THE GYMNASTICS METHOD | Interview with Adam Gödrösi | Athlete Insider Podcast #71

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you do everything fast and fancy andflashy you get in shape in four weeks itdoesn't work like that joint preparationis the most important and build up thebasics and after that you can learn theskills you wantyogurlas welcome to the athlete insiderpodcast by your nation my name is philand today's guest is adam godrossi i'msuper looking forward to this interviewto somebody who is doing a link andcreating a link between calisthenics andgymnastics and with gymnastics method heis teaching people around the worldabout the gymnastics method i'm reallylooking forward to this one welcome tothe showthank you so much for having methanks that you make the time for thisinterview it's been like a reallyspontaneous uh interview like uh atleast the appointment um i was lookingforward to this interview already sincea long time a lot of people quest askedfor it in in the um in the comments andalso my colleague who is sitting next tome daniel was asking here can you pleaseuh interview adam so thanks that youmake the time and um yeah today we willtalk a little about your uh yourviewpoint um to gymnastics and i'mlooking forward to to this one maybe youcan give us like a short introductionmaybe also a long one um but how how doyou have the the the connection togymnastics who are you what do you doall right so i'm trying to make it asshort as possible because i have a likeit's not a long story but i have substories you knowuh the the beginning is really simpleandfor me the motivation was the sameas too many people i guess thatand and i also had this privilege thatin my in my high school we hadgymnastics classes after schoolbecause the one of the pe teachers thegymnastics and uhbasically he he finished the sameuniversity that that i uhi finished laterand he did gymnastics and he did theseuh classes after school andonce they had a like a show you knowwe had high schooldayswith different programs andandactivities andthey had a gymnasticsuh presentation you know and i saw thoseguys because it was funny because i knewthose guys but everybody was it's fourseasons in hungary everybody wore youknow some clothes or whatever and i sawthem doing like pommel horse and allthat stuffand i was like manthese guys are tough and it was reallybasic stuff actually but i thinksame as i was an outsiderso for many people who who just uh seelike a handstand orsome basic gymnastics stuff that that ilearned uh in in the classes back thenit looks spectacular because you justsee someone using his bodylike you know smooth as butter they theydo different skills and and movementsandthat you know caught my attentionand uhit was really good but our pe classeswere really good because we haddifferentperiods and gymnastics was one period ofof theannually plan you know so we had liketwo months or or a month when we didgymnastics and uh it was a reallyold-schooluh gymnastics hall i mean like like atun halawith no equipmentand uhand umwe had to set up all the equipmentssoi was actually about to go back becausenow i'm i'm in hungary and uh i wantedto ask whether they have all these allthose equipments and they use it becausemaybe i'll make a video about what wedid before every gymnasticssession that we had to set up the highbarsonly the rings were fixed but it wasonly from the ceiling so not theprofessional ones and the high bars thethe the parallel bars were fixed but youhad to use like a specialthing with wheels toyou know push itthere and the mattresses and the pommelhorse we had to and actually i have apommel horse inin the gymhere in hungary that we use withfour legs andlike you know it's the really basicstuff and uh maybe like from 200 yearsagoso we we had to do that all the time andumand my my teachersaw me that i i could do stuff betterbecause i had some sports background andhe really wanted tohave me in in the teamand that's that's anotherfunny but short i'll make it short hehad a he had ice cream shopsand he sold all these cakes and andstuff andhe alwayswrote like little little papersto everybody who came to training thatyou get threeuh portions of ice cream or one like ahungarian cake you know andonce you you went to the training andyou trained and the next training yougot this uhlittle gift you knowand and many many guys just startedbecause of thisand it was like oh yeah that's cool westarted like this but after this thethird training we were like this is sogood and we didn't even want the icecream because i mean we we got and wealways got some challenges like if youif you can dothe muscle up on the rings you can havelike 100 ice creams you know and it waslike the challenge was bigger than themotivation of eating ice creamso i i think if i go home i still havethese small papersthatyou know this studentis eligible to get these ice creams butyeah it was funny soumeventuallyi ended up you know going to thetrainings but mostly i i wasinspiredby those guys to do the routinesand i had twotrainersone of the trainers like i said who hadthe ice cream shophe was really nice and he was thepositivehe motivated us the positive way healwaystold us that it was good but you have todo this and this and thisand the othertrainer was the other wayit was bad you know like he was toughand uh he did all the warm-ups and thethe strength training so that's whyi didn't like the strength part becauseit was like suffering you knowbecause that guy always just you knowuh pushed us really hard and uhthe high school years and uh until ifinished high school it wasmore about the routines and to go tocompetitions and it was really goodwe won all the competitions and and umwe really liked thatbut uhthe strength part and what i do now andwhat i promote now came much laterwhen we grew up you know and uh we wentto we came to budapestand uh we we went to professionalgymnastics clubs that we want to trainand uh it was funny becausethey hadfirst class gymnasts who are likeretiredandand ussome of theuh the guys whocame from from another city so we we wedidn't live in budapest and uhwe had that community in uh in that cityand we came to budapest and we went tothis gymnastics club and they they sawus to the train and every everything andit turned out that they have this secondclass competition so they started toprepare us to these these competitionsuhwe we were like three or four of us andtwo of the first class retired gymnastsso we had a teamand we attended all these competitionsbecause basically it was a it was auniversitycompetition system because all theuniversities here in hungary had uh umgymnastics teamsandi thinkour team and maybe another team was likean outsider not not a university but acluba professional club had a second classteam and went to the competitionand uh we competed there many for manyyears i think for like five six yearsmaybeand it was all team competitionsand uh basically we had to do a routineon every apparatusesand uheverybody so it it's umit has a score system that you can get10 points on each equipmentand the best individually also gets thethe price you know so we we had liketeam competitions and individualcompetitions out of those routines so itwasn't like gymnastics professionalgymnastics today that youyou put together your your routineuhwith the scores and you do the math youknow likethese are my my strengths so i i'mreally strong i can do all the staticholds and and the bondings so i do aumroutine like that or i i'm more swingbased soit was a strict uhplan and a strict routine that everybodyhad to learn andthe bestuhwho did the best was the best you knowso basically that's how i got intogymnastics it was like kinda from thesideand uhuntil i did the the competitionswe didn't reallydo strength training and all the skillsyou know like thatwewe weren't interested that much in youknow planches and all that stuffand actually i i had a break in inthis process when iwhen i grew up to the level to decidewhat to do in life and i went to apersonal trainer umcourse and i also went to universityuh learning kinesiologyandi started to because i i did universitybesides workandbeforei had the uh the university degreei did uh all these courses so i can icould i could do personal training so istarted to train people in in a gymand that time i was doing thetraditionalfitness and bodybuilding training in ain a normal gymbut you know gymnastics was always thereand i i taught acrobaticsalsoandaftermaybe likesix months in the gym i missed thegymnastics stuff so much and i alsowanted to so that was my realizationthat okay i have all these muscles andeverythingbutbecause you know the competition stuffwas still there and i had to go to thecompetitionbut that time i could really do the theroutines well so i was like yeah i coulddo it so i didn't train you know so liketwo weeks before i started to train tothe competition i was like everythinghurts you know i have the muscles andeverything but i can't use my body andthat that's when i realized that it'sit's you know it's not the best thingwhat i do and uh i also really wanted atthat time because you know of theaesthetic part i was interested in moremore in you know human flag and plancheand all that stuffand that's when i decided okayi want to stop and i want to build up mybodythe gymnastics waywhen i i look good i mean i don't looklike a bodybuilder but i lookdecentlybut i can still do this spectacularstuff so i reallyi was really looking for the thefunctioningof the functional stuff in in trainingyou know becausei got bored honestly to only work on mymuscles andand i couldn't do anything you knowsothat'suh that's when i i came up with the ideathat i okayand and i was in the same situation thatmany peopleare now and many of my studentsthat they they want to learn all thesestuff but they are adults and they knowthat okay i'm not five years old so ican't start gymnastics and uh i'm youknowi was sitting uhat a desk for 10 years now and i i i'mnot flexible and stuff but i still wantto do something soit wasn't that bad for me butat the same time i i still had to buildup the strength and many people thinkthat okay you did some gymnastics beforeso it's much easier for youbut if wetake theprinciple you know of specificity intraining if you do just the swingelements and all the basic stuff thenokay it hasuh it certainly has some transfereffects but it's so minimal if you don'tdo a planche if you don't do any planchespecific trainingthen just because you did you know p-barswings and uh and the shoulder standsyou won't be able to do a planche youstill have totrain for itand uhthe maindifference between the professionalgymnastics approach and and my approachis thatthey they start to train kids you knowlike at a really young ageand uh the relative strengthin those ages is reallyso that's why we see kids on the playingground and they they can do anythinglike yeah they just hang and they youknow flip their bodies and all thatstuff because the relative strength isreally really high when you're youngerandand the approach oflearning all these skills and strengthelements is is waydifferent thanfor an adult you know because they usemany uh spotting so they spotto the kids when they learn all theplanches the iron cross and all thatstuff andand it's uh it's not happening when theyarelike uh you know 10 years old orwhatever they always wait foruhwhen when they are like can kind ofgetting adults like 16 17 you knowbecausegymnasts still grow souh you know kids as as kids grow i iknow that uh they have many trouble touh adjust thethe load because they learn many thingsand then they suddenly grow a lotand they have to regress a lot tonot injure themso the harder skills they they reallyteachlike a later young agebut still they arelight and they canspot themand that's how they really build up thestrength and and uh they have theopportunity toto build a neuromuscular connectionbecause on a high frequency because theyare there like you know twice a dayand they train like 10 times a weekand uhit's a totally different approach withthis schedule than for an adult with twothree sessions a week you knowbut as i told you when we we just talkedbefore we startedrecording the conversationthat i always trained three times a weekand uhit was i think it was because myschedule was like that in in the highschool uh sessions we had threetrainingsper weekandit was just my habit i i had my trainingdays and i justkept training like that and uhumwhen i started to work it was also uh anobstacle that i had to work and i had towork out so that wasi think it was the the the same schedulethat most people have with any other jobyou know i mean my job was to trainpeople and it was moreexhausting than to you know sit in frontof a computer and maybe if i just sit ican train every day like like i do nowbecause i'm editing the videos and allthat stuff but and i train morebut back then and andand that's what i always emphasize topeople who arequestioning whether they can learnanything or not that i did the samething likei i trained three times a week and ibuilt up all all my skills that i do andbasicallysince then and uh it only changed when imoved to the usand uhi had more time because i didn't do thatmuch training i didn't train people thatmuch soi started to train more and now i trainsix times a weekandit's more likemore training but less intensity andless time you knowso i think for for a certain level ifyou if you want to achieve a goodphysique or you want to learn skills youreally need tochooseyou you have to work basically i thinkthe same amount you just need to choosehow you schedule it you knowit's obvious it's more more complex thanthat and uh and uh there are some uhi have other thoughts on these but butthe bottom line and basically in generaluh you have to put in the work and youcan do three sessions a week like oneand a half hours or two hours or you cantrain every day for an hour or somethinglike that you know so you canyou still have to work a lot but theschedule can varyand uh it only depends on your or yourlifestylewell that's that's interesting that's uhsomething that we can uh talk aboutlater uh and what likea question that burned into my in myhead the whole time at what time at whatage did you get into gymnastics likewhat was this um this period it was a15-16when when i started this high schooltrainingsand uhlike i said um the the main motivationfor me was to to get a better physiquebecausethat's another funny short story that iwas a short and fat kidfor you know until i grewuh about everybody said like nobecause my my parents were shorter thanme now so they were short and everybodysaid you're going to be a short guy andyou're going to have weight problemsyou know and one summer i just grew youknow a lot and i got skinnyand i was like cool i'm not going to bethe short fat guy i'm gonna be thetaller and skinny guyso i started to train mainly because youknow i wanted to put on some muscle andand look betterand uh i i really liked uh what they didat the classeswelland the then the the ice cream of youruh teacher came and then uh you becamethe the tall you knowbutthat's that's an unusual approach likewith the ice cream but uh seems uh seemsto work for a lot of people then uh likea lot of your your friends right nowyeahbecause you know it was like uh nice itwas a cool i mean it was a really niceshop and all that you know likebecause that city was a small city andthat was the ice cream shop you knoweverybody went there and if you show uplike i have free ice cream you know likeas a kidthat was that was coolbut as i saidum some guys came just because of thisbut uhum itit was just a thing i think it was justlike alittletreat for everyone and we didn't give a[ __ ] after you know like two weeksbecause we just really like the trainingas as that coachuhdid itis gymnastics like so popular in inhungary like um because i can't imagineor i can't remember that at our schoolthere was like um thelike gymnastics was a thing or somethingit was like a part that you have to doin pe but umi don't know if there are liketournaments or stuff between schoolsit's always been football and uh likesoccer um but um yeah like is gymnasticssuch a thing in hungaryuh not really it wasumeven more back then so my my i think inmy parents generation my uh my firsttrainers generationuhbecause it was more like the the russianstyleumpe classes and the and as you said wealso had theyou know gymnastics at the p classes wehad different periods sofundamentally it was there and i thinkuh and it had somehot spots so basically budapest andthemajor cities had uhyou know professional gymnastics clubsbut unfortunately it's less less lesspopular now souh and and also like soccer here is a isa huge thingand it's also like a really good careeropportunityand umi i ii worked as a as a trainer at one ofthese clubsand i and i taught little kidsand umand it wasit was right in front of my eyes like 30kids came inand as the week and that's the thing youknow like um it was like four-year-oldand five-year-old kids and they werelike all over the placeand you had to educate them to do allthese um uhsprings and and the crawls and all thatstuff thatwe we we do as auh kind of a game you know so we playgames but those games are reallyeducate your bodyand uhbut at the same time you know likegymnastics is is umand if you want to be or if you wantyour kids to be a high level gymnastit's a boring it's a boring work youknow and it's it's less playful thanthan soccer for example because you knowit's it'sit's a ball game and everybody loves itand so 30 kids came inand after a few months you know10remain so basicallyit's tough because evenother coaches i i saw that they had manymany kids and uh as kids grew up and youknow realized uh yeah my friends go tosoccer and they you know likeand and as they grew up they they hearall these opinions and and many uh umparents are like if you if you do socceryou can be a good player and even herein hungary if you if you're not the topif you're not in a top team but in likeuhyou don't even know the name of the cityteamyou can still make a lot of money youknow because it's thatpopular and they have many support andall these things so i think that's partof the reason whyuh gymnastics is not that popularbecause many people see the opportunityto make like a side side hustle you knowbecause i know many people here who hasa who have a job and theystill play soccer and and with a teamthey just have to go touhthe game and they make moneybut you can't do this with gymnasticseven the professional level gymnasticshereusually join the the militaryand they get asalary from the militaryas professional athletes and they stillhave to do somemilitary stuff but they can focus on thecareerand they can go to competitions and wehave manyand we had and have some umuh really successful guysalso we had the olympic champion uhchristian berkeyin london on palmer horseyou know and in history you can see youcan see that uhhungary hungarian gymnasts weresuccessfulso we should have a better gymnastics uhuhscenery here but unfortunately becauseof these because you know the hungariangovernment and alluhthese um organizations really reallypush soccer so everybody goes to socceryou knowso it's hardso it's it's not a huge thingunfortunately but we have some traditionloving people like my coach was and wehad gymnastics and that's that's how igot here so i think if if i wouldn't goto thatuh high school and i and i uh would havemet him thenmaybe i i wouldn't even do what i do soit was a hugeeffect on my lifeohthat's super interesting like so manythings that we could talk about now withumwith a situation of gymnastics and inhungary not being like the the sportthat somebody can fully concentrate onand make his living from uh which issomething that also like calisthenics isis struggling from that like there areworld champions that can't live fromfrom being a world champion umbut yeah that's maybe something for fora second episode um because the the mainthe main reason why we are sitting todayhere is um the and also the questions oninstagram that we received are um to umyeah to compare and to know like for uscalisthenics athletes to learn moreabout gymnastics um you had like a lotof um athletes that you were uh trainingwith and looking up to um that you couldlearn from and ask questions and stufflike that so you have like a really coolinsight into gymnastics umso before we dive into this umcomparison um i have one quick questionuh which is uh what's your uhage height and weight because this issomething that's always like that that ialways miss and people ask in thecomments i'm 29and uhbut i'm gonna be 30 in october so prettysoon the triple xand uhin centimeters i'm uh 180 centimetersand usually 75 kilogramsi think it's 511 in uh um like five footand uh 11 inches and uhi don't know in poundsbut anyways you can calculateshould be something around 160 i wouldsay umbut um yeahumyeah thanks uh for this umsosomething that wasn't mentioned in yourlike story which is super captivatingand interesting uh was the wordcalisthenics maybe you can give us uhthe the short introduction on what'syour connection to calisthenics like umhow how how do you like what is yourconnection to calisthenics yeah so umcalisthenics and the more popularphase here is street workoutand that's why uh you know many peopleare confused that street workoutcalisthenics gymnasticsuhbodyweight training and you know likewhat's the difference andfor for an outsider it's ait's a legit question to be honestbecauseyou knowuh every sport has the name and we knowwhy is that sport is that sportand uhi always say thatthe overlap is really huge in all theseareasand uhmy theory is that um or my opinion isthat uhit's a totally differentuh discipline in a way thatum gymnastics is uh is a more organizedand it's a competition sport you know soit's i say organized becausethe traditional way of doing gymnasticsis if you're a kid you go to thegymnastics club they select the peopleso it's like that's also um a huge thingand i i remember my my coach told methat uhthey they uhinvited the parents and everybody andeven the grand sometimes thegrandparents to see if they are if theyaretall because if they are tall they saidlike okay that's not gonna work becausein gymnastics it's not a great fear atalland uh they selected the kids and theyalso went to do the schools and likeeveni don't know yeahto the primary school and they selectedthe kids so it waskinda we can say that it was a privilegeto do gymnastics because if you had theright abilities they went there to to uhto host a classandthey watched the kids okay this kid isis good and theythey can move well they selected thekids and they said okay here's theopportunity to do gymnastics and uhobviously the theuh the best motivation for parents wasthathe might gonna be an olympic championyou know or a national champion and andand uh not not really the but i thinkback then it wasn't really like afinancialstuffuhaccording to sports you know they nobodydid sports because of career opportunityit was more like for for the prices youknow and for for the titlesbut uh they selected the kidsand thenit started as a as an organizededucation they had the plan what to dowith kidsfrom agethis to this and with with the uhwith the youngsters and all that withyou know they had the planand uhi know manymany guys here and that's my connectionto calisthenics that uhyeah it was a really it's a really goodmemory that i sawthese guys coming to to the gymnasticsgym because we we had the opportunityi meanin that club where we wentuhwe were that i think we were thetransition between the professionalgymnasts and and the guys who wanted todo gymnastics and learn all the theskills that we wanted to learnand uhthe guy who was the head coachguy he's an obviously an eldermanbut he was really cool and he was likeyeah we can do classes like that and uhyou know and obviouslythey can they could make moneywe we uh we invited all these guys andand uh we had some friends andthey called their friends and and moreand more people came to the that cluband uhthat's when i mettheguys from the streetand they were likejacked you know i was likewhat do you do what do you eat what whatyou know likeyeah we we just go to the park becauseas we had the opportunity to go to thegymnastics gym and we had all themattresses the foam pit and all thatstuff we always trained thereand and as i said we wanted to learn youknow double backflipfrom the rings and all that stuff and weobviously did some strength part butthat's when i saw the the the differenceuh and and then the freestyle wasn'teven a thingumand they just did the calisthenics likeuh sets and wrapsdips pull-ups push-ups all that stuffand uh back then we didn't even havethat much parks than we have today andand i'm really glad that in hungary it'sa huge thing and we have manyuh we also have like manufacturers basedin hungaryand uh i'm glad that the cities and allthese uh uh all like villages havereally good street workout parks and itbecame a thingand uhand those guys trainedin like you know playgrounds and stuffbut as they did all the the basics andtheni think they they uhand they also used weights and all thatstuff so they they were reallyin good in good shapeand uhas you saidcalisthenics guys like the the ogcalisthenics guys are more interestedmore and more interested in gymnasticstuff you knowand that's why that's why i'm glad thati met these guys touh to seehowhow can you build your body with youryour body weight even like more becausei think that if if you if we say thatcalisthenics and gymnasticsgymnasts look good but if someone doeslike like the og sets and repscalisthenics looks much better becauseit's like more strength and andhypertrophycentric you know likeyou focus on that onlyand uh as i always say in gymnasticsthey they just build a muscleonly to an extent to be able to do theroutines well so they don't want tobuild more muscleand the calisthenics guy wants to bebig and strong in thoseyou know exercises and they don't reallywant to do umuhall the all the gymnastics stuff but andand then we see the freestyle uh part ofit which i think grew a lot in the pastfew yearsandwe see thatit's getting really close to gymnasticsbut the origin is different because itstarted from the street and and withdifferent communities and the gymnasticsstarted as like a traditional way andyou knowand uh and i think calisthenics andstreet workout isis the second chancefor manyguys like ustototo show that you can learn all thesestuffand uh i mean not all these stuffbecause you obviously want to learn allthe gymnastics stuff but you can learnwhat you really want you know becausei'm sure that most of most of thesepeople who want to learn um or want todo calisthenicstheyor or even the freestylethey don't want to do you know the thecatch-up and all that stuff thatgymnasts do on the high barsbut they do they want to do like a kipthey want to do360 which is not even gymnastics skillbut you know you can learn thatit's not it's not the and that's that'sthe the bad thing about the gymnasticsapproach that i experienced the same andall these guys who came to thegymnastics gymand i met them they said like yeah wetried this dream that dream that butthey always uhtold us that we are too old and justforget about it you know because i meanit sounds bad but it was really that badthey they theymany gyms weren't open to welcomeyou know thethe average guys or the calisthenicsguys or anybody other than kidsbecause they focus that much on thecompetition we we can you knowuh i can understandthey don't they didn't want anydisruptionbut uhin that club that we we went it startedlike that and um i think now because ofkovit it's stillit's it's uh stricter againbut at least we had the opportunitybut even in miami i i i know that theyhave some open gyms and i know that acommunity there goes like street workoutor calisthenics community goes there toto practicebutit's not you know like yeah you can goanytime you want and you can use the gymit's like twice a week and it's reallylate andthat's why you really you really can'ttake advantage of the gymnastics stuffbecause more gymnastics labs are focusedon the competition levelyou knowand that's something that's like holdingback to so many people from startingwith gymnastics because it's like itseems like a such a high entry barriersportum also like when you talked about thethe the tough coach uh that or the toughteacher that you had and not the icecream guy but umthe uhthe other one uh like this is the idon't know this is a an image that ihave in my head from from gymnastics uhlike um being really umcompetition oriented uh yeah on onperformance only and um street workoutis likethe the the way you can be free you knowlike freestyle you can train like evenif it's not freestyle but you can dowhatever you want it's like much morefree you can do it wherever you want youdon't need like a foam kit and uh thegymnastics gymum but i think that's uh that's a um[Music]form ofsomething was born because of the needyou know and i think street workout andand calisthenicswas born because of the need of doingthese skills and and the this kind ofmovement and practicesoumi think it's beautifulbecauseyou know like here in hungary if peoplewouldn't want to doa street workout that muchwe we couldn't have all these parks butobviously if there is a need there needsto be an answer and that's the answerand umand i think it is this is good becausefor most people it's perfectly enoughand basically that's my my mission toto teachadultsgymnastics stuff what they cantake out of gymnastics and usefor health and for performance andaestheticsandprove that you don't have to start at ayoung age and you don't need the fancygymnastics gymto dothe gymnastics stuff that you want to doyou know because i honestly i i didn'tmeet anypeople who said like i want to do likethe double flip double twistfrom the high bar they always say likeyeah i want to learn a handstand i wantto learn a muscle up and all thesethings you can learnin the park or even at home if you havethe equipment you know if you have a barand that's it and i think there is aprocess and and thereand that's uh something that i want toshow people thatthere are really important things ingymnastics that you should use and notlearned the hard way than many ofuhof the guys who who started on thestreet you knowbecause that that's that's what i saidthe the uh the professional support froma coach wasn't therethey didn't have the opportunity to goto the gymso they were like okaywe're gonna watch some videos and we'regonna start doing this and this andwe'll see how it goes you know so it wastotallyexperimentaland i think that that's that's a good uhtransition that you have gymnastics youhave calisthenics likei don't want to say thatyou have knowledge and you have noknowledge at all because i think it'smuch closer to each other nowbutthere needs to be[Music]some education and knowledge fromgymnastics to be used in calisthenics tobe successfulbecause the other part that i metmany timeswith my uh with my students that theystarted to docalisthenics and they got injuredand they stopped you knowand then they sawthey watched my video and like yeah yeahyeah oh i skipped this one i skippedthis one so maybe i'm gonna you knowgive another shot and they came to meand they said like yeah i had a shoulderinjury and i itore this muscle and all that stuff buti see that it can be built up you knowproperly solet's get it you knowand i had many people who who gotinjuries and umand we built up their bodies that theycan do the dream skill and they lookgood and we could build up everythingbecauseyou know also the the mainstream fitnessmentalitydoesn't help that you do everything fastand fancy and flashy and uh you get inshape in four weeks becausepeople have this expectation that okaythen let's do that i mean i'm all aboutto get in shape in four weeks you knowjust let's get it but it doesn't worklike that soyeahi hope i answered the questionit's super interesting and definitelysomething that uhyeah has a lot of truth in it that uhthis transition of knowledge and ofexperience of this like old sport uhgymnastics all the inexperienced uhpeople uh with much more structure andyeahexperiencethat this transition to calisthenics ishappening and people don't have toreinvent the wheel we say like um theydon't have to reinvent everything anddo everything the hard way so this iswhy like also this podcast existsbecause um it's important thatcalisthenics um a like number one isthat calisthenics athletes andthemselves spread their knowledge andthey don't want to keep it forthemselves but everybody is sharingtheir own experience so we can grow as acommunity and as a sport and knowledgegets structured andsharedbut on the other hand it's supervaluable that umpeople like youshare um experience and share insightsinto into umyeah i don't want to call it the bigbrother of calisthenics becausethis would be like the next questionthat i have likedon't you think it's um do you thinkit's justified to say that uh gymnasticsis the big brother of calisthenics andthat we're like um in a in an inferiorweaker position as a sport umto to gymnastics because just of the thelong history and all the experienceof gymnasticsi think for to some extent we can sayyes i meanif weuhif we uh talk aboutyou know the things that we talked aboutnow that uh it has moreuh[Music]knowledge collectedthan we can say but at the same time asyou said likeuh there is nonew thing under the sunbasicallymany of the calisthenics athletesfigured out the the right way you knowand i think the the um the mainthing here is is uhknowledge of an uh of anatomy andknowing the human body you knowbecauseumalso in gymnasticsit's not likeall the gymnastics clubs and coacheswere like highly educated you know theyalso have the history of of gettingbetter and betterand using different terms fromthe the latin languageof theuhuh like from from doctors and therapistsyou know because i'm sureif we go back like 30 years they didn'tuse like protract your scapulas and doposterior pelvic tilts then just do thisand that and they they taught the kidshow to do itbut uhi think this uh uh like physiotherapyknowledge and andthe overall knowledge of the human bodyand anatomywhichreallywent to gymnastics because you knowit had the opportunity toto grow knowledge more easily becausemore and more professional professionalswere were involved you knowlikethe professional gymnasts have uhtherapists and and they massage and theyhad the massage and all that stuff sothose people started to talk and theysaid like you know and and i think thisis howthey developed this uhthis languagethat they use and we use more and moreto understand deflection extensionand all these terms that we use uh todayand i think even in calisthenics theyuse it and i think that's that's uh thethe key andi would say thatumscience oror or the general knowledge of of uhknowing the human body and the thefunctions of the body is the big brotherof both you knowand it's like uh the difference betweenthe calisthenics and and the gymnasticsis what we talked about it's a differentbackground and uh and uh different goalsand andand the origin is different but i thinkfor both the big brother isis scienceand to understand the human body youknow and this went first to gymnasticsand from gymnastics it went to you knowasas um everything like uhif you go to a universitybest case you you know thethe most up-to-date knowledgeand then it goes down and you knowif youif you're a physiotherapist and youwrite an article to facebook then itgoes to the everyday person and this ishow you educateeverybody you knowmakes senseyou also talked like which comes incombination with knowing your body andknowing physics andscience and stuff like that umshould calisthenics athletes to maximizetheir progress should theyum copy or like take over methods fromgymnastics like spotting like spottingis something that i've never seen incalisthenics like umor also all the the um the the equipmentyeah with foam pits and um yeah likeputting this foam on a bar when somebodydoesn't flip you know like there's thiscoach who makes sure that uh the persondoesn't hurt himself stuff like that i'msure the calisthenics athlete who wantsto maximize his progress also use theseum techniques and these tools fromgymnastics uheverything that helps to reach your goalshould be used you know and if andeverything that uhmakes you uhprogress saferit makes sense you know likewhywould you risk your healthor yeah like yeah you use using mattressand and that that's what i see like uhi i was judging in incompetitions in hungary uh streetworkout competitions and i i rememberthat okay the first onedidn't have any mattresses and thesecond one had mattresses and you knowlikebecause it just makes sense like umit looks cool and everything butif if you injure during a competitionlike you just uhwe we always have to keep in mind thatthe goal is to enjoythe training and do it for a long periodof time as long as possibleand it it uhit's not worth to riskanythinghealth-wiseto just look cooler in our competitionyou know so i think uh these uh likelike the safety stuff makes senseand thethe different methods like the spottingandyou know like there are differentmethods in in general in bodyweighttraining that we can't reallymeasure like accurately the progress youknow and for example spotting is is oneof the worstbecausei can't tell how much i help you and youyou you don't feel how much i help youit just you know it's it's totallyexperimental but it's workingand uhwewe can rather use elastic bands withdifferentstrengths to to measure progressbut it's not like in inin weight training that you you canmeasure okay it's like20 kilos then25 kilos or whatever you know but ithink allthe tools should be used that uhmakes sense you knowokayinteresting um so what other methods arethere like we talked about spotting isthereanything else that you can think aboutthatyou think people should use morei think thewhich is likeoh it's the idea not exactly a methodthatcan beused and and uh someone can benefit fromis theif when you periodize your training youknow because they have different periodswhen they do more strength they do moreskills and all that stuff and the basicstructure i think is really usefuland that that's what i teach also thatuhhow can you structure your workoutum toto maximize your or your progressand umand to think aboutyou know long and and that's that's itthat's anothergood thing i think becausewe can say that okay gymnastics is not asport that they do life long butif we see how many years they spend ingymnastics then we can say it's a longtermthing you know soumthe gymnasts you see doing an iron crossat the age of 20basicallyprepared the body if we if we say ingeneral for like you know15 years so it's it's a long-term thingand that's what i also emphasized thatumwe always usenumbers toto add a frame so okay like this is afour-week program this is a six-weekprogram or 12-week program but you stillneed to thinkuh long-term and and uh in a life-longprocess and i think that's that's theuh real advantage ofbeing a hobbyumathlete you know like apart-time athletethat you don't really have the stress toprepare to the olympic games or or anycompetitions you can dowhatever you wantand in the pace you want andyou you you're not stressed out of ofthedeadlines you know and uhand the period is the periodization ithink is importantanduse different programs and always updateyour schedulein a way i mean it can beit can be the same exercises but you canplay with different factorsyou can play with the uhthe tempo you can play with the weightsoryou do it explosively or all that stuffbecause we all know thatall the basic exercises are are the bestbut you can still modify somethingthat gives you an another stimulus to toimproveyou knowthat that's one thing that uh that ibelieve in and what i do and i teachthatjoint preparation is is the mostimportant and everybody should startwith that and keep in the programto avoid injuries and build up thebasics well and after that you can learnthe skills you want so that's why i ipromote to have skill block in yourtraining or have a skill traininga dedicated skill trainingand after that everybody wants to bestronger and and bemore you know aestheticand these these are the methods you canyou can really use that i said that ifyou if you just do the basic exercisesand you use rings you use different timeunder tension you do the explosivevariation or you use weights and in theweights it's like a whole new world thatyou can progress more and more and youcan do de-load weeks you can uh you canprogress in in the different periods andthat that's what i mean by periodizationthat uhthat you can you can switch up thingsbut work on the same goalsand uhmake your training moreenjoyable and versatile and umand you and nobody is in a rushso you have the time you have thefreedom to do what whatever you wantjust always strive toto be betterin a smart wayand you don't have toyou don't have to kill yourself in everysession you knowsuper interesting um could we go throughlike um oneexample for um yeahmaybe like aa workout schedule with also with asmall umside note to thepreorderokayuh p rightyeahdamn it you know what i mean like uhwith integrating the periods of the theworkouts um can we like go through oneschedule for a month or like i don'tknow how how long you do these for forthree months uh something so we takelike um as an as an example somebodylike an average calisthenics athlete umwho wants to learn who is like stuck ata attack front levelfive seconds and like attack planchefive seconds and he wants to uhum to achieve the the full front leverand the straddle planche um what likewhat could one one schedule look likeand uh what worked forfor uhuh many of my students and also myselfis tostructure the workoutin a good way you know[Music]specifically for the planche and frontleveryou need toyou need to trainevery aspect of the skillto to give your body the best uhstimulus to to improve i think that'simportantso umthe workout session itselfuhtargeting uh that skill should be uhwell structured and using the uh theexercises and and using those uhuh so so the energy you haveyou know in a workout to use and thendistribute the energy in a good way soyou shouldn't start with the lowintensity and theso you shouldn't start with the thesupplementary work and you shouldn'tstart with uhumand that that's one thing that i ialways uh promote and emphasizethat if you want to learn a static skillthen youyou want toimprove your static strength you knowso it's the specificityof training thatum because i ii don't say that it's impossibleobviously it's not impossible thatbuta few athletes say that they only didfront lever negatives to learn the frontleverbuti thinkthere is a better way to learn the frontlever than just do negatives you knowand uhand if we if we talk about specificityit's not specific at allto learn a static skill with a negativeyou know like i meanyou you need to train the static uh partof it and um and have a have a spot inyour in your session touh to work the staticuh progressionand uh and that'sin my methodthat's what i emphasize if you want ifit's a static skillthen you shouldchoose static progressions first and andgive your best to the staticand then you can still do uhall the other stuff the negatives theuhto strengthen the muscles and to work onhypertrophy of the muscles that youthat is involved in that skill and dothe supplementary stuffand uhand it's also like umthere is noumso that's why i i i only haveexamples or like sample workoutsfor these skills and and umfor for the static skills i also i i i'mi'm rather explaining to to my studentshow to think about it you knowand how to approach that training andhow to change it if it's possible and ifit's neededbecausei think there is no perfect planthat fits everyone and will teach youtheplanche he likei i wouldn'tuh write down like uha year schedule whatever you know like iand that that's why i i i rather explainthat if you if you got stuckwith three sessions a weektheprogressionsthen you should you should uhincrease the frequencyanduse like gtgyou know andso that's the thing that if something isnot working if you got stuck you need tochange something you know and maybe it'sit's a deload because maybe you'reoverwhelmed and your nervous system isjust too exhaustedtopush itselfto hold you know more than five secondsor you have a missing link that you needto emphasize morelikejust an example uh from a post that i ijust posted on instagram that forexample for mefront leverfront lever hold was like five secondsreally stableand uh i realized that uh uhmy core needs to improve more if i wantto hold the the front lever more becausemy back was strong enoughbut uh i always felt mymy hips sagging you knowso i started to do dragonfly i i wasgood at dragon flags and i started to dodragon flags with some weightsso like ankle weight or you can grablike a small dumbbell and and putbetween your feetand uh and i hold thathold thatand uhand that that helped me so much thatlike i was focusing on on this for likea four week period and after that myfront lever went up to 10 seconds easyand and that's the thing that uh andthat's why i think that it's um uh andthat's why i did i do the live q and asin my groupthat if something is not right and ifyou can't figure outthen if it's worth to talk about it andshow me and all that stuff to figure outwhat's the problem because i figured outthat my problem was the core and i paidmore attention to the core and it helpedand uhand that's why the question is like fivesecond tuck punch hold we we need to seewhat are the missing linksuh or it's just uhthe end of a period so even if it's uhit's unconsciousmaybe that five second is your periodmaxyou need to chilljust do some planche leans and andregressfor a weekand then try againor you just you you you need extrastimulus because you're fresh andeverything but you you need morefrequency so basicallyyou youincrease the frequency and you getbetter at like that you know soumi think uh if we talk about likecoaching and i i saw that in gymnasticstoothat umit's hard to figure out what what thereal problem is but uh we always need totry to uh solve it andeventually we try we find the best wayto solve the problem and uh it works youknowso the bottom line is to change if ifsomething is not working change and andthat's that's anotherbigthing that i always tell my students istoto be moreself-conscious and monitor everythinglike how you feel and you don't have towrite it down or whatever you know likeyou just need to think and do it dailylike okayyesterday's training was a bit too muchand i think it's really worth to to usedifferenttools and gadgets that that we have nowas as uhthe with the modern technology forexample i i measure my hrvuh dailyso iand and you know the more you do themoreuhyou see the trends and you you you moreyou learn more and you know uhwhat the situation is you knowso i think that's that's for example thehrv is a good uh uh thing to to to watchand uh you can figure out like okay i'ma bit over trained so i need to you knowregress or chilland umandsee the different uh umthings like how you feel uhuh maybe you have it so it's it's areally like um forfor most people who use like an onlineuh guide or train from youtube or orwhatever they really need to be more andmore self-conscious to to figure outthese these plateaus or involve atrainer or coachand they canhelp it's part of the process and it'sit's a part of the process that can't bemissed i thinkso another thing that uh plays a bigrole in gymnastics and maybe also in thefact that you said that calisthenicsathletes likeat least for me it feels like that we ascalisthenics athletes were like hurt andwe have like injuries much more oftenand frequently um than gymnasts havelike um i i don't have the comparison togymnast i just see that everycalisthenics athlete out therefeels like that he has like someinflammation in the joints liketendonitis uh wrist wrist pain stufflike that so ummaybe it plays together with the themobility point but why do you think likecalisthenics athletes have so manyinjuries i think it's like uhthe same answer that uh we talked aboutalready that they don't havethe knowledge or the ideauhhow much to train or or you know like ithinkthe training needs to have a a basicstructure and evenfor for many peopleeven warming up is a is athing that they don't do you know soeven if they would just warm upand uh and that's the other thing like ithink there are fundamentaluh missing pointsthat umof how a general warm-up looks like youknow becausethat that's what i i saw in in the incalisthenicsthat uh okay i can do push-ups easily sothat's the warm-up youknow so once you have the muscle up andit's easy then that can be a warm-upright but it's it'si have a different opinion so i stilldo the the traditional gymnasticswarm-up and that's something thatprobably i do because i have that uhsmall backgroundand i got that education toand and the the habit itself that wealways started with uh warmyou knowand it was uhand you know it waswith the trainer so we were like uhthe traditional gymnastics warm-up islike theythey do like one two three four so it'sall it's also like athing that uh improves your skillsbecause you you hear the rhythm you havetomove for the rhythm and all that stuffso these areumunder emphasized or underrated uh partssmallparts of gymnastics that uhmany people can benefit from you knowlike in in general solikeall the movements affects your brain andyour mental enduranceand if these arehave thisyou knowthis this little spice that it's like arhythmic stuff you have tolearn how tocircle your arms and your your how to douh bend forward and uh all thatgymnastics and that's why i alwaysteach that gymnasticswarm up because it just improves youryour abilitiesyou know so thoroughly and so many waysand it always oils the joints itprepares the body the muscle elasticitythe body awarenessthe nervous systemyouryourcardiovascular systemyourrespiratory system so everything is justthat that's why it's a warm-up you knowit prepares your body and prepares youmentally and physicallytoto do the workoutand that's that's a feedback of many ofmy students like yeah as we did thiswarm-up and this prehab the prehab isanother part but as we did this warm-upi just feel like i move more freely andi'm like i'm ready you knowsoand that's what i saw that many uhguys from you know in the parks theydon't really warm upthey just start doing push-upsimmediatelythey do all the the stuff they areworking on immediatelyand they skip the progressionsand they are trying you know the muscleup so hard thatit's uh it and and i always say thatit's uh like like lotterydo you win the injury or not becausei know many guys who who are not injuredand they they learn things in a riskyway but they are still like healthy buti know more who are who learn the hardway so likeinjury and inflammation and stuff sothey had to they had totake a breakso i think it's justsomething that is needed and uh andeverybody everybody should learn andthat's why i started to do what i'mdoing because it's just a message thatyou knoweverybody can benefit from these thingsfrom gymnastics and and from some basicyou know physical educationand uhifif justeveryone should do if everyone would doa warm-up before every workout andthat's my achievement thati say it's worth it because it's gonnabe better for them you knowdo you have like uh uh warm-up routinesuh like a video that we can link in thedescription uhfive-minutegymnastics warm-up on youtube which isthei mean i i do the the the whole thingand it can be uh follow alongand i also explain all that stuff whyit's beneficialand um why it's needed so it's onyoutube andand uh anybody can watch itcool so we will put that in thedescription for everybody who is uhinterested in in warming up moreefficiently because with this advice nowi think we get thethe general thing that umdoing push-ups is not like a goodwarm-up for for a workout so i don't saythat uh it can't be usedas as a part of a warm-up butbecause obviously if you dopush-ups with the weight west thenthe basic regular bodyweight push-upscan be a good warm-up set for examplebuti always and and that's that's somethingthat uh they teachin the university or anyi think in any trainercourse thatthere is general warm-up and thespecific warm-up and i and i putthe prehab in between those because thegeneral warm-up is is just to movearound your body and your joints toto have the benefits that i i brieflymentionedand uhand the prehabis umis part of a warm-up and that's why isay prehab because it uhit prepares your bodyto be in support for example to be on aring support or or just in the push-upbecause many peoplewho workon the computer they already have somewrist painbecause of you know because of thestiffum uhhand position and stuffbut uheven if they just uhsupport on the groundthey feel the wrists so that's why weneed to prepare all the joints to beable to do like a push-up position youknowand uh even if you can and because manyof my uh my students who who jointhey say like yeah i tried this programand it's easy so i i skipped thatprogram and i went to the other one youknow and i always say that it's notabout the intensity and it's not aboutthe difficultythe point is everybody can do theseexercisesbut the benefitsare notsexy so it's not bigger muscles and youknow like you're getting more shreddedbut youyou will have healthier jointsand stronger joints so you won't havepain later when you do your workoutand that that's that's an important partand the the funny thing is thatall can be done in like 15 or 20 minutesso the general warm-up and the prehabroutine which is the the thoroughestpre-app routine that i have is it alltogether it's like 20 minutes you knowand if you train for an hour you stillhave 40 minutes to do anything you wantand the stretching as well soumit's uh it's something that everyoneshould do i think and[Music]and only after thatshould come like okay i do some push-upsto warm up you know becausefor a more um intensive exercise it's agood warm-up but even before that yourbody needs a more fundamental uhmovementuhroutine to move around the joints youknowwellso yeah um i'm i'm looking forward to uhthis this video uh so we will put it inthe description so you can uh like checkit out and get more specific um yeahknowledge about that and uh follow italongum yeah we're slowly coming to an end ofthe interview i thought you were lack oftime which is unfortunate because uh uhno it's like so so valuable and sointerestingum so i can imagine definitely likedoing a second episode um about likemore specific topics and um the specificquestions thatlike happen and are in the commentsafter this interviewum so yeah uh thanks rory and umas uh in every interview we always havesome quick questions at the end of uh ofevery interviewum what's your favorite food food if ifit's uhlike we don't see the uhthe health stuff than burgerand if like clean food that i uhi could eat for the rest of my life issome kind of chicken breast likepreparedyou know like even if it's just the thenatural wayuh with riceand salad you know like the the originalclean package i really like the tasteyeah the typical all right that's theclean and difficult is the otheryeahwhat athletes are inspiring specificathletes ievery athlete inspires mewhere i can see that uhhe's doing from the heart you knowso i i can i can tellshould i tell a fewathletes yeahi have many here one of the two that'sjust from the top of my head i i reallylike uh gajigagiatarodaniel license from like this communityuh so not the gymnastics community butfrom gymnastics iuh i personally knew him uh sylvestercholin was aa really big inspiration for mehe was an olympic champion in sydneyon ringsso yeah i meanmany you know iif i just scroll your page on instagrampage every athlete inspires me soeverybody inspires me who i can see thatthey are like all about it you know niceso that's whyi just mentioneda few big ones butyou know even like i i i i see yourinstagram andmany athletes i don't know or or i neverheard about them but they are likereally inspiring because they are likecool and uh strong andall the things that you can you caninspire by you knowso it's goodnice do you have a favorite skill yeah ihave many but these are the two likestatic and dynamicflange andpull or pushboth can i say bothi like bothno only onethen noif if you would have to decide likefor the rest of your life you can onlydo uh like continue with one i hate thatwhich one would you would you choosemaybe pool i like the one arm pull upsand chin up soyou know it's maybe the poollast question what's your message to thecalisthenics community or what's yourmessage in general to all the listenersthe main message iswhat i just talked aboutuh all the time that[Music]you know i thinkdo your research and and uh and try tomake your your uhprogressas easy as possible with with using allthe knowledge that you you can accessi think that'sthat's something that uh we we have manyuh resources even for free on youtubeanddo your research before you startsomething new because i'm sure there'sthere's gonna bea great resourcesfrom all over the great uh youtubers andand athletes and thanks to thesepodcasts that you dothatthey can benefit and they can have amuch easier time just because of thatinformation thatthey listenwowniceso yeahwe finally getto the question how can people likesomebody who is now with us for one hourand 22 minutes uh he will think oh damnlike adam is so smart and he has so muchvalue and like he talks about thesegroups and i want to get into this groupum how can people apply for coaching howcan they learn from continue learningfrom you so my websiteis the best wayand that's where i have my uh my plansi don't dopersonalone-on-one coaching at the momentumso that the message that i saidi just saidapplies here too thatmostin my experience most of the people whojoinalready watched many of my youtubevideosand i think if if they watch the theyoutube videosand then join and theyunderstand and watch the explanationvideos and andthe websitethen because my goal is to make thisprocessas easy as possibleyou knowthat's what i'm striving for all thetime even if maybe you know something isnot perfect and you have questions butgenerallyyou have many info on youtube and on thewebsite that is already giving youenough information to startand i think for for a basic uh level toto have the joint preparation and theuh the basics built rightuhuntil you don't haveuntil you don't starta specific skill which is an advancedskill and and you get stuck and you getstuck and you need helpuntil that most of my people are arejustfine andthey come to the q and a's i mean manypeople don't even come to the q and a'sbecause they don't have questions sothat that's uh that's i think uh is agood thing becausewe canas trainers we can we can always educatepeople enough to to get started and toget to a decent levelbecauseyou know everybody has different uhneedsso i thinkfor the vast majority of peopleimy programs cancan be enough to to reacha good joint health andto build a good physiqueand only those people come who who havespecific problems like i'm really tryingto do this and that but it's not workingand they send the video to the group andi said okay so this is the missing linkand you probably skipped that part solike you know likethings that they should have done buttheyjust you know overslid or somethingbut umin the groups we in the group we haveconversationson general topics sometimes people askuhopinionsand uh and if they have specificproblems they just post the videos and icomment and i help them but umit's it's there as an opportunitybutdo your research before you ask beforebecause if you ask something that isobvious and obviously there and if thethe video is there then you know it'sjust annoying to to repeat myselfsince if you watch that two-minute videoit's there so i don't want to be rude oranything but uhjust do your research stuff becausefrom my my end if you thinkmy wayi tell you that this is my uh myintention to to prepare everything to bethereand uhand answer the questionsas many people have but if it's alreadythere and if you if you find the rightsource thenthat you don't have to ask you youalready know what to do it's like a bookif you have a good book uh like a goodinstructionalthing how to set up this furniture andeverything is there then you don't haveto ask you just need to do the processyou need to do the workbut uh there is no question becauseevery everything is there and that'swhat i'm striving for and i know thatit's impossible so that's why i have thegroup that if someone has specificquestionswith the process that got stuck orwhatever then i'm there to helpcoolnicedefinitely makes sense fully understandyou and yeahawesome so thanks for sharing thanks fortaking the time thanks for being hereand accepting the invitation so um yeahi think i learned a lot i hope everybodyalso who stuck with us uh also learned alot and umyeah if you liked this episodeit helps a lot if you give it a thumbsup and adam you can end the episode ilook forward to the next episodepart twothank you so much.