How do stretching and foam rolling fit into the GSC model?
The stability phase of the GSC workout actually does a lot for your mobility. Shifting yourself around does wonders to enhance your functional range of motion, and it may even work better than static stretching. That's certainly been the case for me as I've always been tight no matter how much stretching I used to do. Doing some simple shifting work every day has loosened up joints I thought were permanently welded in place.
Still, some people prefer to implement other modalities like static stretching or foam rolling into their routine. If that's your case, practice things like that at the end of the workout to take advantage of warm and pliable muscles.
Is there GSC cardio?
There isn’t any standard GSC cardio, but you will probably find that practicing some tension control and stability work before endurance training will still be of a great benefit.
This may especially be the case with highly repetitive endurance training like running, hiking, and cycling. Such activities can quickly become something you do on neurological autopilot, so your tension control and stability may erode over time. This is one of the main reasons why activities like running can lead to so many chronic injuries. Taking just a few minutes before a hike or bike ride to work on your tension-control, and stability can improve not only your performance but reduce the stress on your joints as well.
What if I can’t find an overhead place to hang my straps?
Grind Straps are best used from an overhead support like a pull-up bar or tree limb. Sometimes you may not have access to such a thing, so the next best option is to use the door anchor. This is especially handy when traveling, and you need to get a quick workout in your hotel room.
Since you're not able to hang from overhead support, your body won’t be able to work directly against gravity. The remedy for this is to use unilateral horizontal exercises like archer push-ups or single arm rows to apply enough resistance to your muscles.
These moves may or may not provide the challenging workout you usually gain from hanging from an overhead support, but that's probably just as well. Sometimes, it's good to switch to different exercises and give your muscles something new to experience. I've found this is especially the case while traveling.
Whenever I travel, I find trying to stick to a strict diet and workout routine is either impossible or not very practical. Even with the efficiency of bodyweight training, it can still be challenging to stick to my regular routine.
I know some people opt to "take a break" from their diet and exercise program while traveling. It can be refreshing to take a break, but I don't recommend doing this, especially if your trip lasts more than a 3 day weekend.
There are several reasons why this is a bad idea, the first being that it's easy to lose momentum and can make getting back to "real life" all the more stressful. Some people even resolve to get back on track when they return, but they keep putting it off. Before they know it, they've gone several months without a workout.
Sadly, this is what happens to most people who "quit" on their diet and exercise plans. Few people just wake up one way and say, "that's it, I quit." Most of the time, they've taken a break for whatever reason, and the break keeps getting extended until it's almost impossible to get back into the old habits. Doing even the least amount of diet and exercise work while traveling can prevent this scenario from ever happening.
Traveling can be stressful, and your healthy habits can help relieve stress, improve your energy level, and make your trip more enjoyable. Healthy habits are meant to enhance your quality of life, and they can certainly do that at home and on the road.
Just remember to be more flexible with your diet and exercise habits while on the road. You don't have to do everything by the book while on the go. Experiment, have fun, and do what you can. You'll find even small habits are worth practicing and you may just discover a new tip or exercise that you can use to significant effect when you get home.
Yay, it's the end of the book!
But your journey into GSC is just beginning. You have so much potential to make amazing things happen, and you're always just one workout away from unleashing that potential.
One last parting thought; no one ever changed their body by reading books and learning new information. Every word in this book can’t change a single cell in your entire body. It’s the action you take that directly tell your muscles to change. So please do yourself a solid and take action the instant you finish reading this page. Write down what you’re going to do over the next seven days to put what you have learned into practice. Statistically, waiting even 24 hours from now will severely compromise your chances of success; so don’t put it off. Always remember, you don’t need to know for sure what to do. All you need to know is enough to take your next step forward and your path will revel itself to you as you walk. Damn the torpedo’s and full speed ahead!
As always, if you ever need anything, please don't hesitate to reach out to me at [email protected] or you can find a ton of other useful things on the Red Delta Project Instagram page and YouTube channel.
I wish you the very best of luck in your training and look forward to hearing about your future progress. Train hard, train smart and as always,
Be fit & live free,
Matt Schifferle
About The Author
Matt Schifferle resides in Denver Colorado and is the founder of the Red Delta Project, an online resource dedicated to helping you maximize your results through minimalist fitness strategies.
You can learn more at https://www.reddeltaproject.com and discover more on the Red Delta Project YouTube channel. You can also search for the Red Delta Project Podcast in your favorite podcast directory.
Feel free to reach out to Matt through email ([email protected]) or you can DM him on Instagram @red.delta.project.
Look for these other R.D.P titles, in paperback and Kindle format on Amazon:
Grind Style Calisthenics Page 11
