Trying to build advanced skills on a shaky foundation can be a recipe for disaster (yes, we LOVE mixed metaphors)
If you’ve spent any time with us here at GMB you’ll know that we like to focus on being able to do cool tricks like the iron cross or even the planche.
We talk about focusing on skills rather than just cranking out endless repetitions of basic movements. Unfortunately, some people see that and think that we are suggesting that you should skip the basic movements and start working right away on those cool tricks. Well, that couldn’t be further from the truth.
You can’t learn to run before you can walk…
But that’s exactly what a LOT of people seem to be trying to do when they ask about planche progressions and weight-loss protocols in the same sentence.
There is no magic number of push-ups you can do that will automatically mean you can do a planche!
It’s a difficult skill that relies not only on having tons of sheer strength in your arms, shoulders, and core (abs and back), but also a great deal of what’s often called “structural strength” in your joints, tendons, and ligaments. The iron cross is another highly sought-after skill that puts a ton of stress on your joints due to the leverage of the position.
Without solid structure, strength is not enough.
You see, we believe that in order to be able to even START working on those cool tricks, you must have a VERY solid grasp of proper structure and performance within the basic movements. This structure strength begins from day one in GMB Training.
How the GMB Method Builds Structure
To be honest, the process isn’t that complicated.
There’s no “secret technique” that will just hand you this kind of strength. All it requires is spending time with the basics and progressing in the proper order:
Basic Movements -> Skill Set -> Flow Set
GMB programs always begin with the basics, which we then combine into Skill Sets. What we call the “Flow Set” is what separates the GMB Method from other groups in the fitness industry that rely on playing a numbers game to make improvements. Here’s how we work:
Here’s a breakdown of each component of the GMB Method:
The Basic Movements
- First we start with a Movement.
- We focus on a single movement like a chin up or a dip.
- We work on the structure/form and being able to relax in the movement with efficiency.
- We then focus on conditioning that movement so we are able to perform it with ease using proper form.
The Skill Set
- Once we have understood and can comfortably perform the movement(s) we move on to Skill Sets.
- This is where we take Movements and blend them together into small ‘mini-routines’ in order to accomplish a specific goal.
- We can even make the Skill Sets longer once the smaller Skill Sets have been mastered.
The Flow Set
- Finally we put other Skill Sets together in order to create a ‘routine’ or ‘Flow Set’.
- This is a longer movement pattern and once certain Skill Sets have been mastered a Flow Set can be performed ‘Free Style’
- Free Style is where one Skill Set leads into another with no prior decision as to what Skill Sets to use.
- This is ‘play’ and ultimately what we are leading towards.
Great! Let’s Hit It!
Right now you’re probably thinking,
Heck yeah! I want to do some Free Style! Let’s hit it!
And like the majority of people, you’ll be very anxious to jump ahead and start work on the cool skills.
You might see other people doing such and such cool trick and think, “I should be able to do that!” Or, “I’m already strong enough so I can jump right in and start working on it.”
Maybe you are strong. However, you can always be structurally stronger and better prepared for success when working on new skills. And unless you’ve been using gymnastic type movements for a while now (“a while” meaning a few years), don’t think that you’ll be able to jump right up and perform an iron cross.
For many this will be a big ego check. And that’s OK because we’re all grown ups here, right?
So, I think you can see where I’m going with this.
If you hope to get those cool tricks, you need to focus on the basics to build structural strength and fundamental skills. Being able to perform the basic movements correctly and without approaching the limits of your body’s capabilities is what will eventually allow you achieve those cool tricks.
What is Structural Strength?
We can think of the GMB basic movements as the foundation of a house. We all know that a solid and well-built foundation of a house allows the builder to erect a house that will be structurally sound and withstand use and abuse throughout the years. However, if that foundation is weak and poorly constructed, it will eventually crack and bring the house down with it.
No matter how beautiful of a house you try and build, the foundation is what determines what kind of house you can build and if it will stand the test of time.
Similarly, when we try to rush through training the basics, we end up with an uneven, cracked, or weak foundation – and good luck trying to build anything worthwhile on top of that. While we might be able to perform what looks sort of like a particular skill, it won’t nearly be as beautiful as what we could have built with patience and careful attention to important details.
This is because your Structural Strength will be weak. Ironically, rushing ahead will actually take you much longer since you’ll eventually have to backtrack and shore up deficiencies in your structure. And let’s be honest, how many people will really go back and do that?
However, one sure way to save yourself a lot of effort is to simply focus on mastering those basic movements in the first place.
But don’t think that, just because we have mastered the basic movements, you can move on and forget them. You see, in GMB, we use the basic movements in our Skill Set phase as conditioning to help us clean up our movements even more. Sort of like sealing up little cracks in the foundation of a house. These little checks and repairs help us solidify our skill work and allow us to continuously improve with harder and more challenging skills.
In other words, we’re continually improving our structural strength, even once we’ve moved “beyond” the basics.
Structural Diagnostics and Reparations
In working with thousands of people from all different backgrounds, we’ve developed a 7-Point Test that allows us to, with a high degree of accuracy, determine the degree to which an athlete or client has built the necessary basics and structural strength for learning advanced movements.
- Rings Top Position Hold (no sway)
- Standing Front Scale (knees locked)
- Handstand (wall or free-standing)
- Broad Jump (controlled landing)
- Pull-Ups (pronated grip)
- Hollow-Body Hold (lower back married to floor)
- Pancake Stretch (back straight)
We’ve used a few versions of this diagnostic panel over the past couple of years with our private coaching clients and, subtly, in our programs. Based on your performance in these metrics, we can clearly see where you stand in your strength development.
- Now, just because you can do all of the test components above does not mean you’re ready for the iron cross.
- And being unable to perform one of the above doesn’t make you a lost cause, either.
What these tests do tell us is where we need to focus our efforts to shore up your structural strength with basic movements.
How to Build a Foundation for Rapid Skill Development
One way to do this is simply to follow one of our Level One programs: Rings One, Parallettes One, or Floor One. These all begin with the basics and move progressively through all the stages listed above.
But what if you don’t feel ready to tackle a full-on three-month routine?
We’ll we’ve got you covered there as well. Rather, we will very soon with a totally new introductory course that employs the diagnostic test above along with our “famously” detailed tutorials, weekly programming, direct coaching from Andy, Jarlo and me, as well as options for using rings and parallettes if you’ve got them, or just your own body weight.
And of course, all of this will employ our GMB Method to ensure you aren’t neglecting your foundation. This intro will be the perfect starting point for GMB “lifestyle athletes” going forward, as well as an awesome “refresher” course to tighten up your form between other programs.
Here’s the details we can release so far:
This is the very best starting point to build the solid foundation you need to get the most out of your practice. It’s perfect for beginners, and it will even surprise many “advanced” trainees who haven’t done this kind of training before.
It also includes about two months of direct coaching from the GMB Team to make sure you make rapid progress.
Photo via: Ester Gibbons
I think this is a great idea and will benefit lots of people.
1. I would like to see some good prehab exercises that would be done after a workout session to make sure we are addressing muscle imbalances or just keep the bodies balanced and injury free.
2. Iron Cross is the skill i think would be skill i would really like to learn. I think it would be great to learn the planche as well.
3. I think You should name it something like the Skills Preparation Course.
I’m a new alpha about halfway through phase I of R1. I don’t recognize standing front scale, broad jump or pancake. Do you have any videos available on the site? I always appreciate seeing how to do everything properly and not guessing.
Is this something that you intend for us to use as a metric to determine whether we’re ready for phase 2 on the rings? If the test tells us we’re not ready, do you then recommend that we extend phase I training or practice the specific movements in the test?
Thanks!
Hey Dustin, when we use this test with our clients, we provide full instructions. Since it’ll be part o the new intro, we’ll also be sure to have detailed videos there.
The metric for progressing from one phase to another in any of the Level One programs is actually very simple. If you’ve made it through the prior phase performing the recommended reps with proper technique and within our metrics for effort and discomfort (this is all outlined in the manual), then you should be ready.
If you aren’t performing at that level, you’re not ready for the next phase, and you should continue where you are.
Thanks Andy. I’m having a blast so far, and I’m looking forward to your new content!
It seems to me your 7-Point Test is crying out to be called the Magnificent Seven. Or The Seven Medals of GMB.
“The Seven Medals of GMB”
I kind of like that…
The GMB Strength Foundation.
I cannot wait for the new intro. As a forty plus dude with average fitness and strength, the GMB represents the next level of attainment for me. Either that or I go all kettle bells! LOL!
1. Seriously, the course should be a foundational skill/strength type.
2. I would love to learn the planche and iron cross but as the ultimate test of acquired strength, not as mere objectives.
3. Thirdly, “Road to GMB” or “GMB Prequel” are my suggestions.
You won’t have to wait very long at all…
You made a great distinction between skills you use to build strength and those that demonstrate strength. That’s exactly why we build them up the way we do.
What sometimes surprises people is that the final skills and the exercises you practice to learn them often look very different.
Looking forward to doing all your programs but I heartily agree that an intro course is a great offering. I want to dive full-on into bodyweight exercises for both strength and skill acquisition. I would love to see movement prep exercises as well as a post-workout stretching routine. For both of these maybe a short version and a long version. I also liked a previous suggestion about rehab and also adrressing imbalances. The Flag is the numero uno for me to attain. As far as a name goes, maybe something as simple as GMB Platform, GMB Foundation, GMB Basics, or GMB Primer.
We’ll definitely have prep and recovery movements and sessions built into the program. I love it that you (and some others here) are educated enough about training to ask for that specifically – it makes our job much easier.
Depending on where you’re at right now, you’ll be well on your way to having the core strength for a flag after this program. Shoulders may take a little more work though for the full flag… it’s a beastly move.
I-GMB or I-1 I one , I being for introduction ?
I do like Paul’s I-1 idea… It’s a good fit!!!!
I injured my right shoulder a number of years ago and have finally reached a point where it feels almost as good as my left shoulder. I would like to be able to build the necessary basics and structural strength for learning advanced movements.
Suggested name for program: Foundation for Serious Structural Strength.
Re-symetrical-izing (my newly coined, highly scientific term) is a really cool goal – one that’s really important after injuries.
The intro program will absolutely improve shoulder strength.
3. GMB’s G.F.C. – Genusis foundation course…
Hola, guys.
Would love to see 2 specific areas addressed: 1) developing safe strength in inverted, head-down positions, and 2) pre-habilitating stiff or previously injured wrists/hands.
The former especially, since having a hold give way when your head is pointed at the ground and you’re 3 or 4 feet (or more) up can be a set-up for disaster.
The latter because of my own injury history (tweaked palm strike). And because Ring and Parallette routines in particular are grip intense, and sometimes require weight bearing in non-neutral wrist positions.
Please keep up the great work.
Interesting choices, Peter.
“Safety” is of course always going to be relative and transient. Doing inverted movements on an unstable platform (i.e., inverted ring work) is inherently dangerous. Unless, that is, you have the strength and position sense to control yourself in that position. Unfortunately, the only way to build those is going to require falling a few times.
Just like learning to walk as a child. You build the strength and balance you need to walk by trying and falling.
What we can do in a program like this is build strength in areas we know most people neglect so that you don’t get taken by surprise by a lack of strength when you thought you were ready for a particular movement.
I’m not sure if the course will be heavy on wrist exercises, but this is the kind of individual coaching/remediation-level stuff that we can address in the training logs and Q&A forum areas.
If there are enough people asking similar questions, there’s no reason we can’t create a bonus module to cover those concerns.
As far as nifty skills…perhaps expanding to include some Hebert 10 or MovNat type skills?
How about “Alchemy One” for your foundation course, let the transformation begin, besides it would roll off the tounge a little easier than chrysopoeia or panacea.
As for content please include joint health and mobility as i believe these reinforce a solid and strong foundation.
Looking forward to seeing the new program.
Yeah, “panacea” would be more than a little far-fetched… Alchemy is pretty cool though. I’m going to have to think about that.