The Tim Ferriss Show #158: The Secrets of Gymnastic Strength Training
Elevated Bridge
- Practice bridges with elevated feet to target the thoracic spine.
- Avoid lower back stress by elevating feet as high as needed to reduce lumbar involvement.
Avoid Training to Failure
- Muscle fatigue is a poor training metric, especially for beginners, because connective tissue takes longer to heal.
- Prioritize connective tissue development over muscular fatigue to minimize injury risk.
Build a Solid Foundation
- Build mobility and core strength before attempting advanced plyometrics.
- Adults need to rebuild mobility and core strength as a foundation for dynamic movements.
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!
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