Completely different tools. IS builds dynamic strength through movement with a few static holds. SBD builds stability and support strength using only static holds.

If you’re looking for a standalone and complete strength development program, get Integral Strength. It’s systematic and progressive, and we updated it earlier this year to be just a very comprehensive and scalable training program.

If you want to learn some new techniques for rounding out your strength training, SBD is a great option.

Yes.

It’s supplemental training that pairs with everything – Elements, Mobility, Sequences. It’s low-impact enough to slot in without screwing up your recovery.

SBD works well with all kinds of sports or training programs.

Start with 2-3 times per week. We’ve included a full guide to using the exercises and workouts, and there’s a lot of flexibility.

Some people use it as their main program for a few weeks.

Others do it on off-days or as finishers.

10-30 minutes. Do it during lunch breaks, between Zoom meetings, or as quick finishers.

Or go hog-ass-wild and do a full 30 minute SBD strength session. It will be humbling, but after a few sessions, you’ll definitely begin to feel stronger and more durable in everything you do.

That’s literally the entire point.

Of course you can’t. Not at first.

Building up to longer holds is precisely how the training works, and we’ll show you exactly how to scale each exercise to your own level.

This isn’t a test yo can fail; it’s training.

It’s exactly as hard as you make it.

The exercises are tough physically and even tougher mentally. But that’s exactly why they work.

Get ready to enjoy the satisfaction of proving yourself stronger than you thought.

Something heavy (grab your kid, a jug, a pile of books) and ideally a pull-up bar or something sturdy to hang from. If you don’t have a bar, we show alternatives.

One of the great things about most of these exercises is that you can do them literally anywhere, at any time.

No lie, I just got up and did one for a minute to take a break from writing this FAQ.

Maybe you’ve seen some of these exercises before, but probably not taught this way. Ryan’s technical breakdowns and progressions make a huge difference. Plus, positions like low spiderman and high crab are probably gonna be new.

More importantly, training isn’t about what you know.

It’s about what you do, repeatedly.

Please don’t get me on a rant, because there’s almost nothing that annoys me more than exercise collectors who know 73 Bulgarian split squat variations but have never followed a consistent program for more than three weeks.

SBD isn’t just a list of exercises. We’ve included a lot of subtle details and advice on how to actually use them effectively.

So, no, it’s not “just basic holds.”

Maybe?

Missing stability work? Dealing with joint issues? Want to train when equipment/space is limited?

Then yes.

Purely focused on maximum strength and nothing else? Maybe not.

Most people looking to be stronger will benefit from having this resource available.

Hahahahahaha, I don’t care how strong you are… the answer to this one is a big ol’ no.

A minute of proper static holds goes by much, much more slowly than you think when your muscles are screaming.

One client told me that SBD is the hardest GMB program he’s ever done (and he’s been with us since the beginning).

Some people find it meditative. Others find it torturous.

Both are correct.

SBD is a MUCH better investment than a gallon or mayo at Costco or some BS supplement recommended by a podcaster.

If you can’t get $39 worth of strength by following this training, you have something very wrong with you and need to see a doctor ASAP.

For real, the only way you can lose is if you don’t use it.

Several members said that SBD actually helped with tendinitis and joint pain.

Isometrics build supportive strength around joints without the stress of dynamic movement. Work within pain-free ranges and adjust positions as needed.

You can use the browser on your computer or phone to access, and there’s an optional app you can use to access GMB Studio, where SBD and a few other courses are hosted. Your choice.

Check out our full FAQ area for more answers or to get in touch with our coaches: get answers here