Integral Strength – GMB
Of course, picking the right exercises is only part of the process; we wracked our brains for the most efficient and effective protocols to strike a balance between stability
GMB – Integral Strength
Classic Bodyweight Exercises and Variations
Perfect for Beginner to Intermediate Level
Practical, Whole-Body Strength
Move with Confidence and Resist Injury
Over eight weeks of 3-6 short training sessions per week, you’ll build the kind of strength that carries over into demanding physical skills and dynamic sports. All you need is a pull-up bar and a bit of floor.
_x0001F937_♂️ IS INTEGRAL STRENGTH FOR ME?
If you’ve already been doing consistent exercise for at least a few months*, Integral Strength will get your body stronger for the types of movements found in virtually all sports and activities:
- If you’re new to strength training, Integral Strength introduces classic bodyweight exercises at a basic level.
- Already done some strength training? You’ll learn complex, dynamic movements to help bridge the gap between strength develoment and practical athleticism.
_x0001F529_ NUTS & BOLTS
Integral Strength is an online program you can access on your own schedule. Each day of training is clearly organized with expert video instruction, so you always know exactly what to do. Here are some helpful details:
- Training Schedule: You get 8 weeks of structured programming. Clients usually set aside 30–45 minutes per session.
- Lifetime Access: Once you get Integral Strength it’s yours for life, so you can go at your own pace and revisit the program as many times as you want.
- Equipment: All you need are something to do pull-ups on (a tree-branch, doorway pull-up bar, etc.), a jump rope, and a little open floor space.
_x0001F60E_ THE RESULTS
Over 17,092 clients have used Integral Strength to build dynamic, athletic strength:
- Sandi got her first chin-up (even after years of weightlifting), her bridge, and nearly a full L-sit.
- Ammar noticed more strength not only in his muscles, but in his joint, tendons, ligaments, and nervous system, too.
- Ross recommends Integral Strength to help his kung fu students to get stronger.
I’ve lifted weights consistently for over 25 years. When I started Integral Strength, I was skeptical that I could develop the strength and flexibility required. Any flexibility I once had was gone, due to sitting at a desk well over 40 hours a week and driving. I also wasn’t the best about stretching after lifting. At least, not consistently. My flexibility has greatly improved, so much so that I can get into bridge position now, and am close to getting my L-sit. I also achieved my first unassisted chin-up from a dead hang. In all those years of weight training, I was never able to do chins without the assist of jumping from the ground.
Building the Strength to Move
Most strength programs are designed to create maximal output in a limited range of movement. Yeah, they get you strong, but they don’t automatically carry over into your other activities.
Many bodyweight programs are based on static holds and high-rep endurance – both useful, but not always the best way to get better at moving.
Integral Strength throws a lot of the usual assumptions about both strength training and bodyweight training out the window and reimagines how to use bodyweight exercises to create strength for performing activities requiring a high degree of physical skill and movement.
What we’ve learned from years of walking the line between strength and skill is that you don’t have to choose.
8 Weeks of Periodized Progression for Continuous Progress With No Stalling
Of course, picking the right exercises is only part of the process; we wracked our brains for the most efficient and effective protocols to strike a balance between stability and movement with enough endurance and work capacity to allow you to pursue your goals.
Weeks 1 & 2
Assessment & Technique Practice
Week 1 and 2 are all about familiarizing yourself with the exercises and gradually finding the exercise variation that is appropriate for you at this particular moment.
Weeks 3 & 4
Baseline Phase
In Week 3 and 4 you will alternate between Strength and Power and Strength Endurance. These different routines will allow you to work on distinct aspects of your strength and build them up together during this phase to establish a new baseline.
Get immediately download GMB – Integral Strength
Weeks 5 & 6
Volume & Conditioning
This next two week phase of Integral Strength provides an increase in your volume of work, taking advantage of the increased capacity you’ve built.
Weeks 7 & 8
Efficiency & Application
You will continue to use the same workouts however your intent is on improving Quality and Ease and/or moving to more challenging exercise variations.
After completing the 8-week cycle, you can choose to move on to a different kind of training for a few weeks, or repeat Integral Strength and continue to deepen your mastery of these fundamental strength skills.
Intuitive Course Format & Fantastic Support Take the Guesswork Out of Effective Training
Knowing how to coach an athlete is great, but one thing we take pride in at GMB is quality teaching. In addition to coaching thousands of athletes in person, we have the technical skills to deliver that experience online.
Expert Instruction
Crystal clear video and detailed text describe every exercise
Regressions and variations let you find your own level
Every day and week is planned in detail with extensive explanations and FAQs
Easy to Follow
Works on any desktop or mobile internet device
All tutorials are downloadable
Printable charts detail each day’s training plan
Our coaches and support team are always just a click away
Everything is clearly organized so you’ll know exactly what to do each day. You shouldn’t have to spend your time searching forums and old blog posts to figure out how to use your program, so we’ve included everything you need to make Integral Strength easy to follow.
The Most Effective Methods and Exercises Requiring Minimal Equipment and Time
We’re not trying to impress you with how clever we are here. You’ve seen all of these exercises before. What’s new is having a system that ties them all together for efficient results without getting stuck.
Whole Body Results
Powerful legs with knees and ankles that can stand up to the stress of dynamic sports
Solid core/trunk strength for total stability in any task
Strong and healthy shoulders, arms, and hands for any pulling or pressing skill
Get Strong to Move
Expand your range of motion while getting strong throughout that range
Improve your endurance for any physical activity
Finally get skills like the chin-up, shrimp squat, and bridge
Prepare your body for more advanced movement skills like muscle-ups and bent-arm stands
Join 17,092 clients who have gotten stronger than ever with Integral Strength:
My wife and I have completed our first week of Integral Strength. I just wanted to say thank you for putting this together. We are both loving it. I feel it’s the best programme I’ve come across and have been recommending it already to my students. It is truly excellent on so many levels: Your coaching, the exercises, the demonstrators, the online platform… Great work!
Ross Sargent, Chief Instructor, Cambridge Kung Fu, United Kingdom
I love Integral Strength! _x0001F642_ I’ve tried many programs, but the time-based and quality-focused training has really made a difference, I’m not sure I’ve ever felt this strong before! (Upper body strength has never been my best feature).
The fact that there are progressions from the really simple to the hardest level allow me to scale the training a lot, depending on the energy levels of certain days, and that’s just awesome, because no matter how much I feel like not training some days, it’s still possible to do a proper workout and scale it down, and also go for the full challenge on better days.
So, thanks a lot for all the things you guys and girls do and keep up the good work! _x0001F642_
Ross, Topi, Laura, Ammar, Gayle, and many others have stopped relying on outdated protocols and dead-end progressions.
Now it’s your turn to become strong, capable, and resilient.
Integral Strength will make you stronger,guaranteed.
Give Integral Strength an honest try. The fact is, if you do the work, you’ll get results.
After the first four weeks, if you’re not measurably, noticeably stronger, we don’t want your money. Send us an email, and we’ll give you a full refund that you can put towards a gym membership or a weight set. You can see all the details here.
Wim DictusBreda, NetherlandsISAchieving my big dreamsI have become stronger, yes, more creative as well. I feel Integral Strength can help me to achieve MY BIG DREAM: do a free handstand starting from the ground. I have a very irregular life as a musician and of course I do not move like I’m 30 anymore. But this 60-year-old child has still time.
Kate BeutelBethlehem, PA, United StatesISBetter stamina for aerial workI’ve completed Integral Strength, and I’m most excited about seeing my training reflected in better stamina during my aerial work. I train for FUN, in all its various forms! I really enjoy aerial arts and dance, so building my strength and flexibility for those things is a primary focus for me.
I’m a fairly new mom (kiddo is almost 2 years old), and there are times when I can’t fit in an entire workout. I just try to do what I can and not give myself a hard time about it.
I just really like GMB’s approach overall – the programs are well thought out, and the videos are very helpful. Plus, every person from GMB I’ve ever interacted with, either through email, Facebook, or in real life, has been a pleasure to talk to!
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