tim.blog
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199.16.172.1
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Submitted URL: https://click.fourhourmail.com/27udxognmqtohvp55vwb4hro8ww44fg/x0hph6hw2p8xd4t5/aHR0cHM6Ly90aW0uYmxvZy8yMDI0LzA2LzIwL3BhdmVsLXR...
Effective URL: https://tim.blog/2024/06/20/pavel-tsatsouline-and-christopher-sommer/?utm_source=convertkit&utm_medium=convertkit...
Submission: On June 26 via api from CA — Scanned from CA
Effective URL: https://tim.blog/2024/06/20/pavel-tsatsouline-and-christopher-sommer/?utm_source=convertkit&utm_medium=convertkit...
Submission: On June 26 via api from CA — Scanned from CA
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<h2 style="text-align:center">Don't miss out on the 5 coolest things I've found each week.</h2>
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<p>Join 1.5M+ subscribers and sign up for <em>5-Bullet Friday</em>, my free weekly email newsletter.</p>
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.formkit-form[data-uid="578a566fc4"] .formkit-powered-by-convertkit:hover,
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background-color: #ffffff;
-webkit-transform: scale(1.025) perspective(1px);
-ms-transform: scale(1.025) perspective(1px);
transform: scale(1.025) perspective(1px);
opacity: 1;
}
.formkit-form[data-uid="578a566fc4"] .formkit-powered-by-convertkit[data-variant="dark"],
.formkit-form[data-uid="578a566fc4"] .formkit-powered-by-convertkit[data-variant="light"] {
background-color: transparent;
border-color: transparent;
width: 166px;
}
.formkit-form[data-uid="578a566fc4"] .formkit-powered-by-convertkit[data-variant="light"] {
color: #ffffff;
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}
@-webkit-keyframes formkit-bouncedelay-formkit-form-data-uid-578a566fc4- {
0%,
80%,
100% {
-webkit-transform: scale(0);
-ms-transform: scale(0);
transform: scale(0);
}
40% {
-webkit-transform: scale(1);
-ms-transform: scale(1);
transform: scale(1);
}
}
@keyframes formkit-bouncedelay-formkit-form-data-uid-578a566fc4- {
0%,
80%,
100% {
-webkit-transform: scale(0);
-ms-transform: scale(0);
transform: scale(0);
}
40% {
-webkit-transform: scale(1);
-ms-transform: scale(1);
transform: scale(1);
}
}
.formkit-form[data-uid="578a566fc4"] blockquote {
padding: 10px 20px;
margin: 0 0 20px;
border-left: 5px solid #e1e1e1;
}
.formkit-form[data-uid="578a566fc4"] .seva-custom-content {
padding: 15px;
font-size: 16px;
color: #fff;
mix-blend-mode: difference;
}
.formkit-form[data-uid="578a566fc4"] .formkit-modal.guard {
max-width: 420px;
width: 100%;
}
.formkit-form[data-uid="578a566fc4"] {
border: 1px solid #e3e3e3;
max-width: 700px;
position: relative;
overflow: hidden;
}
.formkit-form[data-uid="578a566fc4"] .formkit-background {
width: 100%;
height: 100%;
position: absolute;
top: 0;
left: 0;
background-size: cover;
background-position: center;
opacity: 0.3;
}
.formkit-form[data-uid="578a566fc4"] [data-style="minimal"] {
padding: 20px;
width: 100%;
position: relative;
}
.formkit-form[data-uid="578a566fc4"] .formkit-header {
margin: 0 0 27px 0;
text-align: center;
}
.formkit-form[data-uid="578a566fc4"] .formkit-subheader {
margin: 18px 0;
text-align: center;
}
.formkit-form[data-uid="578a566fc4"] .formkit-guarantee {
font-size: 13px;
margin: 10px 0 15px 0;
text-align: center;
}
.formkit-form[data-uid="578a566fc4"] .formkit-guarantee>p {
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The Blog of Author Tim Ferriss
Tim Ferriss's 4-Hour Workweek and Lifestyle Design Blog. Tim is an author of 5
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Posted on June 20, 2024June 24, 2024 by Tim Ferriss
PAVEL TSATSOULINE AND CHRISTOPHER SOMMER (#748)
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Get Access
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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businesses; and Momentous high-quality supplements.
Transcript for the full Pavel Tsatsouline episode | Transcript for the full
Christopher Sommer episode | Transcripts for all episodes
Listen onApple Podcasts
Listen onSpotify
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#748: Pavel Tsatsouline and Christopher Sommer
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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:
StrongFirst
* 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
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rachel1
4 days ago
thanks for the info
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Scott Colesworthy
4 days ago
Awaken gym in Denver seems to be closed. Any information on those folks?
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Amanda
4 days ago
Hey, Tim! Happy anniversary. Your podcast keeps me company at work and in the
car. I love the way you think. Your guests are extraordinary and the
conversations are always intriguing. You make yourself so known to your
listeners. I would like to meet you and have our own conversation. I really
would.
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Dan
3 days ago
Since Tim is in the dating game, I would recommend the book How Not To Die Alone
by Logan Ury. The book is dense with good advice – there is no fluff.
Logan is the Harvard-educated director of relationship science at Hinge (ie
exactly the kind of lady Tim wants to date). She does well in interviews, so she
would be a great podcast guest.
1
Reply
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