Out of the Box | 6 Stunden am Tag Beine trainieren!? Robert Förstemann & Leonie Kommos im Gespräch

I train my legs for 6 hours a day, so that's just it and that 5 se sben times a week always depends on the training phase, yes and nobody knows that or nobody does it [music] welcome to out of the box they're sitting here a wide variety of personalities from fitness and fitness face each other and talk and discuss and exchange ideas about what the box decides everything is spontaneously interactive and surprisingly different Leonie Komos what does a bodybuilder do when she doesn't like gyw properly develop her own collection bodybuilder and content creator Leonie does it [music] vorerstemann others pull in with their bike he pulls a truck track cyclist Robert Fürstemann looks back on an impressive career including an Olympic [music] [applause] bronze medal how did you discover your passion for your sport the passion for my sport well I have enjoyed cycling since I was a child At the age of 4 I already learned to ride a bike without training wheels. My parents were a bit behind on me getting moving and I just enjoyed it, but I was interested in my sport as I did at some point in the future in the competitive sports sector I'm actually a career changer. I actually only started becoming a professional cyclist when I was 16. I got involved a little bit through my mother, who had a work colleague where the man rode in the Tour de Frans and back then, as a child, I also had great role models in that regard I used to watch the totefangs during the summer holidays and actually wanted to be just like the stars from back then. Then I got into it a bit. I registered for cycling in my hometown in Gerra. They didn't look bad, so they saw me because I I was already relatively old and I rode there and in the first training session I actually pulled off the whole thing with a very old steel bike. They were already German champions and were ready for young talent and the street training sessions were very, very long and in order to freshen up or loosen things up a bit I always sprinted to the town entrance sign and then I left the distance and they thought what was that because nobody knew me and I've never actually ridden professionally and then six months later I was at the German Championships On the track I actually had no idea how it worked. I came third and you could see that I had a good genetic disposition. I ended up in the national team and I was happy that I could do something better than everyone else and I stayed with it for 20 years long and that's how I got into my sport, yes and with you so yes with me it actually came a bit from my parents' direction and we used to have a sports room in the basement of our house that my dad had set up but it was natural not accessible to the children, so to speak, the forbidden zone but sometimes we still went in secretly and sometimes my father gave us a little guidance and showed us what exercises we could do I was abroad when I was 15 and yes, that was an absolute culture shock and I was missing something that I could hold on to and then I asked my host family to register me in the gym and from then on I went there regularly For me that was definitely a yes, a stop, I say, in a time with many challenges and since then it has continued and the love for the power sport has definitely grown. We started almost at the same time, yes, and that The crazy thing in my sport too, so of course people when they see me ask me what are you doing? Are you a strength athlete? Are you a weight lifter? Are you a boxer? Say no, I'm actually awake. I don't look like that. I'm a cyclist. Everyone is always surprised at first The exercise I do is very strength oriented so I really have to do a lot of strength training do it and that's why we have something in common. Then I press yes again. When was the last time you tried something new? Do you want to answer first? I have to think about it. I have to think about what I'm saying that you try out new things just for the sake of creating new stimuli. As I've already mentioned, I've been doing the sport for 20 years and that's very important to provide new stimuli and do something different for me, for example in the strength area I didn't do a squat on both legs for years and at some point I was almost at 300 kg with a body weight of 90 kg and then I had to do something new because I realized that I can do a lot of strength training and lift a lot of weights, but I can't get any faster on the bike and then I thought about doing the one-legged squat and now I do a lot of one-legged squats bugarien spitz quadz my favorite exercise yes really yes yes and it's very demanding in terms of coordination it gives you really good power the stimulus it worked wonderfully on the bike it's moving forward again and yes, the pants are tightening even more sooner now, that's the goal, yes, but it's interesting that it's connected like that. Yes, it just occurred to me that I started meditating for 10 minutes every morning about two weeks ago, so I used to tell myself that earlier oh, that's actually totally overrated, who does something like that and it's more like the old people or just yogi thing but I find it really super interesting how you can learn control over your mind and that's something for me too It's totally in contrast to strength training because for me the gym is always about high performance, giving everything completely into it and in meditation it's just being quiet and not allowing any stimuli to come in. Also really interesting, yeah cool, when were you? Last time, courageous, courageous is always one of those things, so for me, when people watch what kind of sport I do and see it for the first time on a cycle track, they all shake their heads and say yes, but he is courageous almost every day Of course, it's no longer a challenge for me because I've been doing it for a long time , but nevertheless it's actually courageous to get up every day and face the challenge of the day, especially in competitive or top-class sports, to overcome your inner stubbornness and not just lie down to stay to think Bo not today, yes as I said, that actually requires courage every day, yes absolutely. I had two ligamentous incidents about a year and a half ago and after that the world completely collapsed for me because in weight training, what do you want to do if your If your back is broken then you have the feeling that everything is lost but then I said to myself no, that can't be the case, maybe it's more about adapting than about quitting and looking for something new and then I actually took the coach and slowly got used to it I tried it again and yes, just as you just said, I just accepted the new challenge every day and told myself that I could get back to it as much as I could. Yes, it was definitely a big challenge, but it made me grow and that's why I got excited In any case, yes, I can do everything like before, I'm stronger even before that, yes, I also had two herniated discs, cool, something else in common, that was actually two hard phases, although in the second one I was almost more relaxed in the first one because I knew it There's a way back, yes, exactly, but the first time it was all so unknown and I didn't know wow, you'll ever be that efficient again, you'll ever be able to do a squat again, you'll ever be able to really transfer force to the bedal again, so the entire muscle sling is part of it, so that too en Plays a very important role exactly and yes totally unpleasant but it is always a prime example actually even for people who are not involved in sports that a herniated disc does not mean the whole thing. Totally yes, I was just about to say that and that's the way it is the one or other injury maybe just comes along in life and then it's just a matter of dealing with it and somehow there's always a learning involved yes yes that's what moments make you happy a successful day of training yes it's an occupational illness yes it's true that's actually how I am I'm really in an extremely bad mood when I can't complete my daily workload or can't do what I set out to do, um, that can be stressful for those around me, I have to say that, at some point you just become so professional and focused on certain sporting goals that many other things, although they are actually very important, fall by the wayside, that's a bit like Z two sides of the coin but training, yes, that goes well, that's half the battle and with you, yes, I mean it belongs Yes, of course, somehow it becomes a routine, so of course it's something that makes me happy, but for me it's just the contrast to it, for example, just having peace and quiet in nature, hiking, swimming, I think everything that's outside is really great, but definitely Case, yes, yes, I think I'm sorry, I didn't mean to say that because we just had the topic, health, of course, yes, you have to say that, you always forget it Actually, you don't really check anymore how important health actually is, no, that's exactly true and you only notice when something bad happens, so it looks like yes, I press green if I could only eat one dish for the rest of my life would that be difficult? I don't know, do you have a fixed nutrition plan or something like that? So I don't have a fixed nutrition plan? I know what I have to eat in the certain training phases, that depends on the training phase, so when I 'm in the training phase now with a lot of basic endurance training training I actually eat a lot of pasta yes when I'm in the strength phase or in the specific phase when I also eat a lot of meat yes everything that has protein in it and yes at some point you learn to develop a feeling for it, so that's why Not for me now, so I don't have a strict nutrition plan in the sense that I eat clean and healthy and the way my body needs it and I notice immediately if I haven't done it correctly then it's no longer right on the bike and whatnot That would be the dish and it's not that easy to answer. As a rule, it would probably be spaghetti with steak, okay, simple but effective, waxy noodles, salmon noodles. I've never eaten them before, but it actually looks relatively similar to me, so the basics are always the best and I don't know, so for me it would probably just be a bowl with rice, some vegetables, some protein source and then maybe an egg on top or a nice sauce like that yes and yes very simple yes what are the biggest misunderstandings or prejudices people have about your sport? That's what we're all like, yes, that's what I wanted to say, yes, and especially with my thick thighs, I was of course always exposed to this thing and it's really crazy because I'm totally against it Since I was a five-year-old standing on the beach and already had thick thighs, that of course had become the biggest problem and was or still was the biggest problem at the time when I became famous because of my sport at the 2012 Olympic Games In principle, the whole world said he was full to the point of having such thick thighs and I even got hostile when I did street training. At some point the Olympic doctor came around the corner and said, man Robert, you definitely have a myostatin deficiency, that was it Then there is a theory that has never been tested or controlled, which means that there is a gene effect that prevents the unchecked protein or this protein release That was once the assumption and it was in the newspaper at some point and since then I was no longer the one who was always doting but rather the one who had a genetic defect, which actually wasn't entirely true, people just always look for excuses for it that you are so good at what you do, because you often don't achieve it yourself. That always sounds nasty, but of course it is often the case and in the end, what really brings you to great success is usually a combination of a a bit of genetics but above all hard work and the mindset, yes, the genetic prerequisite is clear, but talent isn't everything, you just really have to torture yourself and yes, that's over the years and I personally am still in the greatest level of control It's actually at NADA and at WADA the national and international doping is sent to the doping agencies. You even have to enter your location every day. Now that I'm basically here, you're being monitored around the clock. I have to state where I am everywhere and always be ready for a doping control yes, I have between 10 and 40 doping controls a year and I think it's a good thing that that's the case, but I'm just of the opinion that it had to be that way internationally too, that's just often the case Unfortunately not like that but the thing is, you do n't have to look through rose-colored glasses. In the end you have to drive past people or try to be better and everything else is to no avail. Yes, yes, I think you have the same prejudice Of course it also prevails in the bodyb, yes, but I also think that many people are only interested in physical appearance or it's really just about achieving their summer BU or something like that and I think that might be the case for some amateur athletes but I think Most people really learn this grind, this hassle, putting energy into it and really working for something from which you somehow get the result in the form of your body - that's really the core of what it's all about and of course also the mental challenge I think that's really the appeal that ultimately leads to most people sticking with it in the long term and not that oh yeah, me I just train three times a week because I just want a nice body. Yes, they forget that. So it's always a simple reason for things that you can't achieve yourself. Yes, I mean, I train my legs for 6 hours a day, so that's it wait and the foot se seven times a week always depends on the training phase and no one knows that or no one does it and of course at some point you just go a little bit and get the thighs that way it's just easy and it's no different for you What advice would you give to your younger self? Wow, that's actually a bad question because you could go into any situation in life, so to speak. So I would advise my younger self not to look so much to the left, to the right, to the left and to the right, but rather to look more at myself Because I think that's just one of those negative bycatch of social media and so you like to look at what other people are doing and compare them and think about why I'm not as far along as the others and yes, of course it does that to you mentally Absolutely not good and that's why, in my opinion, as a younger person I would definitely say to look at myself more, that's true for me, that's always been my motto and I would tell myself that again. What was crucial for me was never giving up mm So I've often been at the point where I thought, oh that's enough, when I was asked by others why I was still doing this to myself, why I'm trying it again now or certain decisions that were made where people were now wondering I really worked my ass off for months actually for years and now I'm standing I didn't start at the Olympic Games and then I had to try it again. I have a prime example or model for everyone. Actually, the Olympic Games were only in 2012. I was first in the world rankings at the time in the sprint. I wasn't even nominated for the Olympics But you have to say that we were there, there were only three starting places, we were four or five people at the time who had a realistic chance of winning a medal if they started at the Olympic Games and Z you also for the national coach and It was a difficult decision for the sports director, but the decision was against me and I still took part in every training camp, every Olympics, i.e. all the entire Olympic preparation, I said I'm always there in case someone is out, if someone gets sick, I'm there and I'll be fit Then I even set a German record at the altitude training camp in Colorado, almost a world record, shortly before the Olympic Games and found out overnight that I would be nominated for the games, um through a small detour, I was basically nominated as a mountain biker, I actually had not even a mountain biker, but I was nominated as a mountain biker, which means you have one more starting place on the track and also one more chance of a medal for the association. That was the reasoning back then. That's how I came to London in the first place, then I was in London and that was the day where team pund was announced, that was the discipline where I was the strongest or my chocolate discipline and I went to the track that day and knew today was the day where my colleagues would get the medal and I didn't know that in a certain way On the other hand, in a team, the biggest thing for everyone is getting a medal at the Olympics or the Olympic Games and then it's still hard when you watch the others get the medal for you, yes I had training around me that day to continue to focus on the next few days and was on the track and watched the last acceleration or the last training half an hour before the competition started from the team and they didn't stay together so they had massive problems and clearly won like that you don't get a medal so maybe you won't even get into the top 8 well the national coach shouted down to me Robbe, do you have yours that's my nickname in sports do you have your suit with you I say yes I have with you you're driving now I thought Trum my R Not, I got there early like I said, I thought it was going to be a bad day for me and now all of a sudden there was a team sprint and that meant for me I was now competing for medals, but I really left the training and I wasn't prepared for it and was very tired and at first I was in heaven and thought or on episode 7 and thought wow awesome now you're getting the medals and when we started I'll never forget this feeling as I notice my legs are completely back and I thought that wasn't possible, I just wasn't prepared, of course, and then I raced for my life three times. After the preliminary heat we were even fifth, then we improved a lot in the semi-finals and in the final we were even close to silver Silver medal before danger then got the bronze medal and at the end of the day I was standing there with an Olympic medal which I had never expected K and that for me was Somer the prime example to tell everyone to never give up, something can happen until 155 o'clock as I said Half an hour before the start I didn't even know that I would still be used in eye form and then at the end of the day I was there with the medal and that's what sport actually gives you in terms of personal development and everything else I think this self-confidence extends throughout every area of ​​life, knowing that even if things weren't going well, better phases are coming, everything is possible yes, what would you set yourself as a goal if you knew you couldn't make up your mind? You don't always go through life with the assumption anyway, so it's very difficult, so basically I would just say first of all, to be and become the best version of myself, so yes, but I In my opinion, it's not really a hypothetical question for me because I think you should always set yourself the goal of not being able to fail because everything that lies along the way until you reach your goal is also an opportunity for growth and therefore easy in everything Being my best version is also, I think, the healthiest way if you have enough self-confidence to believe in yourself and don't necessarily look at what could go wrong with everything you set out to do, because then you won't make any progress, and that's exactly what leads to the problems So if you imagine it's given then if you think oh no I can't do that anyway if I'm standing there at 280 kg then I'll definitely throw away the 280 as if I'm standing there my goal is actually 290 and I can do the 280 easy , so at least that's how I did it once and it worked well, yes, everything was no different, yes, right, who influenced your training the most, myself, my daily form, yes, of course, the question can of course be asked, so it can also be about role models that I had Undoubtedly that was when I started cycling back then Rulrich and Lenz Armstong with the eternal duel that continued at some point when I became a track cyclist or sprinter that I would have liked to have been like that or had trained when I saw the Olympic champion until I was there I hit once, that was also a personal highlight for me, yes, and otherwise it influences my training. I actually influence it the most with my daily form, whether it's mental or physical, um and that's also important, that you do n't allow yourself to be criticized, of course still a trainer, I don't know what it 's like for you, yes, I also have a coach, yes, but it's a collaboration, yes, so it's not a case of me telling you you do this and then I do it, but rather a collaboration and self-optimization with the help of Outside I would say exchange communication, yes exactly you get training plans or how do you do it together on site or how do you communicate, no actually always via not WhatsApp but Telegram so just online and then once twice a year you see each other so yes but it is Well, I'll put it this way, I'll pass on my goals, he'll make a suggestion to me, I'll suggest some changes again and then over time the optimal plan will simply emerge and yes, of course that will change again, but exactly That would be so rough but I have to say basically from a basic point of view I wouldn't say that my coach influenced me the most but my time when I was in Brazil at 16 m. It's such a different training lifestyle that you can imagine I can't even imagine, so it really feels like everyone has a nutritionist who comes to your house once a week and writes out a nutrition plan, regardless of whether you 're really fit or not, and the way you train in the studios is also completely different So the women there are much braver, much more open, they scream around during training and really push themselves to their limits and when I saw that, it somehow inspired me and I'm still in that vein, I'll just say that I continue to find it inspiring but of course I also take responsibility for my training so that I never lose my self-confidence in the gym and always look at myself and just do my thing, yes, with us it's actually like that the trainer is always on the athlete mhm [Music] now it's a completely different sport, you have to say that and it's actually in the youth level and even when I was in the elite class back then, every day it actually went so far that the coach trained with me too on the road, for example, or on the track, there was even my elimination on the track. We had someone in the training group who wasn't doing well for a long time and he was then kicked out of his national team and there were various reasons for that too Personally, he was celebrating as a competitive sport, not so much that you do n't even celebrate competitive sport, but when it gets too much and the performance of the leader is just allowed, and then at some point he got so fed up that he said sat on the track bike and said if I go faster than you or if you don't beat me then you're out of the training group then there was a duel on the track and if the trainer rode faster than the athlete then your career was over so that's how it goes Then with us from now on I'm of course older, I'm now 37, I've been doing the sport for 20 years and now I know what to do and what not to do, but I don't train constantly alone now because you can't do that yet, so quality of training decreases if you are always alone, you need a good training group, you also need a trainer sometimes and but not quite as much as before, that's why I have the most influence there, well interesting now, in any case, so I would also say strength training It's just a bit more of an individual sport, no, that's true, put the headphones in and then you're on your own, although I'm a little different in that way too, so I'm actually not training at the omp base. I don't have any peace and quiet, but I can relax there I don't push as hard as when I don't know if I go to the gym, and now there are people out and about watching me and saying wow, I've never seen anything like that before and then in a flash I'm 10 kg better, that's really one Something that motivates me and what I sometimes need. Yes, of course I have training phases where I prefer to have some peace and quiet, but I also like to be around people, so that gets me further. Yes, that 's true. I train in the morning or in the evening. Yes, I have to do both so yes yes yes I like to go out LAF but it's actually difficult I also have punishments schedule actually from other tasks that I still have, I now train in the morning and evening and you I don't train in the morning and in the evening but I like to train early or In the evenings, I don't really care, the main thing is training, yes performance is actually always the same, it depends on the day, okay, yes, that 's always the regeneration times are important for us in sport, so if you train in the evening and then first thing in the morning For example, again, if you actually want to do a high-quality session the next day, it doesn't make that much sense, so that's also part of the training content, yes, but I think your training sessions probably also differ in terms of the strain on the muscle groups. Then of course, no, so say okay I go to leg training in the evening and then train directly the next morning. Yes, maybe it wouldn't be so smart. Well, if you spread it out a little more, let me say over the whole body, then of course it's full. Yes, the green can be invisible or mind reading can be invisible, yes I mean , you can go anywhere you want and other people don't necessarily have to notice it, but I don't know if I always have to know what other people are thinking. With you, yes, it can sometimes be nice, but I think in many cases you just want it Maybe I don't even want to know what people think about me. I think that would keep me too busy and being invisible is really cool. You can observe. I've always been someone who likes to observe. Draw a bowl. Collect information and yes, yes, I think If I'm still in I often have enough stress in my head about my sport if I could look into the other head that would be a problem, I feel the same way about being invisible already relaxing definitely Y yes I pressed it now or you you we don't know I have something that motivates you to continue working on your goals every day so what motivates me is primarily that it makes me that I know that I'm satisfied so me There is a certain level of basic satisfaction, recognition that you have a structure. Goals and in what I'm still doing now I'm still riding in the other area. I used to ride alone, now I ride with someone who is very disabled. I also do international tournaments on a tandem to say okay, this is an area where I can develop something, where I can develop material because that hasn't happened for years, so I can at least get involved in it, to set something up, to show people, okay, pay attention to people who don't do it so well has had in my life and maybe a blatant stroke of fate like sport that can help me move forward, um and um yes, getting involved in it, even as long as I 'm still so capable, to help someone to be successful, you have to say it quite clearly that you couldn't do it on your own hte these are things that really motivate me and it 's different now than it used to be that he was the motives more for me alone mhm for me it was actually just about me, the main thing is that I'm V somehow and I motivated myself to see the Olympics and to become world champion or to become European champion mm and now with age, actually if you're allowed to do that, there are also social aspects, you have to say it quite clearly, it's all become more complex, yes, what about you, um I WS say I'm younger That's why I still only look at myself, but I also have to say for me it's mainly just your own growth, so that you always have a chance to work on yourself and get better and yes, you can grow, regardless of whether it is Now it's physical or mental and that definitely drives me to continue in exactly that direction, but especially now in terms of sport, I would also say that long-term health also plays a big role, so I know that I have to do something every day Do something that is not only good for me today but will also be good for a long time in the future and that is of course very fulfilling just to know that okay, I can somehow guarantee my future health and that is another extra motivating factor, yes It's definitely cool, but what I'm doing in terms of intensity isn't really healthy, I can imagine, of course it always depends, but I mean in most cases you can still say it's better than Nothing at all, definitely no, and whether it's extreme or not, yes, but it's still better than not doing it. I have to say very clearly that optical aspects also play a very clear role, so for me it's the side effect where I say to myself, okay, I I'm happy that I look sporty, so I don't want to miss out on it even if I don't do any more competitive sports. I don't think I can get away from sport at all at some point, it'll probably be a blessing, yes, more or less an addiction I wouldn't feel comfortable at all, yes, I need that somehow too. It bothers me sometimes that your upper body is so proportional to your lower body, yes, that's often the case, so it looks like that in pictures or something like that, that's a bit provoked It's a bit provocative when people often see me and they say to themselves that he's not that narrow at the top, so I can bench press 180 kg, but no one knows that, but over 200 kilos, that's part of it, you have to be balanced Being on the bike a bit doesn't do me any good when I have 4 hp down there and you don't get anything because I can't hold it on the handlebars and yes, it's become my trademark. There are certainly some people who say Bo, but that's ugly Then there are the others who say that's cool and then so there's rarely anything in between but that's just the case so I'm happy with it that's just how it came about and that's me Well V, that's why I'm more proud of it than embarrassed W yes, totally cool, thank you very much for the conversation, I was definitely very happy to get such an interesting insight, yes I thought it was great, it was also super interesting for me and for many Thanks for that [music]