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  1. Hey all, I started a few months back and really hurt my shoulder doing crab walk. I am chomping at the bit to get back to it, but I really don't want to screw up again. Where can beginners go to get all the download on what to do, not to do, how to approach, etc.? Thanks!
  2. Hello everyone I'm new to gymnastics and find it very interesting! I currently own a Martial arts school and train Muay Thai and Jiujitsu 4-5 times a week and was wondering if this Is a good compliment along with having 2 bi lateral hip surgeies I need strengthing snd stretching for sure ! Most recent was one year ago
  3. Charlie Vinch 206516

    Foam rolling

    Should one foam roll at all while starting fundamentals if so when and why ?
  4. Hello all. Brand new here. Two years ago I bulged a cervical disc... then about two weeks ago at BJJ I bulged it again. Have decided (at 44) my BJJ days are over. A friend who knows I need a replacement for BJJ recommended GST... and it looks just brilliant. I need something challenging, long-term, without the injury rate of other sports... getting too old! I'm obviously taking 2-3 months off any training while the disc settles down (currently have referred pain down my arm and shoulder, and my index finger is numb... can't sit down, or stand still without agony setting in #FML). But getting started with GST - in a couple of months - given my neck... is there any issues? Things I should think about/prep for in advance? Also - given I get really depressed when I don't work out - if there are any things I COULD be starting with, even with a bulged disc... I'd love some guidance as to what those are. Kindest regards, T.
  5. Roneil Urbino

    New to the Pack

    Hey y'all, I heard about this program from the Tim Ferriss' recent podcast. I always had the intention for become more mobile and flexible, so I asked myself, why not start the Fundamentals Program? Less than a day later, I purchased it and here I am now. I am a 25 individual training in BJJ. I thought the extra mobility would help tremendously for training, especially because I'm a stiff person by nature. I hope to change that soon! Excited to be apart of the program!
  6. Christian Krauss

    Ex-Gymnast with a few Q's

    Hello to all of you! Before I get started with all my questions, I want to introduce myself and tell you guys my little story. My name is Chris, I'm 24years old, live in Germany and work at a fitness&health center. I've been doing sports all my life - at the age of 4 i started out with soccer, which I quit after just a year. At the age of 6, I started gymnastics at a local gym in my town (3 times a week / regular competetions at weekends). I really got obsessed with it, I loved all the different elements on the different apparatus, being able to control all of your movements, the perfect form you had to have, the bodytension, strength, flexibility, coordination and so on... After 3 years of training they moved me to a 'performance center', which meant even more fun for me. Training was 5 times a week, the gym was like a huge playground for me, all the apperatus were already set up, different trampolines and floors, i loved being there. I often would stay after practise and you run around and jump on the tampoline like crazy while my dad was talking to the coaches or was waiting for me to get tired. At this time, I started competing 'AK' - which are the most difficult routines you can do on all apperatus at different ages. After 2 years of training and some more competitions I was offered to train at 'Kunst-Turn-Forum' Stuttgart - which is THE gym in West-Germany (Fabian Hambüchen and Marcel Nguyen train there). Since the gym was too far of a distance from my Hometown I only went there at the weekends, so for a little more than a year I trained 7 times a week, 5 at the performance center, 2 at the gym in Stuttgart. At that time I was 12/13 years old... and decided to quit gymnastics. The reason I chose so was because at that age I wanted to hang with my friends more, which I've not done too often before - I always got picked up right after school and went to the gym, after training went home and did my homework before I went to bed. That was the daily routine. So after I quit, I was interested in different sports and started playing basketball, which I was not too bad either. 4-5 times practise a week + games at the weekend. Thats the point when I started lifting weights, mostly for basketball (3 times per week). So, 2-3 years ago I had to quit basketball because of my job, I only played the games at the weekends, never had the time to go to practise. I still lifted weights since I work at a fitness&health club. The more I read and thought about the human body, a strong and healthy body and how to archieve it (because of work + my personal health), the more I realised that gymnastics is THE answer to it. So here I am at 24, 12-13years out doing gymnastics I want to start from scratch. I've had a on/off relationship with injuries all my life (broke right arm, left arm, right leg twice, ankle joint, sprained ankle 5 times, borke a couple of fingers too etc... and you know the good old knee and shoulder hurts here and there thing, dysbalances, trigger points, but nothing too serious as of now. So now to my questions: 1- I really want to increase my flexibilty+strength, so F1 is perfect for me? 2- I just started to go to mixed gymnastics class (beginner+advanced gymnasts), I will definetly go there twice a week if i have the time to do so, but I'm scared to hurt myself because my mind remembers the movements and how to do them but the strength and flexibility is not there. For example, the first time I went there I saw a mushroom and thought to myself 'cool, lets do some cicles!' after just a few tries I got the feeling of how to do them again and did 18 on the 5th try. Felt sooooo good just to move your body freely and controlled, but.. my wrists were killing me! So aside from foundation, how am I gonna know if im ready to do movements like cicles etc.? 3- I would say, after 12 years I can still do a pretty decent handstand. Freestanding for about 20sec. on the first few tries. Am I still gonna need H1? For extra shoulder mobility maybe? Or where does it take me? Going to the gymnastics class again is so much fun and frustration at the same time. I think especially for me... remembering that I once was able to do things like: frontsplit, middle split, thomas-flares on floor, front lever, back lever, flips of all variations etc. to a optical fit, but unflexible, dysbalanced and uncoordinated human being. I really want to fix all my issues by starting from scratch and building a healthy body and getting the feeling of perfectly controlled body movements again. I've been checking this forum for about a month now, almost daily. I highly appreciate this community and how perople from different countries, ages and backgrounds help each other out, this is awesome! Thanks in advance, ck PS: Here is a video of me doing a l-sit hs press on my new parallettes after 12yrs, very bad form but the feeling of being able to do this was crazy. https://www.youtube.com/watch?v=RFPKSveZdQY
  7. Hi community, I'll introduce myself because I'm looking for some specifig advice . Im from Buenos Aires, Argentina. I'm 24 and been training movement for some years. I have hipermobility in my shoulders and cervical problems since I was very young. Now, happily, thanks to hard work and been kind of an autodidact-research-nerd, I got stable and pretty strong shoulders but a little imbalance in the one that has sufered a complete dislocation (right one). My back is strong too. So gymnastics are a big challenge for me...but I have no rush. I enjoy been a newbie in everything I do. Now I'm geting the free standing handstand slowly, I can also hold a straddle BL and a tucked FL, and discovered that I couldn't do a ring muscle up because of my poor technique training, with no coaching...but I'm getting there too. I've got good overall body control because since I started moving seriously I did a lot of things and learned from different disciplines and people, and I aim to be a well-rounded mover. Since I focused a lot on movement the past years, I need to improve my strenght. I'm in a place where I've learned to control my body and incorporated a lot of theory to be able to progress alone. So the point is, been my own coach is probably not the best choice but the only I can actually afford. Here in Argentina buying anything in dolar price is a pain in the ass and I can't really afford the onlie coaching programs as I'd really like to do. In mid-terms I'd like to be able to hold a freestanding HS for 20-30secs, doing a clean B&F Lever, keep progressing in general body control, and for example, install a ring setup at home and knowing what to do with it (muscle ups in short term) What's your advice? Is there any free program (or some pretty cheap one to start with) that I can follow? I never used weights, do you recomend getting into a weighted program (at least 1 or 2 times a week) to gain more strenght? Or I should stick to bodyweight training as I been doing? Thanks a lot if you read/answer, time is priceless . Good training you all.
  8. Giselle Joy Dingcong

    I'm a beginner and I need you guys to help me

    Hello there guys I'm from Philippines, so I'm sorry if some of my grammar is wrong. Ok, so I'm new here... in this kind of field. I'm really interested in gymnastics since this last two months and I really want to learn it. It amazed me to see people how physically fit they are and it inspires me a lot. I'm 16 yrs old and quite chubby I weigh 57kgs. I'm not that flexible enough and I can't do handstand(I feel that my shoulders are poor ), and I'm now training myself to do the splits and push-ups. I'm asking for your advices guys to help me reach my goal to have strength, balance and flexibility. I want to know what is your diet, how/what do you exercise and how many times in a week, and how long is the progress. I'll be very glad with your advices for sure. Thanks a lot guys.
  9. Hi Everyone, Newbie here, been lurking on the forum for about a week and finally decided to open an account to interact with you guys. Currently my background was doing crossfit for 2 years. I always never excelled in the gymnastics portion of crossfit so decided to start focusing on it. I was thinking of completely stopping my crossfit and considering Foundation 1 and maybe HS only. Seems like this is suggested from searching the forum. Given I have done some olympic lifting and some met cons, will the Foundation 1 be sufficient from just feeling a good workout. For people who have done crossfit, you guys know what I mean on feeling drained after the trainers yells time. From reading the post, i think the intensity is slightly different. Also from reading past posts, it seems like people suggest not to even bother altering the program. From reading from other forums people actually have tried incorporating some olympic lifting or Wendler training to keep up with their crossfit type strenghts. Thoughts are always appreciated. Kindred
  10. Johannes Wollnmirni

    newbie question: workout structure?

    hello everybody, i have a question about my personal workout structure. i am not sure whether it is effective and helping me to achieve my goals. i train gymnastics 2xweek and taekwondo 2xweek. my goals: -gaining strength and building muscle (full body) -being able to hold a freestanding handstand for a few seconds -harder variations on front and backlever (currently: tuck) my workout: aprox.: 5min warm up -increasing heart rate -shoulder and wrist mobilisation skill: ca. 10 min cartwheel, handstand, frog stand fsp&muscle up: aprox. 10min 6x10s front- or backlever 6x1 rep ring muscle up (alternating sets) strength: aprox. 25-30 min. upper body: 3x4-8 reps upper body pulling 3x4-8 reps upper body pressing (alternate) lower body: 3x3reps leg exercise 3x15s bridge (alternate) flexibility: 2x 2min front split OR side split OR pike stretch what do you think about this structure? iam questioning since i am often sore after the workout (having this structure a while) and i am not happy with my handstand progress. should i pay ore attention to skill work, fsp or flexibility? sorry for the long post, thank you for paying attention.
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