This is another jam-packed episode with Coach Chris Sommer (GymnasticBodies on Instagram/Facebook), 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 episodes ever on the podcast.
Connect with Chris Sommer:
Like Chris Sommer on Facebook: https://www.facebook.com/christopher.sommer.52
Follow Chris Sommer on Twitter: https://twitter.com/gymnasticbodies
Follow Chris Sommer on Instagram: https://www.instagram.com/gymnasticbodies
The Secrets of Gymnastic Strength Training, Part Two — Home Equipment, Weighted Stretches, and Muscle-Ups
Show Notes: https://tim.blog/2016/05/09/the-secrets-of-gymnastic-strength-training/
SUBSCRIBE: http://bit.ly/1dSzTkW
About Tim Ferriss:
Tim Ferriss is one of Fast Company’s “Most Innovative Business People” and an early-stage tech investor/advisor in Uber, Facebook, Twitter, Shopify, Duolingo, Alibaba, and 50+ other companies. He is also the author of five #1 New York Times and Wall Street Journal bestsellers: The 4-Hour Workweek, The 4-Hour Body, The 4-Hour Chef, Tools of Titans and Tribe of Mentors. The Observer and other media have named him “the Oprah of audio” due to the influence of his podcast, The Tim Ferriss Show, which has exceeded 200 million downloads and been selected for “Best of iTunes” three years running.
Connect with Tim Ferriss:
Visit the Tim Ferriss PODCAST: https://bit.ly/2rYjUBr
Visit the Tim Ferriss BLOG: http://bit.ly/17jDHw3
Like Tim Ferriss on FACEBOOK: http://on.fb.me/1avYUxq
Follow Tim Ferriss on TWITTER: http://bit.ly/17d94TE
Follow Tim Ferriss on INSTAGRAM: http://bit.ly/2IfH37J
Follow Tim Ferriss on INSTAGRAM: http://bit.ly/2IfH37J
Start [00:00]
Coach Sommer talks me through a speedier recovery for an injury I recently sustained. [07:50]
Coach Sommer explains contrast baths (and how Michael Jordan used them to score 40 points on an injured ankle). [14:14]
Home equipment for getting started with Gymnastic Strength Training. [16:21]
The importance of overcoming damage from “desk patrol” and increasing mobility before getting into advanced exercises (e.g., dislocates, flexion work, shoulder extensions). [17:53]
Explaining the hollow body position vs. the arch body position and how the dowel comes into play. [20:34]
What a high-speed karate chop in slow motion demonstrates about the purpose of the skeletal system. [25:08]
Inspiration from a 53-year-old for people who feel like they’re too old to get in shape. [27:53]
How Coach Sommer changed his mind about the efficacy of stretch straps and yoga blocks. [29:45]
The consequences of immobility. [32:46]
What’s the benefit of elevating the heel of the straight leg on a block when doing a hurdler stretch? [34:38]
Why are weighted stretches crucial for Gymnastic Strength Training (especially in adults)? [35:46]
Other exercises Coach Sommer finds particularly effective. [39:17]
Mobility vs. flexibility. [43:44]
What does lower body Gymnastic Strength Training look like (and why do people who consider themselves fit usually get injured)? [44:35]
Recommendations for preventing common running injuries. [50:26]
Why connective tissue (like the Achilles tendon) thrives on high-rep work. [56:24]
Coach Sommer tells us about going from gymnastics to elite running in high school to chase a girl. [59:26]
What are the prerequisites for a safe back tuck? [1:00:27]
What are the prerequisites for a bar muscle-up? [1:01:39]
The main strength and mobility issues for inactive adults. [1:02:57]
Building strength with Russian Dips. [1:04:58]
Foam rolling — yea or nay? [1:07:32]
Pursuing health and pursuing performance are not diametrically opposed concepts. [1:08:38]
How can you avoid getting a Kyphotic hump (aka hunchback)? [1:09:47]
Does Gymnastic Strength Training differ for taller people? [1:11:21]
Does Gymnastic Strength Training differ between men and women? [1:12:24]
What is the most effective way to handle gymnastics coaches when they get cocky and condescending? [1:14:28]
How can you keep morale high as a beginner? [1:15:15]
Is a sudden leap in progress after seemingly endless stagnation in training common? [1:19:24]
Coach Sommer’s email about dealing with the temporary frustration of not making progress. [1:22:59]