The long version
From a hungover gap year to a professional athlete.
Fifteen years in one video. Where I came from, the milestones, the setbacks, and the programming decisions that actually made the difference.
About 11 minutes. Captions available.
Two minutes, right here on this page. Your levels, your matched program, no card.
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“Within the first month I was able to achieve my first freestanding handstand.”
Marie · Handstand TWO
“I’ve seen tremendous progress with my body, strength and mobility.”
Stamatios · 3 months
“I have never trained handstand before I started using Sondre’s app.”
Amund · learned to handstand at 64If you are not going to watch it
Fair enough. Here are the three things fifteen years actually taught me.
It was a learning problem, not a talent problem
I was never short of effort, and I do not think I was short of talent. I was short of information. Nobody around me knew how to train these skills, so I worked it out by trial and error, and trial and error is slow. Fifteen years in I am still learning, and passing on what I have learned so far is most of what I do now.
The order of skills matters more than the skills
Almost every advanced skill sits on top of a boring foundation that nobody posts about. Build the foundation and the impressive things arrive faster than you expect. Skip it and you plateau for years and blame yourself.
Consistency compounds, but only when it is balanced
Showing up is necessary and not sufficient. The people who keep progressing for years are the ones who get the balance right between volume, recovery and intensity. Too much intensity and you stall or get hurt. Too little and nothing adapts. Not enough recovery and neither of the other two counts. Getting that balance right is the entire job of a good program, and it is what I build everything around now.
Two minutes, right here. No card.
Berg Movement · Coach Sondre Berg