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Hi ! Wich leg strenght exercice would be the closest to the walking motion ? and wich leg exercice (other than walking in itself) would have the best carryover to long distance walking endurance ?

Was curious to hear @Coach Sommer or any other coaches' or experienced trainees' opinion on using the Maffetone Method for cardiovascular conditioning as a supplement to GST/Foundations. I tracked down some of coach's older comments on running, the gist of which was that lower weekly mileage (the ~6 mi/week range in either a 3x2mi or 2x3mi split) was perfectly fine. Curious to hear any opinions on the Maffetone Method (i.e. heart rate training at 180-Age). Is this method compatible with GST? If so, are the weekly mileage recommendations the same, given the gentle nature of the training? I like the MAF method due to the auto-regulation and the possibility of using different modalities (i.e. bike, rower, rucking, running, etc.) Thanks!

I have been looking into ways to supplement my Training with out actually "Training" if that makes sense. I'm sure many of you that are here, know that @Coach Sommer has been working closely with Tim Ferriss. Personally, I've already got my copy of Tools of Titans and going to start reading asap. Ok, so anyways, this Article on using Dry Saunas to train Hyperthermic Conditioning as a supplement to your Training regime sounds like it would be beneficial for anyone looking to improve their health/performance. Some conclusions from the Article are: 1. Enhanced endurance by increasing nutrient delivery, reducing depletion of glycogen storage and reducing core temp/heart rate during workloads. 2. Increased hypertrophy through prevention of protein degradation. Improves insulin sensitivity, causes a release in Growth Hormones and induction of heat stress proteins. 3. Positive effects on the brain by increasing the storage/release of norepinephrine, increases prolactin and brain derived neurotrophic factor and increase in dynorphin. I've just read this article so far and the video of Rhonda Perciavalle Patrick, Ph.D. "Who works with Dr. Bruce Ames of the Ames carcinogenicity test, the 23rd most-cited scientist in all fields between 1973 and 1984. Dr. Patrick also conducts clinical trials, performed aging research at Salk Institute for Biological Studies, and did graduate research at St. Jude Children’s Research Hospital, where she focused on cancer, mitochondrial metabolism, and apoptosis." Here is the link to the Article/Video http://fourhourworkweek.com/2014/04/10/saunas-hyperthermic-conditioning-2/ I am looking forward to reading the sources that she sites. I am by no means a Pro at scientific studies, but I try to seperate/find the good from bad through reports of people that have a clearer understanding of their particular field. So, in this instance Tim Ferriss -> Rhonda Patrick -> sources If there are any other Resources that others would like to share, It would be much appreciated. Would love to hear your thoughts when you have a chance, @Jeff Serven @Bryant Wilson @Sean Murphey Do you happen to know if this is something that has been used among Olympic Lifting athletes?

Hi All, I am beginning GST in order to do strength training for rock and alpine climbing/mountaineering. I am also an endurance runner (marathons and moving towards my first 100k this year) and was wondering if anyone has had any success incorporating GST into an endurance training program similar to Crossfit Endurance (https://powerspeedendurance.com/). I have experience with Crossfit but feel the training in GST is more applicable to the requirements of a climber. I was thinking programming my week with 2 GST Days + 3 Endurance Days with GST component (do you recommend any particular training which could compliment Endurance training?). Do you think I will be able to progress in GST with this scheduling? Do you recommend including the stretching components each day(i currently do 15-45mins of mobility each night as I wind down). Any and all help would be great! Best, Peter

Greetings community, I myself just became a coach and it is common practice in most clubs around here to do exercises like rope climbing, push-ups, Hanging L, etc. when it comes to strength training. The problem I see now having read "Building the Gymnastics Body" is that doing so we are mostly training strength endurance and as Coach Sommer stated: "focusing on metabolic conditioning or strength endurance training is far more efficient if a solid foundation of basic strength has first been established. In my experience, strength always comes before strength endurance and indeed is the necessary foundation from which ALL impressive displays of strength endurance occur." As climbing the rope repeats the action of a pull-up about 20 times, we can all do 30+ Push-ups, hold the Hanging L for more than 20s, etc. it seems that we are not actually gaining a lot of strength (that being maximal strength/basic strength) doing those exercises, is that right? Should we be doing other exercises instead of which we can only do 3-5 repetitions or hold for 3-15 seconds? Why then is it so common to do these exercises all the time, if they do not lead to a lot of strength, which is obviously direly needed for gymnastics? I also had a look at the Foundation series, but they seem to focus on a different group of people (not actually gymnasts, rather ordinary adults trying to get that gymnastics strength), as for we are gymnasts aging 6-20. Also in the series you do a lot more reps than just the 3-5 suggested in the BtGB and analogously hold more than 15 seconds. Why in the series do you focus more on strength endurance and in BtGB on pure strength? I thank you for your time and would appreciate any help in me understanding what is best for our gymnasts. Alexander

So I would say my endurance is okay, my record is 1:35. But by next this upcoming february I would like to be able to hold a HS for at least 3:30. I am currently working on doing intervals, so like 45 secs on and 1 min off and as it gets easy take 10 sec off the resting time, and many more exercises (wall hold, holding hs, etc.) I was wondering if anyone has any other great endurance exercises for me? Any tips what so ever? Any diet changes specific to endurance training (my dad says diet is important with endurance)? And is this goal even possible for me? Thank you.

Hi all, I'm new to the forum here and want to say thanks for all the great information! My goals: I'm a sprinter and I do not perform leg exercises as I do enough at my athletics club. The training I do at home is what I like to call: "supplementary work". It is a mere bonus to the bulk of my training performed at my club. I specifically do the long sprints (200m - 400m) and require greater core stability and upper body endurance. I need core stability to maintain my sprinting form as the lactic acid builds up and upper body endurance to maintain an aggresive arm drive right through the line so that my stride doesn't shorten significantly. Anyway, I really like the idea of Steady State Training because I have yet to find an athlete more injury prone than myself. So, I have previously been doing basic core work such as planks, hollow holds & rocks etc etc along with high repetitions and sets of pullups and pushups. What I want to know is what is the best way to build upper body endurance as I know you guys on these forums come from a strength dominant background. Also what's your thoughts on core stability? I read that sprinters shouldn't do high intensity core training (ie strength training) and that they should do higher reps, lower intensity so as not to fatigue the central nervous system. What are your thoughts here? And here's the program I'm planning to do: (Starting Monday) Mon FSP (Following rules of steady state training) L Sit Back Lever Front Lever Planche FBE (Not sure on sets and reps yet) Pushups Rows Hanging Leg Lifts Bridges Tue FSP (Following rules of steady state training) L Sit Back Lever Front Lever Planche FBE (Not sure on sets and reps) Handstand Pushups Pullups Hanging Leg Lifts Bridges Wed (Same as Mon) Thu (Same as Tue) Fri, Sat & Sun Rest What do your think?