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!
Bios of guests may be found at tim.blog/combo.
Listen to the episode on Apple Podcasts, Spotify, Overcast, Podcast Addict, Pocket Casts, Castbox, YouTube Music, Amazon Music, Audible, or on your favorite podcast platform.
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Transcript for the full Pavel Tsatsouline episode | Transcript for the full Christopher Sommer episode | Transcripts for all episodes
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What was your favorite quote or lesson from this episode? Please let me know in the comments.
SHOW NOTES
- [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.
SELECTED LINKS FROM THE EPISODE
Connect with Pavel Tsatsouline:
- Kettlebell: Simple and Sinister by Pavel Tsatsouline | Amazon
- Deadlift Dynamite: How to Master the King of All Strength Exercises by Pavel Tsatsouline and Andy Bolton | Amazon
- Easy Strength: How to Get a Lot Stronger Than Your Competition and Dominate In Your Sport by Dan John and Pavel Tsatsouline | Amazon
- Hard Style Abs: Hit Hard. Lift Heavy. Look the Part by Pavel Tsatsouline | Amazon
- The Naked Warrior: Master the Secrets of the Super-Strong — Using Bodyweight Exercises Only by Pavel Tsatsouline | Amazon
- Dumbbell Curl | Testosterone Nation
- Barbell Curl: Good vs. Bad Form | Testosterone Nation
- The Perfect Posterior: Kettlebell Swings and Cheap Alternatives | Tim Ferriss
- Rogue Kettlebells | Rogue Fitness
- How to Activate the Glutes | Upright Health
- How to Engage Your Core | Upright Health
- Grip Strength Training Workout Tips to Build Forearm Muscle | Men’s Health
- IronMind Captains of Crush Hand Gripper | Amazon
- How to ‘Grease the Groove’ and Exercise Easy | The Atlantic
- “Don’t Put Fitness on Dysfunction” | Elite Physical Therapy and Sports Performance
- Exactly How To Do a Plank | Runner’s World
- The 4-Hour Body: An Uncommon Guide to Rapid Fat Loss, Incredible Sex, and Becoming Superhuman by Timothy Ferriss | Amazon
- Why We Feel the Burn: The Science of Lactic Acid | ASFA
- Welcome to Functional Wellness | Functional Movement Systems (FMS)
- Periodisation: Organise Your Training to Ensure You Achieve Success All Year Round | Sports Performance Bulletin
- Matveyev Periodization Model | Poliquin
- Fast Growth is Overrated: Lessons from the Success of Yuri Vardanyan | James Clear
- 10 Reasons to Avoid Training to Failure | StrongFirst
- Hypertrophy Training vs. Strength Training: Pros and Cons | Healthline
- The Best All-Around Training Method Ever | StrongFirst
- Calmness Is Contagious, Even If You’re Faking It | Tiny Buddha
Connect with Coach Sommer:
GymnasticBodies.com | Instagram |Facebook
- Gymnastic Bodies Illustrated Pt. 1 (Videos) | The Adventure Agency
- Gymnastic Bodies Illustrated Pt. 2 (Videos) | The Adventure Agency
- Judgment-Free | Paradiso CrossFit
- Awaken Gym (Closed) | Yelp
- Amelia Boone on Beating 99% of Men and Suffering for High Performance | The Tim Ferriss Show #127
- Allan Bower on the Still Rings: 2014 Winter Cup Challenge Finals | USA Gymnastics
- Gymnastics in Gloucester and Stroud | Forma Fitness Classes
- The Healthy Rebellion | Robb Wolf
- Triple H on Pre-Fight Rituals, Injury Avoidance, and Floyd Mayweather, Jr. | The Tim Ferriss Show #72
- Tony Robbins on Morning Routines, Peak Performance, and Mastering Money | The Tim Ferriss Show #37 & #38
- Stranger In a Strange Land by Robert A. Heinlein | Amazon
- The Obstacle Is the Way: The Timeless Art of Turning Trials into Triumph by Ryan Holiday | Amazon
- Prebiotics and Probiotics for Gut Health | SFI Health
- IBS Probiotics | VSL#3
PEOPLE MENTIONED
- Lamar Gant
- Gray Cook
- Andy Bolton
- Stuart Locke
- Leonid Matveyev
- Yurik Vardanyan
- Eric Frohardt
- Dominic D’Agostino
- Allan Bower
- Amelia Boone
- Paul Watson
- Dmitry Klokov
- Dmitry Bilozerchev
- Alexander Alexandrov
- Olga Korbut
- Tony Robbins
- Robert Heinlein
- Ryan Holiday
- Arnold Schwarzenegger
- Paulo Coelho
- Wim Hoff
- Stan McChrystal
- Robb Wolf
- Greg Glassman
- Stacy Maloney
- Paul Hamm
- Mats Trane
- Quinn Henoch
- Ivan Ivankov
- Rumen Aleksandrov
- Kevin Mazeika
- Wesley Tan
- Dmitry Klokov
- Yuri van Gelder
- Barry Ross
- Triple H
- Floyd Mayweather
- Archilochus
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