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Not to infer that I'm in any way in a rush, but am wondering what the general suggestion is to safely add weights/weight lifting back into one's routine (whether with powerlifting lifts towards hypertrophy or with Olympic lifting lifts towards strength)? Obviously, I would assume that I would have to be on Foundation 4 or finished for my legs, because, duh. But what about other weighted work? Whether that means adding weight to the front lever, straddle planche, or rope climb, or doing the O-lifts: snatch, and clean&jerk; or the power lifts: bench, squat, and deadlift, what would @Coach Sommer or others, like @Luke Searra, suggest? Also, what would be the preferred approach: adding weight to the Foundation movements or incorporating stand-alone workouts with powerlifting or Olympic lifting lifts? Just curious as I do enjoy the "pump" I get after those exercises, but I'm still some ways away from being comfortable with my active and passive flexibility and range of motion (meaning they are all still lacking quite a lot).
Disclaimer: I wrote this post not for showoff, instead I'm posting this in order to let people now that GST and more specifically GB is an amazing tool for both physical and knowledge development. At April 10 and 11 I attended to a Olympic lifting seminar that was intended for crossfitters. I said that I didn't practice crossfit but instead GST and if I was able to go, despite not being a crossfitter and have almost not experience with weight training, they said yes and I went. We were guide by two really high experienced Olympic lifting coaches and in the facility they trained some member from the National Team of my country (Venezuela). Just a couple of minutes before the seminar I was talking to one of the coach about what GB was and even show him a few wrist conditioning exercises from GB and instantly he get amazed and interest by all of GB, I talked to him about how we strength the tendons and about how GB uses right programming for allow the connective tissue to catch the muscle in term of recovery ( all of these because he have a couple of athletes with injuries and problems most of them for a lack of structural balance in their routines) later he take some notes about the Webpage, about the courses, and told him about who is Coach Sommer. We started the seminar and instantly they were amazed by my mobility and flexibility, and they even called me things like "you're a prospect" (Note: I get my flexibility and mobility by following GB Loaded progressive stretching and shoulder mobility exercises from GB, I was even more flexible than one of his top young athletes, of course not because I'm really that flexible, all of this is due to they don't now nothing about how to properly train for some flexibility). First day we practiced just Snatch technique with a broomstick and then go for some snatches with empty bar and light weight, later we do some assisting exercises and we were done. Second day we learned how to C&J at the first session of the morning, its duration was 4h. We go for a break between 12pm to 1:30 aprox 2:00pm and we started the second session, it was basicly a session for finding our PB for the first time, I was able to snatch 40kg and C&J 50kg at 64kg BW, then we go for Front squats, (Note: my leg workout is only based on unweighted pistols) My 1RM was 70Kg ( I know, I know it's nothing impressive but it also a good place to start for someone like me that don't work with weights). To wrapped it up, at the end I had a special mention for good performance without having experience with Oly lifting. All of this is just a reflection of my foundation training and all about being here at GB. Thanks for taking the time to read it and thanks to the community.
School starts again in a few weeks, and I'm having trouble getting together a fitness regimen that will help me achieve my goals without being overly time-consuming. School is from 7:30-1:30, and I do not get as much free time as I would like to have due to large study requirements. In addition, my running coach wants to have me running 4-5 times a week once the school year begins. I have football (soccer) practice thrice a week, and I try and play everyday. It becomes necessary for me to have weighted leg work in my training regimen. As of now, my schedule looks something like this: Mon: football Tues:running. plyos. Wed: football. running Thurs: F1. running Fri: running. F1. Sat: running. football. F1 Sun: running. F1 Weighted leg work would probably be Hang Snatch, Power Clean, Split Jerk and Deadlift. I'll need to incorporate hip, knee and ankle pre-hab in my warmups I guess. Which begs the question: can mobility work be done between sets of lower body work? Because rest times should be long, but long stretch periods lower strength outputs. Sorry for the long post, but I really need help! Thanks, Aadil