Show Notes
In this episode of the Hammer Cast, I celebrate the 14th anniversary of my journey into calisthenics training by sharing key insights and lessons learned over the years.
Drawing from my own personal experience as well as that of my students from around the world, I dish on a comprehensive overview of how to successfully approach calisthenics - not just for short term goals, but for life.
Oh, and I also talk about on the upcoming Black Sabbath concert - the LAST and FINAL one ever - which I'm pumped for.
(Lastly: get my FREE 9-Minute Kettlebell and Bodyweight Challenge here: http://www.9minutechallenge.com/) 1. Movability is key
2. Learn to FEEL the movement
3. Seek help from people who have struggled, NOT the naturals
4. Embrace the foundations BEFORE tackling the advanced stuff
5. Tension is king, relaxation is queen.
6. Variety is the spice of gains
7. Moderate intensity + frequency + volume = success
8. Progressions mean nothing without prerequisites
9. Lift weights as well (preferrably kettlebells)
10. Use iron game tactics whenever possible
11. Do some basic bodybuilding
12. Seek to bulletproof your joints
13. Alternate times of pure strength & muscle-building
14. Enjoy the process
More from The Hammer Cast
Personal training ain't all wine and roses, folks. There's an ugly side, too. I dish on it in this episode. Now, maybe YOU don't care too much about personal training because you're more keen on training at home. Frankly, I'm the same way; most of my own training since my 20s has been done at home, NOT in a gym. No matter where you train, one thing remains the same: how *real world strong* you get is what determines how useful your training is. If your workouts only get you sweaty and sore, then do nothing to make you more formidable in the real world, what good are they? I put together a 15 minute challenge that will not only show you just how real world strong you are, but will help you figure out how to fill in gaps that may have crept in along the way. Best of all, it's free.
See how Real World Strong YOU are with my Real World Strong Challenge: https://www.RealWorldStrong.com
Thou shalt get my Real World Strong Challenge here: https://www.RealWorldStrong.com I'm joined on this episode by the mighty Franz Snideman - an early adopter of the kettlebell, student of Pavels, and sprinter extraordinaire who teaches men and women in their 40s, 50s, and beyond to restore their ability to sprint WITHOUT destroying their bodies in the process. In this episode we cover: 0:00:02 Intro & Guest Reintroduction 0:04:27 Franz's Origin Story: From Track to Sprinting Mentor 0:06:25 Discovering Kettlebells & Early RKC Days 0:09:03 What Kettlebells Changed for His Clients 0:11:56 Hardstyle vs Kettlebell Sport (GS) 0:14:20 Sprinting at Any Age: Principles & Prerequisites 0:15:07 How to Build People Up to Sprinting Safely 0:18:46 Tendons, Cells, and the Language of Force 0:20:17 Role of Heavy Loading, Isometrics, and Classic Strength Work 0:24:00 Foot Health, Surfaces, and Overuse Prevention 0:27:14 Sprinting vs Jogging: Different Mechanics, Different Demands 0:30:47 Integrating Kettlebells, Strength Training, and Sprint Drills 0:34:34 Consequences of Living in Only One Quadrant 0:36:17 Speed and Locomotion as Skills 0:39:10 Staying Explosive Into Your 50s and Beyond 0:40:26 Practical Progression Guidelines for Older or Deconditioned Athletes 0:41:23 Where to Fit Sprint Drills in a Busy Schedule 0:42:21 Performance, Safety, and Real‑World Scenarios 0:45:04 Power as Freedom and Optionality
Find out how REAL WORLD STRONG you are with my Real World Strong Challenge! https://www.RealWorldStrong.com In this episode Geoff and I discuss:
Forget 'gym strong' - get REAL WORLD Strong! Test your own real world strength here: https://www.RealWorldStrong.com Beware people quick with criticism and slow with solutions (particularly when they see you lapping them in lifting and life).