This episode is a two-for-one, and that’s because the podcast recently hit its 10-year anniversary and passed one billion downloads. To celebrate, I’ve curated some of the best of the best—some of my favorites—from more than 700 episodes over the last decade. I could not be more excited. The episode features segments from episode #55 "Pavel Tsatsouline on the Science of Strength and the Art of Physical Performance" and episode #158 "The Secrets of Gymnastic Strength Training."
Please enjoy!
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Timestamps:
[00:00] Start
[05:10] Notes about this supercombo format.
[06:14] Enter Pavel Tsatsouline.
[06:34] Pavel's background as a world-class trainer.
[07:07] Considerations while customizing a training regimen.
[09:40] Strength-building principles over equipment.
[10:36] When in doubt, train your grip and your core.
[12:57] How to grease the groove.
[16:08] How not to strengthen the "core."
[18:53] Approaching training as a practice.
[21:16] Prioritizing strength — the "mother quality of all physical qualities."
[23:57] The most counter-productive myths about strength training.
[27:14] Pavel's hypothesis for the science behind hypertrophy.
[28:01] Deadlifts, kettlebells, and the most common mistakes with both.
[29:31] People who exemplify success to Pavel.
[30:09] Calmness is contagious.
[32:31] Enter Christopher Sommer.
[33:23] Defining Gymnastics Strength Training™ (GST).
[37:08] Types of strength that most non-gymnasts will not have.
[41:10] Biggest mistakes made by those who self-teach handstands.
[46:10] Top exercises for identifying weaknesses in strength and mobility.
[56:47] The problem with focusing on muscular fatigue when training.
[1:05:03] What is a pike pulse and why does it matter?
[1:07:45] On kipping pull-ups.
[1:11:16] Identifying solutions to pain.
[1:18:38] The Jefferson curl.
[1:23:06] Why weighted mobility work needs to be approached with a different level of intensity than conditioning work.
[1:28:09] If someone is 35 years old, a former athlete, and has never done gymnastics, what's a good exercise and what should be avoided?
[1:33:31] 3-5 joint mobility exercises for getting strong.
[1:38:52] Preferred way to work on shoulder extension.
[1:44:40] A good goal for those seeking to improve mobility.
[1:46:15] Yoga handstands vs. gymnastics handstands (aesthetics vs. gold medals).
[1:54:20] Coaches who have impressed Coach Sommer the most.
[1:55:49] The story of Dmitry Bilozerchev and Alexander Alexandrov.
[2:00:36] Differentiating immature athletes from mature athletes.
[2:03:43] Training for success.
[2:08:43] Describing the systematic approach to GST.
[2:16:58] Exercises to avoid for the first six months of GST.
[2:18:27] Breaking down the muscle-up.
[2:23:59] Understanding the purpose of using various grips.
[2:31:28] How Coach Sommer mentally preps athletes for a big competition.
[2:41:13] Questions Coach Sommer would ask a gymnastic coach before sending children off to train with them.
[2:45:36] Questions Coach Sommer would ask a gymnastic coach who trains adults.
[2:47:44] Balancing stretching and training time.
[2:52:52] People who exemplify success to Coach Sommer.
[2:58:16] Most gifted books.
[3:01:04] Morning rituals.
[3:05:02] Coach Sommer's billboard.
[3:10:12] An ask for the audience and parting thoughts.
*
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