GeoffreyLevens
Total Posts: 357
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09-27-20 07:38 PM - Post#902852
Just started the GMB Elements program which is pretty much there entry level for anybody. Like it a lot. I've been doing primarily trap bar DL's and KB swings since mid May and was really feeling like I needed a major change.
Elements is crawling and crouched hopping based so lots of squat patterning plus arm work is involved. In the doing it feels much less taxing than almost any workout I've ever done but I feel pleasantly throbby by and mildly muscle fatigued for much of the rest of the day. There's a main section and a core strength add-on. There also a ton of freebies on site so I added as finish their spinal flexion and spinal extension pieces that are really progressions toward L-sit and back bridge respectively.
Everything I've seen is very well put together, clear, easy to follow instructional vids and very scaled, with lots of regressions/progressions and strong encouragement to do what works for your body.
Also, the sessions are just fun to do so far which counts for a lot!
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Jordan D
Total Posts: 771
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09-27-20 08:54 PM - Post#902854
I did Elements in 2015 or 2016 and it was just great. All that frog hopping did fantastic things for my hips, and I still use the stiff-leg bear crawl whenever my hamstring flexibility starts to slide. Also, I’d say that was the first time ever that the deep squat position became truly easy and restful for me.
Nothing but great things to say about GMB. Great people, and great, unique programming that’s miraculously easy to follow. I’d recommend them to anyone.
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Arthax
Total Posts: 173
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09-28-20 12:38 AM - Post#902857
Thank you for bringing GMB up and reminding me about them. I have been on a verge to buy elements or integral strength a few time. I’ve only heard good stuff about them!
One and a half week ago I got a lumbago, so I guess it’s time to train with the body rather then pushing it.
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iPood
Total Posts: 2360
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09-28-20 07:12 AM - Post#902858
All GMB programs are wonderful, but I liked Vitamin better.
"I think we often spend too much time focusing on max fitness
and not nearly enough on maintaining our minimums.
It seems we need to think sustainable rather than obtainable.
Meaning whatever we do today, we can do it again tomorrow.
Never taking so much from ourselves that we can't."
Dan Martin |
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Jordan D
Total Posts: 771
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09-28-20 09:08 AM - Post#902859
I think I enjoyed Vitamin more. It got my gangly rear end doing cartwheels, so that's something. But I think I learned more from Integral Strength and Elements. There are aspects of both that are still in my routines today.
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GeoffreyLevens
Total Posts: 357
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Thank you all for reinforcing my perception. My tentative plan is to do Elements at least once through, maybe twice, then get Strength and see where that goes. My body is really enjoying a break from "heavy metal".
I do need to be mindful though because if I relax fully into ATG squat, when I come out of it my left knee cartilage tends to lock and pop (and that's not in some hip hop dance move). Not good. Also Bear crawl tends to piss off my sciatic nerve on one side. I may do better with that if I keep my knees bent a bit more....
Edited by GeoffreyLevens on 09-28-20 09:19 AM. Reason for edit: No reason given.
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Sean S
Total Posts: 44
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09-28-20 09:25 AM - Post#902861
I went through Elements this summer and it was great. My body felt great at the end of the program and lots of little aches and pains went away. Some of the movements might require some very slight modifications to work around individual injuries or structural issues but overall I was able to complete everything with very minor modifications.
I also got the best results when I didn't add any of the extra's to it. The only stuff I really added was 1-3 sets of a pulling exercise about once a week and 1-3 short "sprints" once a week.
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GeoffreyLevens
Total Posts: 357
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09-28-20 10:04 AM - Post#902866
I'm using the mobility set and the spinal flexion/extension sets as very gentle "cool down", not pushing on them at all. Really, they are instead of stretching later in the day. YMMV as they say
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iPood
Total Posts: 2360
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09-28-20 11:16 AM - Post#902868
I think I enjoyed Vitamin more. It got my gangly rear end doing cartwheels, so that's something. But I think I learned more from Integral Strength and Elements. There are aspects of both that are still in my routines today.
I wish they would offer a BW+KB program.
"I think we often spend too much time focusing on max fitness
and not nearly enough on maintaining our minimums.
It seems we need to think sustainable rather than obtainable.
Meaning whatever we do today, we can do it again tomorrow.
Never taking so much from ourselves that we can't."
Dan Martin |
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Jordan D
Total Posts: 771
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09-28-20 11:33 AM - Post#902869
I think I enjoyed Vitamin more. It got my gangly rear end doing cartwheels, so that's something. But I think I learned more from Integral Strength and Elements. There are aspects of both that are still in my routines today.
I wish they would offer a BW+KB program.
That would be great. Seems like a natural alignment. I suspect they don’t because it’s “off brand” and because they stick to what they’re experts in (highly admirable), but I’d pay just to see how they programmed it. How to make it “play” and still make steady progress.
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GeoffreyLevens
Total Posts: 357
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09-29-20 10:20 AM - Post#902901
I wish they would offer a BW+KB program.
My experiment, since Elements is not very "taxing" is that I am going to do moderate weight kb swings (I'd do snatches by I have one shoulder that HATES them) on the 7th day i.e. rest day. For years I've mostly worked out every day and just take a very occasional rest day when I feel the need. Time will tell how this goes. I can do solid swings with 80 lbs and for this will be using 24 kg kb, short hard sets (7 reps) and long recoveries between sets. Probably 20 sets
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GeoffreyLevens
Total Posts: 357
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10-25-20 11:05 AM - Post#903964
Quick update from middle of week 5 of Elements: Very noticeable increase in the length of my walking stride without trying or thinking about it at all. Walking to coop outside town that was a 25 minute walk is now 20 minutes with no increase in perceived effort. Overall, lot of aches and tweaks are gone, occasional DOMS in all the right places.
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Kiwi5
Total Posts: 264
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10-25-20 03:35 PM - Post#903968
How is GMB different from OS? Is it a similar but with 'new' moves?
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iPood
Total Posts: 2360
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10-25-20 05:29 PM - Post#903972
How is GMB different from OS? Is it a similar but with 'new' moves?
They are slightly related in the same convoluted way that kettlebells and clubbells are.
"I think we often spend too much time focusing on max fitness
and not nearly enough on maintaining our minimums.
It seems we need to think sustainable rather than obtainable.
Meaning whatever we do today, we can do it again tomorrow.
Never taking so much from ourselves that we can't."
Dan Martin |
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Kiwi5
Total Posts: 264
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10-25-20 07:37 PM - Post#903973
And then there's Kinstretch...another OS variant but with bands attached at weird angles.
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iPood
Total Posts: 2360
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10-26-20 02:49 AM - Post#903976
And then there's Kinstretch...another OS variant but with bands attached at weird angles.
GMB is its own thing. It all started as highly structured gymastic programs and then evolved to highly structured movement programs.
Some of them are just mobility, others are strength training and a few of them are skill training.
What really set them apart is the highly structured progressions and regressions.
OS is a more... organic process (think Easy Strength and the difficulty to explain it) whereas GMB is quite regimented (one of those do exactly this, then do exactly that programs).
Easy Strength vs. Smolov might be a good analogy.
"I think we often spend too much time focusing on max fitness
and not nearly enough on maintaining our minimums.
It seems we need to think sustainable rather than obtainable.
Meaning whatever we do today, we can do it again tomorrow.
Never taking so much from ourselves that we can't."
Dan Martin |
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Jordan D
Total Posts: 771
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10-26-20 08:41 AM - Post#903983
Well said.
My problem with OS for years was: “well, what do I do? Is there a plan somewhere? No?”
With GMB, one never has that problem.
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Chris Rice
Total Posts: 702
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10-26-20 08:58 AM - Post#903985
Several years ago I did their "Rings 1" program and really liked it. Last year I got their "Mobility" program. It has become my daily warmup before my more traditional weight routine and many days it's all I do. Mobility has really helped my rock climbing but has mostly just made me "feel" better all over. I was not a fan of the way the software worked but that might have just been me. I wished for a way to just go to a particular exercise without having to go clear through the program.
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GeoffreyLevens
Total Posts: 357
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10-26-20 10:16 AM - Post#903986
I was not a fan of the way the software worked but that might have just been me. I wished for a way to just go to a particular exercise without having to go clear through the program.
You can download parts or all of each program to your computer. I have the demo vids of each movement from Elements and the .pdf program outline so I can get to it all without going online.
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iPood
Total Posts: 2360
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10-26-20 10:55 AM - Post#903989
Well said.
My problem with OS for years was: “well, what do I do? Is there a plan somewhere? No?”
With GMB, one never has that problem.
To be fair, that’s what the OS Institute is for. The books are more a philosophy of training than a program.
"I think we often spend too much time focusing on max fitness
and not nearly enough on maintaining our minimums.
It seems we need to think sustainable rather than obtainable.
Meaning whatever we do today, we can do it again tomorrow.
Never taking so much from ourselves that we can't."
Dan Martin |
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Chris Rice
Total Posts: 702
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10-26-20 10:59 AM - Post#903990
I was not a fan of the way the software worked but that might have just been me. I wished for a way to just go to a particular exercise without having to go clear through the program.
You can download parts or all of each program to your computer. I have the demo vids of each movement from Elements and the .pdf program outline so I can get to it all without going online.
My kids call me the "anti nerd" or "the black hole" for my complete inability to figure out anything computer :)
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Kiwi5
Total Posts: 264
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10-26-20 03:14 PM - Post#903994
Had a good look at GMB, looks like huge fun. I'm going to buy the Elements. Being able to download at work and watch offline is excellent. Imagine being able to perform a cartwheel...let alone a handstand..haven't tried either in over 40 years.
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Old Miler
Total Posts: 1744
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10-26-20 03:33 PM - Post#903998
To those who have done it...would GMB and Easy Strength work together, doing GMB as warmup, then 10 minutes of lifts at the end?
Not sure I could do 30-45 minutes 4 times every week, but just working through a "do this" mobility programme is probably just what I need.
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Pontyclun
Total Posts: 2191
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10-26-20 03:46 PM - Post#903999
Elements and Easy Strength would work well together.
| Owen Brown, a Biomedical Scientist from Pontyclun, Wales. |
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iPood
Total Posts: 2360
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10-26-20 04:11 PM - Post#904000
To those who have done it...would GMB and Easy Strength work together, doing GMB as warmup, then 10 minutes of lifts at the end?
Not sure I could do 30-45 minutes 4 times every week, but just working through a "do this" mobility programme is probably just what I need.
I’ve done exactly that and it worked so well I stopped doing it. 
Vitamin could work with a broader range of programs, though.
"I think we often spend too much time focusing on max fitness
and not nearly enough on maintaining our minimums.
It seems we need to think sustainable rather than obtainable.
Meaning whatever we do today, we can do it again tomorrow.
Never taking so much from ourselves that we can't."
Dan Martin |
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Jordan D
Total Posts: 771
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10-26-20 05:16 PM - Post#904003
Yeah man. They’d go together like steak and eggs.
In fact, if you add in daily walks, that might be as complete an all-around program as I can imagine.
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GeoffreyLevens
Total Posts: 357
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10-27-20 10:25 AM - Post#904012
Had a good look at GMB, looks like huge fun. I'm going to buy the Elements. Being able to download at work and watch offline is excellent. Imagine being able to perform a cartwheel...let alone a handstand..haven't tried either in over 40 years.
Couple notes: Cartwheels not part of Elements though what is there is very regressed prep for them.
Vitamin is not really a program so much as a menu of various complex movement skills. From GMB staff: " Vitamin isn't designed to develop (or maintain) strength and conditioning, instead it develops control as you explore new movements. You may build some strength but that isn't the goal of the program and it likely wouldn't be a ton." Vitamin is aimed at nudging your nervous system, waking it up and helping it integrate
Mobius is more a program of deep diving into one skill then another, building a repertoire of specific movements.
So Vitamin would likely work better as add on to another program, maybe a more strength specific one. While Mobius would be a stand-alone.
At least that's how I understand them
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Sean S
Total Posts: 44
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10-27-20 10:46 AM - Post#904013
I am currently working through Vitamin. It works well as an adjunct to other training. Some of the movements probably do build some strength, at least in unfamiliar ranges of motion. Overall it's not a "complete" program though. I do Vitamin 3-5 days a week in addition to martial arts training 2-3 days a week. I also fit some strength & conditioning maintenance in on the days I do Vitamin. You can scale the time and difficulty of the Vitamin sessions as well.
There are lots of cartwheel variations in Vitamin. I spent 25 minutes doing cartwheel variations one day last week. I found out the next day cartwheels work the shoulders, scapula stabilizers, and the "core" pretty well.
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Old Miler
Total Posts: 1744
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10-27-20 04:15 PM - Post#904018
Yeah man. They’d go together like steak and eggs.
In fact, if you add in daily walks, that might be as complete an all-around program as I can imagine.
It's daily runs, which means the mobility is even more necessary ;-)
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Jordan D
Total Posts: 771
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10-27-20 04:46 PM - Post#904023
Haha. Funnily enough, I first wrote “conditioning” then backtracked.
But the point stands. Maybe we can’t chase three rabbits at once, but with the right combo of easy daily efforts, we sure can scare a whole mess of them out of the yard.
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GeoffreyLevens
Total Posts: 357
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10-28-20 10:27 AM - Post#904039
I spent 25 minutes doing cartwheel variations one day last week. I found out the next day cartwheels work the shoulders, scapula stabilizers, and the "core" pretty well.
I've run into that in different muscle groups repeatedly with Elements.
Longer term, my plan is when I finish Elements to get Integral Strength. And when I finish that to either get Vitamin or Mobius (to be determined) and interlace the latter w/ continuing the Strength work. Almost certainly I'll continue with my one day/week kb swings (in A+A format), possibly alternating w/ some pullup variation. My body feels better overall than it has in years.
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Jordan D
Total Posts: 771
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10-28-20 11:51 AM - Post#904041
That’s a good goal. I really loved integrated strength. It won’t get you “strong” by any means, and everything but the back bridges should be child’s play for folks on this board, but it’s structured in a very elegant way.
Completing Elements, Vitamin, and IS will certainly check every physical box for someone who doesn’t want to bulk up.
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iPood
Total Posts: 2360
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10-28-20 01:30 PM - Post#904043
That’s a good goal. I really loved integrated strength. It won’t get you “strong” by any means, and everything but the back bridges should be child’s play for folks on this board, but it’s structured in a very elegant way.
A few feet of big chains or a weighted vest may fix some of those problems.
"I think we often spend too much time focusing on max fitness
and not nearly enough on maintaining our minimums.
It seems we need to think sustainable rather than obtainable.
Meaning whatever we do today, we can do it again tomorrow.
Never taking so much from ourselves that we can't."
Dan Martin |
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GeoffreyLevens
Total Posts: 357
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10-29-20 11:02 AM - Post#904067
That’s a good goal. I really loved integrated strength. It won’t get you “strong” by any means, and everything but the back bridges should be child’s play for folks on this board, but it’s structured in a very elegant way.
A few feet of big chains or a weighted vest may fix some of those problems.
For you. HAH! I've realized that "trying to bulk up" has, for me, been the source of most of my injuries and tweaks and really, I have plenty of meat on my bones for anything I'd ever want to do. I don't anticipate every being in a post apocalyptic gorilla playground ;)
So, no chains for me!
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GeoffreyLevens
Total Posts: 357
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Curious if anyone on here has done Mobius from GMB. Reading and trying to decipher all their chat on it vs Vitamin leads me to think they are similar BUT Mobius is programmed where Vitamin is more just instructions on this movement, this movement, etc. Also, and key for my choice, is that Vitamin appears to be more oriented towards hand balancing and specific "tricks" where Mobius is more about ground work and tumbling.... Both good and both fun but the latter is more where I'd want to put my time and $$$
All things considered, I realized I have in my dusty archives a copy of Convict Conditioning and could just do my own programming on that and save the $95 on Integrated Strength. Combine it with one of the above and maybe one day/week of swings.
Edited by GeoffreyLevens on 10-29-20 11:06 AM. Reason for edit: No reason given.
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iPood
Total Posts: 2360
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Yeah man. They’d go together like steak and eggs.
In fact, if you add in daily walks, that might be as complete an all-around program as I can imagine.
By the way, I just asked Ryan about the possibility of creating a bodyweight plus kettlebell program and this was his response:
Probably not. We have trainers that teach kettlebells but that we are just focused on the bodyweight side of things. They do go together really well tho!
"I think we often spend too much time focusing on max fitness
and not nearly enough on maintaining our minimums.
It seems we need to think sustainable rather than obtainable.
Meaning whatever we do today, we can do it again tomorrow.
Never taking so much from ourselves that we can't."
Dan Martin |
Edited by iPood on 11-04-20 12:43 PM. Reason for edit: No reason given.
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Jordan D
Total Posts: 771
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Yeah man. They’d go together like steak and eggs.
In fact, if you add in daily walks, that might be as complete an all-around program as I can imagine.
By the way, I just asked Ryan about the possibility of creating a bodyweight plus kettlebell program and this was his response:
Probably not. We have trainers that teach kettlebells but that we are just focused on the bodyweight side of things. They do go together really well tho!
I like that. Sticking to their core principles. I can’t think of a single thing about those guys that I don’t like.
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iPood
Total Posts: 2360
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I like that. Sticking to their core principles. I can’t think of a single thing about those guys that I don’t like.
Technically speaking, there’s no difference between a weighted pull up (which is an approved calisthenics exercise) and a double kettlebell front squat (which is a weighted “air squat”). 
"I think we often spend too much time focusing on max fitness
and not nearly enough on maintaining our minimums.
It seems we need to think sustainable rather than obtainable.
Meaning whatever we do today, we can do it again tomorrow.
Never taking so much from ourselves that we can't."
Dan Martin |
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GeoffreyLevens
Total Posts: 357
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11-05-20 10:58 AM - Post#904291
Came up with this instead of "Integral Strength". Saves me $95
[Do for 8 weeks then add Mobius on alternate days]
Do as circuit 3X around, every other day. Alt w/ stretch/de-load only
A:
• Horizontal Pull-up
• Hindu Squat
• Scapula pull up/dead hang to shoulder pack and back only
• Ab walk-outs
• Carry-unilateral, one each side
• Dead Hang X 1 minute
B:
• L-sit/V-sit
• Wrestlers Bridge
• Dive bomber Push-up
• Ab walk-outs
• Carry-unilateral, one each side
• Dead Hang X 1 minute
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iPood
Total Posts: 2360
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11-05-20 12:40 PM - Post#904292
Came up with this instead of "Integral Strength". Saves me $95
[Do for 8 weeks then add Mobius on alternate days]
Do as circuit 3X around, every other day. Alt w/ stretch/de-load only
A:
• Horizontal Pull-up
• Hindu Squat
• Scapula pull up/dead hang to shoulder pack and back only
• Ab walk-outs
• Carry-unilateral, one each side
• Dead Hang X 1 minute
B:
• L-sit/V-sit
• Wrestlers Bridge
• Dive bomber Push-up
• Ab walk-outs
• Carry-unilateral, one each side
• Dead Hang X 1 minute
I like it!
"I think we often spend too much time focusing on max fitness
and not nearly enough on maintaining our minimums.
It seems we need to think sustainable rather than obtainable.
Meaning whatever we do today, we can do it again tomorrow.
Never taking so much from ourselves that we can't."
Dan Martin |
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GeoffreyLevens
Total Posts: 357
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11-05-20 02:36 PM - Post#904296
I like it!
Thank you! 2 more weeks to finish Elements and maybe one time repeat the last week, maybe. Then on to the above.
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Kiwi5
Total Posts: 264
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11-06-20 01:07 AM - Post#904303
What is a horizontal pull up?
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iPood
Total Posts: 2360
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11-06-20 04:11 AM - Post#904307
What is a horizontal pull up?
"I think we often spend too much time focusing on max fitness
and not nearly enough on maintaining our minimums.
It seems we need to think sustainable rather than obtainable.
Meaning whatever we do today, we can do it again tomorrow.
Never taking so much from ourselves that we can't."
Dan Martin |
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Mark Fenner
Total Posts: 60
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11-06-20 07:34 AM - Post#904309
Haha. Funnily enough, I first wrote “conditioning” then backtracked.
But the point stands. Maybe we can’t chase three rabbits at once, but with the right combo of easy daily efforts, we sure can scare a whole mess of them out of the yard.
Jordan, Thanks for this quote: I love it -- made me laugh. We might not get rabbit stew, but we'll have the carrots from our garden to go into the beef stew.
Everyone else, thanks for the comments on GMT. I've been feeling "overly achey" lately and I've been thinking about a more movement/mobility oriented component to throw back into my regimen (I spent a long time -- in another "beat up" phase -- spending almost daily time with Kelly Starret style mobility work). Some pretty structured would fit me well right now, I think.
Best,
Mark
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GeoffreyLevens
Total Posts: 357
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11-06-20 11:33 AM - Post#904315
What is a horizontal pull up?
That's it. I do those because I have one funky shoulder that emits squealing toothache type pain if I do vertical pull ups (or kb snatch). I seem to still be able to do vertical press, at least if I don't go too heavy. Will see how that goes in couple weeks when I get to it.
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iPood
Total Posts: 2360
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11-06-20 12:24 PM - Post#904317
What is a horizontal pull up?
That's it. I do those because I have one funky shoulder that emits squealing toothache type pain if I do vertical pull ups (or kb snatch). I seem to still be able to do vertical press, at least if I don't go too heavy. Will see how that goes in couple weeks when I get to it.
They are not the poor relative of the regular pull up, they are a proper exercise on its own. Done with your feet elevated and using a weighted vest is no joke. Or doing them using one hand while trying to keep your body perfectly “planked” with scapular retraction.
Magnificent choice!
"I think we often spend too much time focusing on max fitness
and not nearly enough on maintaining our minimums.
It seems we need to think sustainable rather than obtainable.
Meaning whatever we do today, we can do it again tomorrow.
Never taking so much from ourselves that we can't."
Dan Martin |
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Kiwi5
Total Posts: 264
|
Ahh, yes. I stopped practicing the 'horizontal pullup' years ago due to the movement hurting my left elbow. But, using my trx with a neutral grip might work. Just like barbell rows, which aggravate the old tennis elbow but trap bar or dumbell/KB rows do not. Rings would be another option..weight vest? Elevated feet? I've gotta try.
Edited by Kiwi5 on 11-06-20 12:38 PM. Reason for edit: No reason given.
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Jordan D
Total Posts: 771
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11-06-20 01:56 PM - Post#904320
Jordan, Thanks for this quote: I love it -- made me laugh. We might not get rabbit stew, but we'll have the carrots from our garden to go into the beef stew.
Everyone else, thanks for the comments on GMT. I've been feeling "overly achey" lately and I've been thinking about a more movement/mobility oriented component to throw back into my regimen (I spent a long time -- in another "beat up" phase -- spending almost daily time with Kelly Starret style mobility work). Some pretty structured would fit me well right now, I think.
Haha. Glad to hear it.
Does the Starrett stuff work for you? It never did for me. Too complicated, and was never as intuitive nor half as effective as 10 minutes of OS Resets every day.
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Old Miler
Total Posts: 1744
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My TRX freebie program when I bought it called them "low rows". Start low, like the guy in the video, and it's a great exercise.
They used to publish monthly challenges. One truly delightful complex was the "TRX low row + Atomic Pushup". 1 of these, turn over and do a TRX pushup and crunch with your feet in the stirrups. Then 2 of each. Then 3..up to 10...and back down again. You end up with 100 reps each of 3 movements.
By the way, I bought Elements this week too. Hoping to start tomorrow.
Edited by Old Miler on 11-06-20 03:37 PM. Reason for edit: No reason given.
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GeoffreyLevens
Total Posts: 357
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Ahh, yes. I stopped practicing the 'horizontal pullup' years ago due to the movement hurting my left elbow. But, using my trx with a neutral grip might work.
Most of my joints are a bit "sensitive". HAH! I have a DIY version of TRX I made using nylon tie down straps w/ spring cam buckles and PVC pipe. (an inch or so of heavy gauge plastic fuel line acts as the stop if put in door). I hang them on my pull up bar. For a bit I was alternating horiz pull ups w/ kb swings, 26 sets of 7 and no issues.
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