“Achieving the extraordinary is not a linear process.” – Christopher Sommer

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.

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.

If you only have 5 minutes, here’s the equipment Coach Sommer recommends if you want to get started with Gymnastic Strength Training.

Enjoy!

You can find the transcript of this episode here. Transcripts of all episodes can be found here.

#180: The Secrets of Gymnastic Strength Training, Part Two — Home Equipment, Weighted Stretches, and Muscle-Ups https://rss.art19.com/episodes/159a9715-0b8a-4c0b-9b10-49210a7329cd.mp3 Download

Listen to it on iTunes.

Stream by clicking here.

Download as an MP3 by right-clicking here and choosing “save as.”

Want to hear another podcast on fitness and training from a world-class coach? — Listen to my conversation with Pavel Tsatsouline. In this episode, we discuss the science of strength and the art of physical performance (stream below or right-click here to download):

Ep 55: The Science of Strength and Simplicity with Pavel Tsatsouline https://rss.art19.com/episodes/e06a6ff9-7c2f-4746-8585-9514c459ecbb.mp3 Download

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QUESTION(S) OF THE DAY: What was your favorite quote or lesson from this episode? Please let me know in the comments.

Scroll below for links and show notes…

Selected Links from the Episode

Connect with Christopher Sommer:

GymnasticBodies.com | Instagram | YouTube | Coach Sommer at Facebook | GymnasticBodies at Facebook

Show Notes

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]

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