric exercises to increase range of motion and muscle relaxation.
Episode#180: The Secrets of Gymnastic Strength Training, Part Two — Home Equipment, Weighted Stretches, and Muscle-Ups
PodcastThe Tim Ferriss Show
The podcast discusses ways to prevent running injuries besides taking a break from running such as preparing for knee injuries by doing knee exercises, as well as stretching different areas of the foot and ankle.
47:32 - 54:06 (06:34)
Summary
The podcast discusses ways to prevent running injuries besides taking a break from running such as preparing for knee injuries by doing knee exercises, as well as stretching different areas of the foot and ankle. They also recommend doing calf work, ankle mobility exercises, and working on different calf muscles.
Episode#180: The Secrets of Gymnastic Strength Training, Part Two — Home Equipment, Weighted Stretches, and Muscle-Ups
PodcastThe Tim Ferriss Show
High rep work is essential to feed connective tissue which is not fed by its own capillary system.
54:06 - 1:01:39 (07:32)
Summary
High rep work is essential to feed connective tissue which is not fed by its own capillary system. High load, short duration microbursts are the fastest and most effective way to build connective tissue strength on a joint that's prepared to do advanced strength.
Episode#180: The Secrets of Gymnastic Strength Training, Part Two — Home Equipment, Weighted Stretches, and Muscle-Ups
PodcastThe Tim Ferriss Show
Many people miss the transition from a pull-up to a dip when executing muscle-up exercises.
1:01:40 - 1:11:51 (10:11)
Summary
Many people miss the transition from a pull-up to a dip when executing muscle-up exercises. Shoulder extension is crucial for the move, and training is the same for people over six feet tall.
Episode#180: The Secrets of Gymnastic Strength Training, Part Two — Home Equipment, Weighted Stretches, and Muscle-Ups
PodcastThe Tim Ferriss Show
The speaker emphasizes the necessity for consistent training to achieve athletic results that hearken beyond moderation or entertainment.
1:11:53 - 1:18:49 (06:56)
Summary
The speaker emphasizes the necessity for consistent training to achieve athletic results that hearken beyond moderation or entertainment. He highlights the importance of training for mobility, strength, fat loss, and effective core movement.
Episode#180: The Secrets of Gymnastic Strength Training, Part Two — Home Equipment, Weighted Stretches, and Muscle-Ups
PodcastThe Tim Ferriss Show
Coach Summer discusses the importance of accepting temporary frustration as part of the process towards achieving excellence in any athletic pursuit, emphasizing that it is a necessary component that every elite athlete has had to learn to deal with.
1:18:49 - 1:25:28 (06:39)
Summary
Coach Summer discusses the importance of accepting temporary frustration as part of the process towards achieving excellence in any athletic pursuit, emphasizing that it is a necessary component that every elite athlete has had to learn to deal with.
Episode#180: The Secrets of Gymnastic Strength Training, Part Two — Home Equipment, Weighted Stretches, and Muscle-Ups
PodcastThe Tim Ferriss Show
Tim Ferriss promotes his newsletter, Five Bullet Friday, which includes interesting finds from the week.
1:25:29 - 1:28:26 (02:56)
Summary
Tim Ferriss promotes his newsletter, Five Bullet Friday, which includes interesting finds from the week. He also thanks his trainer and signs off with information on where to find the show notes.