Completely different tools. Integral Strength builds dynamic strength through movement. SBD builds stability and support strength through static holds only.

If you want a standalone, complete strength program, get Integral Strength. It’s systematic, progressive, and we rebuilt it earlier this year into a comprehensive and scalable program.

If you want to round out your existing strength training with a different kind of stimulus, SBD is the complement. They work well together, and neither replaces the other.

Fair question, since both are supplemental and both touch your joints.

Resilience is about durability: connective tissue, balance, and absorbing odd forces so your joints hold up when life gets unpredictable. SBD is about strength: sustained isometric holds that build support strength and stability through your core, hips, and shoulders.

Different jobs, different mechanisms. Resilience prepares your joints for the unexpected. SBD builds strength you can feel in everything you train. Plenty of people run both.

It’s supplemental, so it layers onto whatever you’re already doing.

Most people run it on off-days or as finishers a few times a week. During a dedicated strength cycle, you can pair it with Integral Strength without overdoing it, since static holds don’t tax your recovery the way more dynamic loading does. It slots in alongside Elements, Mobility, and Sequences the same way.

If you want the full logic on combining programs, our curriculum guide walks through it.

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

Isometrics build supportive strength around a joint without the stress of dynamic, repetitive movement. You work within pain-free ranges and adjust positions as needed. That said, we’re a training program, not medical care. If you’re injured, get that handled first.

Start with 2-3 times per week. Sessions run 10-30 minutes, short enough to slot into a lunch break or tack onto another workout as a finisher.

Some people run it as their main program for a few weeks. Others use it on off-days. We’ve included a full guide to the exercises and workouts, with a lot of flexibility.

Or go hog-ass-wild and do a full 30-minute SBD session. It will be humbling, but after a few rounds you’ll start 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 exactly how the training works, and we’ll show you how to scale each exercise to your own level.

This isn’t a test you can fail. It’s training.

It’s exactly as hard as you make it.

The exercises are tough physically and tougher mentally. That’s exactly why they work.

One client told me 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.

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.

Most of these you can do just about anywhere, which makes SBD easy to keep up when you’re traveling or short on space.

Maybe you’ve seen some of these before, but probably not taught this way. Ryan’s technical breakdowns and progressions make a huge difference. 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 run a consistent program for more than three weeks.

SBD isn’t just a list of exercises. We’ve packed in the subtle details and advice on how to actually use them. So no, it’s not “just basic holds.”

Maybe?

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

Then yes.

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

Most people looking to get stronger will benefit from having this in their toolkit.

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

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

Some people find it meditative. Others find it torturous. Both are correct.

SBD is supplemental, so it’s not usually available on its own. We open it up for a few days like this once in a while, then it goes back in the vault.

We first released this program as part of a Black Friday bundle a few years ago, but since then, we’ve raised prices on all our programs as we continue to add features and make improvements. Next time we release SBD, it’ll be $49 like our other supplemental courses.

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

Check our full FAQ area for more answers or to reach our coaches: get answers here