#748: Pavel Tsatsouline and Christopher Sommer

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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