F1+HSPU+MUs

Hello everybody...it is my first post here...
Its been 2 weeks since i have started with F1 (actually working on finding my current level through the progressions)...
Before encountering Gymnastic Bodies, i was evolved in 1,5 years of Crossfit training. Due to that, i had some "exposure" to some gymnastic moves, mainly HSPU and MUs.

But i was always "fan" of the strict controlled moves, rather than kipping and swinging.

Currently i can perform 5-6 controlled HSPU (against wall) as well as 3 strict MUs (at least my perception is that the move does not involve any leg or hip swing)...

Anyway, my questions are the following:
Should i stop any HSPU/MU training while doing F1 (or F2 later on);

If not, how could i incorporate some train of them inside F1 cycles (i follow the 4days/week schedule);

Being able to perform these moves, it seems to me that there is anyway some strength behind (even if not maybe technically perfect yet). By not doing them for some time, i am wondering whether this might mean some loss of this strength...
Besides, i don't really now if F2,F3 or F4 include any of these moves....
Does H1 has any HSPU in it;

First of all welcome to the community !
You know, when i purchased F1 and H1 i also worried about so many things... loosing the strength for this skill or that skill etc. But you have to think about it for one moment.... gymnastics are a long long journey.... and the Foundation program will help you to stay on the road to get the best out of your body. That beeing said.... why do you want to keep practicing HSPU and Muscle Ups NOW ? After having gone through the foundation courses you`ll be able to do these movements with ease... As a sidenote i got my first muscle up 3 months ago, but after having purchased the program i just let it go and guess what.... i tried it some days ago and mastered it... All in all that`s just my 2 cents my friend   If you wish to keep that moves in your weekly schedule.... go for it. Though your focus should be on F1. Last but not least.... H1 doesn`t contain any HSPU variations. Wish you all the best !

The short answer is that even if you stop doing HSPU and MU altogether, Foundation will make you much stronger in those movements than you are now. At the end of F4 they'll seem easy.

The long answer is that in the short term you'll find your strength decreases a little bit. This is because strength is largely neurological, and when you neglect a movement for a while your neurological system becomes less well adapted for that movement. However, in the medium to long run, you will build op HSPU/MU strength far in excess of what you have now.

If you'd like to keep doing some HSPU and MU while doing F1, your best bet is to incorporate some 'maintenance sets' 1-2 times a week. These should not be strenuous sets: you only want to do 1-2 sets at about 50% of your max reps. The goal is to keep yourself familiar with the movement while not being so intense that it adds significantly to your workload.

Since one of the end movements of the Foundation series is the hollow-back, HSPU will definitely appear in either F3 or F4. Dedicated MU work will come after the Foundation series, but the strength you build from the rope-climb progressions will make muscle-ups seem easy.

Joshua Slocum said:

The short answer is that even if you stop doing HSPU and MU altogether, Foundation will make you much stronger in those movements than you are now. At the end of F4 they'll seem easy.

The long answer is that in the short term you'll find your strength decreases a little bit. This is because strength is largely neurological, and when you neglect a movement for a while your neurological system becomes less well adapted for that movement. However, in the medium to long run, you will build op HSPU/MU strength far in excess of what you have now.

If you'd like to keep doing some HSPU and MU while doing F1, your best bet is to incorporate some 'maintenance sets' 1-2 times a week. These should not be strenuous sets: you only want to do 1-2 sets at about 50% of your max reps. The goal is to keep yourself familiar with the movement while not being so intense that it adds significantly to your workload.

Since one of the end movements of the Foundation series is the hollow-back, HSPU will definitely appear in either F3 or F4. Dedicated MU work will come after the Foundation series, but the strength you build from the rope-climb progressions will make muscle-ups seem easy.

Can someone please stick this on top of the F1 forum? Getting started FAQ?

HSPUs in F3 or F4? If we are talking about freestanding ones then wouldn't that require a lot of balance and a solid HS first? I know something similar was talked about with HBP and freestanding HS and I can do HBP concentrics without having a HS hold, but I think a HSPU would require much more balance since your body is mostly upright and inverted throughout the whole movement.  Does this suggests that there will be some drills in the Foundation series to help you get the balance for the movements without having a solid HS hold? Don't get me wrong, I have H1 and do plan to get started and committed to the HS work in the near future.

I also wanted to ask why a HSPU would be considered a prerequisite for the HBP when you don't ever go to a shoulder stand in the movement. I can see how a HeSPU would be required since it gets close to a headstand albeit more angled in a HBP. Regardless, it's very cool that we get to learn HSPUs as part of the Foundation series.

B1214N said:

HSPUs in F3 or F4? If we are talking about freestanding ones then wouldn't that require a lot of balance and a solid HS first? I know something similar was talked about with HBP and freestanding HS and I can do HBP concentrics without having a HS hold, but I think a HSPU would require much more balance since your body is mostly upright and inverted throughout the whole movement.  Does this suggests that there will be some drills in the Foundation series to help you get the balance for the movements without having a solid HS hold? Don't get me wrong, I have H1 and do plan to get started and committed to the HS work in the near future.

I have no more information than you about the actual contents of future GB products. My post is just an educated guess.