Coach Sommer Podcast coming soon!

Tim Ferriss is doing Part 2 Podcast with Coach Sommer!!!

If you have any interesting or evil questions, please post below. I'm happy to play "messenger" and be part of this amazing community, thank you.
https://www.facebook.com/christopher.sommer.52?fref=ts
 

Does Coach Sommers meditate? And what does he think about meditation even if he does not? 

@Coach Sommer having arrived here as a result of Podcast 1 with Tim Ferriss, I'm excited to hear more discussion in Podcast 2.

My suggestion if I may Coach. My impression is there are a lot of adults that come to your program similar to myself. Paint them a clear path thru two months (I know it is variable from person to person, but lay out the typical). So someone can very clearly transition from the podcast to your site, buying the bundle and plan 2-months of GST.

Example: I came to the site, not overwhelmed by a multitude of options for courses, but maybe confused on exactly what I should buy. So I started with Fundamentals and Thrive. After 1-wk, I liked the training enough I mentally committed to Foundations +BG Pro. Then later reading in the forums I kept hearing people recommend starting the Stretch series sooner than later. So I just added that.
Thus my plan evolved into this:  Start with Fundamentals (it feels too easy at times, but other times my muscles are shaking and know it's good to be patient) basically two weeks in I've added two of the Stretch series into the week (Saturday - Middle Splits and Sunday - Thoracic Bridge) since they are only recommended once a week. I've done both and they were tougher (workout wise) than I expected. So I plan to finish Fundamentals while working weekly stretches. Then transition into Foundation 1 +GB Pro.

So paint a picture for someone excited enough to join GST on exactly the best or most typical starting route. And answer as many basic intro questions along the way... thru 2-months.

Fundamentals: start here it will lead you everyday thru workouts and rest sequence no planning just a great way to familiarize yourself & body to GST. It will run 24 days.

Stretch: If you are excited by GST and want to get serious, add one or two of the programs weekly to Fundamentals after you complete the 1st week or 2. (which stretch would you say produces the biggest bang for your buck, would you recommend starting all three at once, stagger, etc)

Foundation: This takes more explaining, as I haven't started and am a bit confused. I plan to start after 24-days of Fundamentals (unless you'd recommend otherwise).  I bought the GB Pro+, but haven't figured out how to turn on Foundation training within the scheduler to just start. I'm reading 3x/week is the main recommendation. Be crystal clear on the podcast. Say 3x/wk for 4-wk then if you feel you can handle 4x/wk advance... (i say this because I fall into the eager camp ready to sprint, but understand it's a marathon so I'm trying to control my urge to start at 5x/wk).

I think you get the picture... describing a clear path thru 2-month for your most typical new adult client to GST.  This would have been super helpful for me. Then just have a landing page where you can buy this exact intro package.

Plug, Thrive as a nice nutrition companion for the first 2-months. 

Summer Olympics

Tim eluded to this question in Podcast 1. I look at GB instagram and am inspired and impressed. It's been a life goal to do handstand push ups but the last 36-yrs have had zero effort to truly learn to do a handstand. Others will watch the Summer Olympics and see the Rings or the Handstands and want to add these skills to their training.

So maybe help me manage expectations... I'm committed to GST. I plan 2-months as above, when would you like to see someone progress to had handstand or ring specific training. Your typical adult with no gymnastic background, when might they reasonably be able to set goals of doing a "true" handstand or even a handstand push up.

Thanks Coach, I really like the program so far and am excited to keep working with you!

Specifics, techniques and tricks on how to overcome tendonitis/tendon inflammation as fast as possible. As these types of issues are extremely common. Only preparation in order to avoid it was discussed so far. I think this would interest most as everyone is affected by it, I have never met a gymnast, independent on their level of training which had never encountered tendon problems of some level before.

Rather than formulating questions I have a few suggestions for topics:

- Talk about the GST "market" right now. How GB is doing and how other competitors are doing.

- How you see the GST spreading in like 5-10 years and how big of an impact it may have on the fitness community.

- Suggested books and other ressources for understanding GST and general training.

- A minimalist approach to GST. If someone pursues excellence but they somehow cannot afford equipment, programs and have little space available; what would be a good way to go - what would you do in that person's instance.

- Some discussion about certain well known and not-so-well known exercises and their applicability achieving a well-rounded physique. Personally, I would to have a discussion about bent arm planches as mobility for straight arm planches, former member Joshua Naterman's weighted decline sit ups for core strength development, deadlifts in a GST setting and back squats.

- I would like to know more about the mysterious "internship" that has been mentioned on the forums.

- The best spot on the back to have a beginner engage serratus anterior correctly.

George St. Pierre arguably the greatest Mixed Martial Arts athlete of all time had introduced Gymnastics into his training.  Paraphrasing, he stated that gymnasts are the best athletes in the world.

I can see how gymnastics training can benefit an MMA fighter, do you think this type of training will become more popular in mainstream sports?

Which sports (2 or 3) do you think would benefit the most by supplementing GST into their strength and conditioning training.

William's post about clear intro path is great and would be helpful. The fundamentals seems easy at times and it would be better for people to know it can be more exploratory than a workout. 

I am curoius what courses Tim is using, what progressions he started at and where he is now?

Also,  I would like to have a very clear definition of pain and when to not train through it. I have a sore shoulder, that mostly doesn't hurt when I'm training lightly, but  always seems sore. I want to do handstands yesterday, but understand the need to progress slowly to avoid injury.  I came here from the Tim Ferriss podcast and am about to be done fundamentals, and have started handstand and the 2 leg stretches. Loving the program so far thanks. 

Which exercise(s) does Coach Sommers hate doing himself, but he makes his athletes do it.  

What's an exercise that sucks to perform, but you do it anyways because "it's good for you" 

@Devin McKenna have you checked with PT or physio?

I'm going to paraphrase what Coach said in Denver seminar last weekend: 

If pain remains after an exercise and next day... that's "pain" we don't want (injury) and you need to have it evaluated by an expert.

If your pain or discomfort occurs while doing an exercise but it immediately stops when you stop the exercise, then it's ok. 

I might add that sometimes we may feel a twinge during an exercise, which can be an indication that you're pushing some tissues too far and need to ease up or modify position/muscle recruitment balance.

What kind of program he would recommend for people with huge background in weight training but not much at GST.

Is it really  necessary to drop all the back squat, benches, deadlifts, shoulder presses in order to progress in GST?

What about doing low volume-high intensity basic strength exercise -2,3 times per week + 3,4 times GST?

Tim Ferriss is an investor in WellnessFX. I'd be curious what labs @Coach Sommer and Tim think would be the best to test and what frequency they feel is appropriate as a people progress with GST. And what type of lab trends you have seen in your athletes (most are Vit D deficient, few have Low Testosterone, etc.) and maybe Jeff can add his Thrive perspective as well.

18 hours ago, nick_kuchedav said:

What kind of program he would recommend for people with huge background in weight training but not much at GST.

Is it really  necessary to drop all the back squat, benches, deadlifts, shoulder presses in order to progress in GST?

What about doing low volume-high intensity basic strength exercise -2,3 times per week + 3,4 times GST?

I have  tried to do Crossfit with GST for 4 years. I always found it hard to find the balance. I still progressed by I was often too sore and fatigued from Crossfit to get the most out of GST. I have not touched a weight in 4 weeks and can not believe the difference in progress. Each workout I feel stronger and energized after my workouts. Some people may be able to do it if they have good  recovery abilities.

Start with Fundamentals and then to Foundation. 

3 hours ago, Mark Collins said:

I have  tried to do Crossfit with GST for 4 years.

Start with Fundamentals and then to Foundation. 

Thanks for the answer Mark.

I wounder more about combining Powerlifting with GST. I'm not very strong guy  90kg BW and 130kg-bench 200kg-deads 170kg-squat. But I have achieve this results with several years work and don't want to lose it for 1 month. Because this will happen very fast I'm sure.

So I decide to combine Foundation series (4 workout/week) with Sheiko type program (powerlifting + military press)-3wo/week (low reps, medium volume but without assistance exercise). 

I suggest that coach Sommer is very busy, so I want to hear every opinion if someone wants to share

On June 4, 2016 at 8:26 AM, Eva Pelegrin said:

@Devin McKenna have you checked with PT or physio?

I'm going to paraphrase what Coach said in Denver seminar last weekend: 

If pain remains after an exercise and next day... that's "pain" we don't want (injury) and you need to have it evaluated by an expert.

If your pain or discomfort occurs while doing an exercise but it immediately stops when you stop the exercise, then it's ok. 

I might add that sometimes we may feel a twinge during an exercise, which can be an indication that you're pushing some tissues too far and need to ease up or modify position/muscle recruitment balance.

Thanks Eva. That is helpful. I do see Physio, but she thinks that since I can touch the floor with my legs straight I have normal range of motion and shouldn't be worried about being more flexible.  I noticed I have had a sore shoulder for the last 2 weeks after playing on  monkey bars. 

"Normal" ROM is a relative and very subjective term. "Normal" for what? who? If we look at the typical population that hobbles into PT's and doctors office... then yeah, you and I "contortionist" status. Obviously, you decide what you level of flexibility you want to attain and more important why (health, lifestyle, skill-specific). Personally, I only care about expanding ROM I can control in order to do the things I want to do.

You should post about your shoulder soreness in a separate thread and maybe provide some training background. You may have decent ROM in your hamstrings, but your shoulder griddle may not be ready to be monkeying around, if you just started playing on monkey bars or perhaps you need to reduce length of time. Just a wild guess. Not everybody has good scapulae strength, quite the contrary.

If Coach could go back in time and say anything to his 20 year old self, what would it be?

One question I have is when Suspended and Support Movement is coming out :). Though I know Coach doesn't talk about upcoming releases, never hurts trying. 

On 6/4/2016 at 2:33 AM, William Trask said:

@Coach Sommer having arrived here as a result of Podcast 1 with Tim Ferriss, I'm excited to hear more discussion in Podcast 2.

My suggestion if I may Coach. My impression is there are a lot of adults that come to your program similar to myself. Paint them a clear path thru two months (I know it is variable from person to person, but lay out the typical). So someone can very clearly transition from the podcast to your site, buying the bundle and plan 2-months of GST.

 

I second William's comment. Also I would like to hear a little about  Coach Sommer's bio. I heard him mention his Special Forces training, was he in the military.. would love to hear his military career highlights and how he got into Gymnastics.

- Are there any exercises or injury prevention protocols Coach Sommers believes should be done every day?

- Are there any plans to introduce more GB gear?

He mentions in several other podcasts about shoulder extension and the importance.  Further he speaks about weight lifters having poor shoulder extension.

The Thorasic Bridge series targets shoulder extension, but a lot of those exercises/stretch are quite difficult for those with tight shoulders, pecs, and biceps. 

Can Coach recommend beginner shoulder extension stretches for those who have ridiculous tightness in regards to shoulder extension.  Essentially, if someone can't do any of the TB series stretches because of tightness do he have any scaled down versions he can suggest.