Christopher Sommer on Tools of Titans: The Tactics, Routines, and Habits of World-Class Performers

Key Takeaways

  •  “If you want to be a stud later, you have to be a pud now” Christopher Sommer
    • “When in doubt, work on the deficiencies you’re most embarrassed by”
      • To assess your biggest weaknesses, start by finding a Functional Movement Screen (FMS) near you 
  • When it comes to working out: Consistency > Intensity
    • “Slow down. Where’s the fire?” Christopher Sommer
    • Certain adaptations take weeks or months of constant stimuli
      • “If you rush, the reward is injuries”  
        • “There are stupid gymnasts, and there are old gymnasts, but there are no old, stupid gymnasts because they’re all dead”
  • Instead of saying diet and exercise, say eat and train
  • 3 Movements that everyone should practice:
    • J-Curl
    • Shoulder extension
    • Thoracic bridge

Intro

Books Mentioned

Workout & Fitness Advice

  • “If the best in the world are stretching their asses off in order to get strong, why aren’t you?” – Christopher Sommer
  • “If you want to be a stud later, you have to be a pud now” Christopher Sommer
    • “When in doubt, work on the deficiencies you’re most embarrassed by”
      • To assess your biggest weaknesses, start by finding a Functional Movement Screen (FMS) near you 
  • Flexibility and mobility are two different things
    • Flexibility can be passive
    • Mobility requires that you can demonstrate strength throughout the entire range of motion 
      • To test mobility, try performing the J-curl and pike pulse exercises
  • When it comes to working out: Consistency > Intensity
    • “Slow down. Where’s the fire?” Christopher Sommer
    • Certain adaptations take weeks or months of constant stimuli
      • “If you rush, the reward is injuries”  
        • “There are stupid gymnasts, and there are old gymnasts, but there are no old, stupid gymnasts because they’re all dead”
  • Instead of saying diet and exercise, say eat and train
  • 3 Movements that everyone should practice:
    • J-Curl
    • Shoulder extension
    • Thoracic bridge
  • Goods goals for adults:
    • Beginner: J-curl
    • Intermediate: Straddle press handstand
    • Advanced: Stalder press handstand
  • You can use the Hitachi Magic Wand for relaxing your hypertonic muscles
Tools of Titans : , , , ,
Notes By Alex Wiec

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