#180: The Secrets of Gymnastic Strength Training, Part Two — Home Equipment, Weighted Stretches, and Muscle-Ups

#180: The Secrets of Gymnastic Strength Training, Part Two — Home Equipment, Weighted Stretches, and Muscle-Ups

This is another jam-packed episode with Coach Chris Sommer, 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 podcast episodes. 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. Enjoy! Show notes and links for this episode can be found at www.fourhourworkweek.com/podcast. This podcast is brought to you by 99Designs, the world's largest marketplace of graphic designers. I have used them for years to create some amazing designs. When your business needs a logo, website design, business card, or anything you can imagine, check out 99Designs. I used them to rapid prototype the cover for The 4-Hour Body, and I've also had them help with display advertising and illustrations. If you want a more personalized approach, I recommend their 1-on-1 service. You get original designs from designers around the world. The best part? You provide your feedback, and then you end up with a product that you're happy with or your money back. Click this link and get a free $99 upgrade. Give it a test run. This podcast is also brought to you by Wealthfront. Wealthfront is a massively disruptive (in a good way) set-it-and-forget-it investing service led by technologists from places like Apple. It has exploded in popularity in the last two years and now has more than $2.5B under management. Why? Because you can get services previously limited to the ultra-wealthy and only pay pennies on the dollar for them, and it's all through smarter software instead of retail locations and bloated sales teams. Check out wealthfront.com/tim, take their risk assessment quiz, which only takes 2-5 minutes, and they'll show you -- for free -- exactly the portfolio they'd put you in. If you want to just take their advice and do it yourself, you can. Well worth a few minutes to explore: wealthfront.com/tim.

***

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#807: In Case You Missed It: March 2025 Recap of "The Tim Ferriss Show"

#807: In Case You Missed It: March 2025 Recap of "The Tim Ferriss Show"

This is a special inbetweenisode, which serves as a recap of the episodes from last month. It features a short clip from each conversation in one place so you can easily jump around to get a feel for ...

22 Huhti 202545min

#806: How Rich Barton Built Expedia and Zillow from $0 to $35B — Audacious Goals, Provocation Marketing, Scrabble for Naming, and Powerful Daily Rituals

#806: How Rich Barton Built Expedia and Zillow from $0 to $35B — Audacious Goals, Provocation Marketing, Scrabble for Naming, and Powerful Daily Rituals

Rich Barton is the co-founder and co-executive chairman of Zillow, a company transforming how people buy, sell, rent, and finance homes. Before Zillow, Rich founded Expedia within Microsoft in 1994 an...

16 Huhti 20252h 25min

#805: Philip Goff — Exploring Consciousness and Non-Ordinary Religion, Galileo's Error, Panpsychism, Heretical Ideas, and Therapeutic Belief

#805: Philip Goff — Exploring Consciousness and Non-Ordinary Religion, Galileo's Error, Panpsychism, Heretical Ideas, and Therapeutic Belief

Philip Goff is a professor of philosophy at Durham University. His main research focus is consciousness, but he is interested in many questions about the nature of reality. He is most known for defend...

9 Huhti 20252h 16min

#804: Robert Rodriguez, The Wizard of Cinema Returns — The "Fear-Forward" Way of Life, How to Overcome Self-Doubt, Learning to Love Limitations, and Counter-Intuitive Parenting That Works

#804: Robert Rodriguez, The Wizard of Cinema Returns — The "Fear-Forward" Way of Life, How to Overcome Self-Doubt, Learning to Love Limitations, and Counter-Intuitive Parenting That Works

Robert Rodriguez is a film director, screenwriter, producer, cinematographer, editor, and composer. Rodriguez has written, produced, directed, and edited a series of successful films including El Mari...

2 Huhti 20251h 44min

#803: Craig Mod Returns — Epic Walks in Japan, The Art of Slowness, Digital Detox, Publishing “Impossible” Books, and Choosing Beauty Over Scale

#803: Craig Mod Returns — Epic Walks in Japan, The Art of Slowness, Digital Detox, Publishing “Impossible” Books, and Choosing Beauty Over Scale

Craig Mod Returns! Craig is a writer, photographer, and walker living in Tokyo and Kamakura, Japan. He is the author of Things Become Other Things and Kissa by Kissa. He also writes the newsletters Ro...

27 Maalis 20252h 28min

#802: Craig Mod — The Real Japan, Cheap Apartments in Tokyo, Productive Side Quests, Creative Retreats, Buying Future Freedom, and Being Possessed by Spirits

#802: Craig Mod — The Real Japan, Cheap Apartments in Tokyo, Productive Side Quests, Creative Retreats, Buying Future Freedom, and Being Possessed by Spirits

Craig Mod is a writer, photographer, and walker living in Tokyo and Kamakura, Japan. He is the author of Things Become Other Things and Kissa by Kissa. He also writes the newsletters Roden and Ridgeli...

25 Maalis 20252h 15min

#801: In Case You Missed It: February 2025 Recap of "The Tim Ferriss Show"

#801: In Case You Missed It: February 2025 Recap of "The Tim Ferriss Show"

This is a special inbetweenisode, which serves as a recap of the episodes from last month. It features a short clip from each conversation in one place so you can easily jump around to get a feel for ...

21 Maalis 202544min

#800: Ev Williams — The Art of Pivoting (e.g., Odeo to Twitter), Strategic Quitting, The Dangers of Premature Scaling, Must-Read Books, and More

#800: Ev Williams — The Art of Pivoting (e.g., Odeo to Twitter), Strategic Quitting, The Dangers of Premature Scaling, Must-Read Books, and More

Ev Williams is the co-founder of Mozi, a new social network that helps you connect in person with the people you care about. Over the past 25 years, Ev has co-founded several companies that have helpe...

19 Maalis 20251h 3min

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