Goblin's Gym notes

On this page I will collect notes, updates and references that don't quite fit in the book.

Introduction

Free Range Kids - book by Lenore Skenazy. Author's web site

Little Britches - book by Ralph Moore. Some notes about the author.

Lessons from Milo of Croton

The Amazing Way Bicycles Change You


Recovery

Beware - bedding stores are a marketing wonderland. Science, on the other hand, is surprisingly sparse. My recommendation is based on a rather small sample size combined with common sense.

A small body will not be as heavy as a well-nourished Big'un. It is also not as thick, so it should not sink in as much as the Big'un for proper back support and weight distribution. A firm mattress will not kill you...

European beds tend to have flexible slats that supposedly adapt to your countour. This rarely works, especially when there is more than one person in the bed. I do much better with the mattress on a firm support. In other regions it is common to sleep on a futon laid on the floor.

Sleeping positions - video by Jeff Cavaliere about sleeping positions

Vitamin D, deep sleep and Gut bacteria - very interesting discussion on vitamin deficiencies and sleep disorders.


Training

Scientific Principles of Hypertrophy Training - book by Dr. Mike Israetel and others.

Technique first - article by a hockey coach


Anatomy

Strength Training Anatomy - beautifully illustrated book by Frédéric Delavier.

The Physics of Resistance Exercise - book by Doug Brignole. I don't agree with all of his conclusions, but it certainly gets you thinking. Real biomechanics are a bit more complicated as we are not 2D stick figures.

Shoulder anatomy animated tutorial - a bit technical, but gives a good summary.


Protect your Back

Back Mechanic by Dr. Stuart McGill. This book describes methods to identify and alleviate back issues.
Stuart McGill Big 3 for core stability - long but detailed article.
McGill Big 3 shown by Stronglife Physiotherapy

Spinal hygiene by Dr. Tommy John


8 Steps to a Pain-Free Back by Esther Ghokale

This book is about how poor posture can cause back problems. The author looks at people with a more natural posture, e.g. in Burkina Faso or Brasil. Some highlights from her blog:


Breath

Breath by James Nestor.

This book takes a wide journey across the topic of breathing.


Breathing for Warriors by Belisa Vranich.

I haven't read this one, but could be interesting.


Shut your Mouth and save your Life by George Catlin.

This book was originally published in 1861, so you will have to put up with some antiquated views and language. It is still worth a read, given the glimpses it gives at ancestral living. The author was a lawyer turned painter. He was fascinated by American Indians, and visited a large number of tribes. He observed their good facial and dental development, and their low mortality rate compared to "civilized" countries of the time. He pointed out that they were resolute nose breathers. Mothers closed the mouth of their babies after nursing.


Jaws: The Story of a Hidden Epidemic by Sandra Kahn and Paul R. Ehrlich

This book is about oral posture and the development of the jaw. Again, mouth breathing is the root of all evil... Interestingly, your overall posture (e.g. head position) can have knock-on effects on your oral posture and thus jaw development. Chewing tough food has a big influence on how the jaw develops. More on good oral posture exercises.

In brief: Breathe through your nose. Your tongue should rest against the top of your mouth (the palate). Your teeth should be lightly together.


Strong Feet

Born to Run - book by Christopher McDougall.

Natural Running - book by Danny Abshire.

Many articles on foot health


Stretching

Brian Mac stretching vs. age ranges
No stretching - why Dr. Tommy John doesn't do passive stretching

Resilience

In a Kindergarten somewhere in Siberia... Watch them in action.

Cool and the Gang - kids practicing Wim Hof method.


Body Image

Emily Brand - from Anorexia to Bodybuilder

How I coped with losing muscle - interesting video by Eugene Teo


Notes for Big'uns

Medicinal benefits of physical activity - Dr. Tommy John

Injury risks in lifting - video by Dr. Mike Israetel

When can my Child start lifting weights + Part 2 - articles by Dr. Horschig / Squat University

Does lifting weights stunt growth ? - article by Barbell Logic

Muscle mass for young athletes

Brian Mac article on children's development