Welcome to Foundation 1!
This F.A.Q. is intended to clear up logistical confusion on implementing Foundation 1 work. It does not contain specific exercise information; please check here for that.
The vast majority of trainee questions can be answered with a thorough re-read of the course and a familiarity with the forum search function. The Foundation One forum contains well over 8000 posts in over 800 topics and is your place to begin.
The Short Version
Start at the beginning. Train one PE (or SE) and IM pair after another until you complete them all. Move on to Foundation 2.
The Detail
Getting Started
What equipment will I need?
Here is a list of the ideal equipment, with some suggestions for alternatives listed below.
1. A sturdy box or bench high enough that you can lie with your feet hanging down at 90 degrees. You will also need some way to anchor your feet on this; ring straps work very well, but weights, a partner or stall bars can also be used.
2. A pullup bar capable of supporting your weight
3. Adjustable dumbbells for mobility work
- Dumbbells provide the most versatility, however forum members have used kettlebells, water jugs, stones, bricks and more.
4. Access to stall bars
- Any surface at the right height can stand in for stall bars. A sturdy playground ladder is a perfect substitute, however it is also possible to perform many drills on a bench, in a doorway with a dowel, using a vertical pole, or even a kitchen sink.
5. Rings
- Rings provide the most versatility and will be required later. For Foundation 1 work, it is possible to substitute with any kind of strap, rope or belt which can be looped over the bar.
6. A heavier weight, ideally an Olympic barbell
- Some drills allow for more resistance. A kettlebell, heavier dumbbell, or even a willing friend may be used for these drills.
7. Floor space
- Tiles or hardwood are not ideal for some drills; a yoga mat can help to make these more comfortable.
What are PE's and SE's?
Your journey towards mastery of the seven foundational movements will progress from general to specific. Pushups, for example, will begin to lay the preparation for Hollowback Press Handstand, which will then proceed through the dip work in PE5 and PE6. All of these movements will build upon your pressing strength in a progressively more taxing manner, until sufficient preparation is established to begin specific work. Training in this manner ensures that weak links and imbalances are addressed from the outset.
Foundation 1 includes 4 preparatory elements for Single Leg Squat, before you may progress to to specific element work. In future volumes, the other elements will also follow this pattern.
What are IM's?
Integrated Mobility elements provide a combination of active and passive flexibility, prehab, and range of motion training. A PE or SE cannot be considered mastered until its paired IM is mastered.; do not split up these pairs. For adult students, mobility is more often the limiting factor than strength-- it is common in the beginning to find the strength elements too easy and the mobility elements too difficult to move on. Don't succumb to the temptation to rush ahead; instead, take the time to fix the deficit. Your long-term progress will benefit from your short-term time investment.
These exercises look too easy: should I start with something harder?
The purpose of these exercises is to build the physical structure from the ground up. They begin simple and progress to more complex and taxing. 'Simple' does not mean 'easy' however; many strong athletes have been humbled by the time or repetition standards required to move on. If you are capable of demonstrating mastery on your first try, of course you may move forward.
Which schedule should I choose?
The Foundation exercises can be deceptively taxing. It is important to remember that doing as much as you can is not the same as doing as much as you need. Most people will thrive on the 4-day-a-week split. This is absolutely sufficient for most people to progress. Once adaptation is stimulated, adding more work will not increase that response, it will only cut into your ability to put up quality work in your next session. If you are restless, consider adding more mobility sessions rather than strength work.
Training with F1
How much rest time do I get?
No rest between strength and mobility. For example, in Week 1 for FL/PE1 (Bent Hollow Hold), you will complete ;
12s hold, 5r cat/cow, 12s hold, 5r cat/cow, 12s hold, 5r cat/cow
with no rest between these exercises. Once you have completed them, a short rest before beginning sPL work is permissible. It is in your interest to complete these with minimal rest to improve work capacity for later training, and the exercises have been structured to allow the working muscles to actively rest before being required to work again, eg) in sPL and HBP work on the same day.
Do I need to start at Week 1 on each element?
No. As explained in the F1 introduction, you should begin work on each element with a test for mastery at your current ability. Don't forget that your rest times within a progression consist only of the time required to complete the integrated mobility element.
If you are unable to correctly execute the element correctly, or unable to exceed the week 5 requirements, begin at Week 1.
If you are able to exceed the Week 5 requirements with correct form, begin at week 5.
If you are able to exceed the week 9 repetitions but unable to reach mastery, or you are able to complete the mastery standard with some slight deviations in form (tempo, grinding reps, severe shaking in static holds etc) begin from the Wk 9 schedule.
If you are able to complete the mastery standard, pat yourself on the back and test the next element up on the next session.
It is entirely normal and expected that your progressions will be on different weeks. However,it is vital to this program's long term success to keep the 4th, deload week in sync regardless of whether this falls as the 4th, 8th or 12th week for a particular element.
Why shouldn't I take more rest time?
Aside from building work capacity and requiring efficient completion of the repetitions, the intention is also to progress mobility to the point that integrated mobility work is perceived as rest time. It is preferable to stay on a lower rep scheme with no rest than to attempt later weeks with excessive rest between sets.
Can I add cardio or skill work?
You can and should add 2-3 cardio sessions a week for active recovery. Forum members typically engage in running, swimming, martial arts, and other activies. Foundation is intended to accommodate skill training alongside; whether this is technical gymnastics, rock climbing or Kyokushin karate is entirely up to you.
Can I add more strength work?
The structure of the program lends itself to spending time on your weaknesses and moving fast through areas in which you are strong. It is best to swallow your ego and take the time required to fix those weak links, and working your way back up to more difficult strength work. If you are genuinely capable, it is only a short period of time.
Trainees engaging in weightlifting are generally advised to complete their Foundation work first, before adding abbreviated work on the weights. The combination of Foundation for upper body and Olympic or powerlifting on a 5-3-1 scheme for lower body is a popular one amongst forum members.
What if I can't reach the week's target?
Sometimes you will be unable to reach the rep or time target. This is inevitable; progress is rarely linear. Continue to work towards the week's target until it is achieved and make adjustments as necessary. Do not allow this short-term change to intefere with the scheduling of your deload weeks.
When can I consider an element mastered?
An element is mastered when you can complete the required mastery repetition/time standard with no extra time between the strength and mobility sets. Aim for the standard displayed in the element video and course notes. A distinct break in tempo, abbreviated range of motion or use of momentum will invalidate your attempt.
How do I warm up?
In addition to the guidelines in Foundation 1, a general warm-up scheme might include some running and mobility drills before specific element warm-up. Stretching before training will not decrease your power output; use this time to limber up and experiment with movement patterns such as bear and crab walks. If you are training PE1 elements, this should be sufficient.
There is no one-size-fits-all warmup structure. Different people will need to train different things according to their own strengths and weaknesses, which will change over time.
What was that about stretching?
Use your warm-up time to free your limbs and joints through their current range-of-motion; wait until after your workout, when you are more supple, to reach for greater ROM such as stretching for splits and bridges.
Beyond F1
-Form checks
The forum members are always willing to be helpful. If you are in doubt about your performance, post a new topic to have your form assessed by your peers. Remember that these are entirely on a voluntary basis and that the members are doing you a favour. Often a Coach, Community Manager or moderator will comment on your video, especially if you are given incorrect advice. Participating in critiquing other members' form checks is an effective way to increase your awareness and understanding of your own performance.
Please note that videos for form checks must not be publicly listed or searchable.
-Formal testing
Peer evaluation is very useful; however final say lies with the Coach and Community Managers. To have your progress formally evaluated, you may pay a fee and conduct a video test with a qualified staff member.
What can I train in tandem with this?
Handstand One is the co-requisite for F1; these two volumes are intended to be trained in tandem. H1 contains integrated scheduling options to train it together with the Foundation series.
What do I need for the other courses?
In addition to the equipment listed at the top of this post, for Foundation 2 you will require;
1. Access to parallel bars or a dip station with extended arms
2. A bungee or other strap
3. Rings (now required)
4. A solid base to anchor the body (on the floor or a bench/box; ring straps may be used)
For Handstand One you will require;
1. A barbell and small weight plates
- A dowel or broomstick can be used. 10kg worth of weights will be enough for most people for some time.
2. Paralletes or parallel bars
- Pushup bars, dumbbell handles or even a pair of kettlebells may substitute.
3. A wall and floor space
- A softer floor will be required for comfort on the wrist exercises; this can be accomplished with a yoga mat or a folded towel on a harder floor.