Welcome to Foundation 1!
This document is intended to address some common questions regarding the current edition of the Foundation 1 course material.
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.
General Guidelines
Do your best to imitate the course video while paying special attention to the course notes. As you progress to more complex exercises, you will learn the shapes and structures required to successfully complete the more difficult elements by incorporating the lessons of the simpler ones.
In most cases, the course videos represent the gold standard for the exercise. However, as long as you are achieving the required range-of-motion and rep count, a certain amount of individual variation is acceptable. For example, depending on leg proportion, a trainee's ROM for SLS/PE4>iM: Natural Leg Extension may vary from body at 45 degrees to very near the floor.
Do I need to emulate the tempo in every exercise?
Yes and no. As long as you are displaying control, exercising full range-of-motion and not relying on momentum at any point, you may complete reps at a comfortable pace for you. For elements requiring 5x5 for mastery, a pause at the top of each rep may be used to kill your momentum and ensure complete control.
How do the repetition counts work?
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For single-limbed elements, e.g. RC/PE1>iM, complete the repetition or time count on each side.
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For elements which alternate directions, e.g. RC/PE4>iM, count each side as a rep. (unless explicitly indicated, as in sPL/PE2>iM). That is, left + right = two reps.
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For other elements, complete a single set as instructed.
Do not cycle repetitions for the IM's. For example, you will complete one 10-second set of sPL/PE5>iM: Prone 1/2 Straddle Planche Hold after each set of PE5: planche leans, regardless of the duration of those leans.
I'm stuck on a certain week, what do I do?
First of all, make sure you have actually failed to do the required sets/reps and not just assumed you would fail because you barely squeaked by the previous week. If you do attempt the week and fail, the simplest solution is simply to repeat it once.
If you still can't pass that week, take note of when your deload week should happen and repeat the week until passing it or reaching the deload week. Do the deload and then try the week again after. If you pass, continue to the next week. If you still fail, start the block/microcycle over again regardless of which week you stuck on.
You may also make smaller jumps in the load. For example if you can do 5x36s but not 4x48s you could divide the difference in half ((48-36)/2)+36) which then is 4 sets of 42 seconds. This can be done either after the first repeated week or when starting a block over. You must, however, keep your deload on the 4th week regardless of modifications.
If you still fail after a repeated block, video yourself and post a link to it in the form of an unlisted YouTube video. It is possible at this point that either your technique is incorrect or that you are mentally giving up before reaching your physical capability.
Please note that this is simply one of several possible solutions. You will find over time what works best for you.
Specific Element Notes and Errata
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FL/PE5: Hollow Body Hold and FL/PE6: Hollow Body Rock
Hands by the side are permissible in the short term, but for formal testing or certification the standard required is for hands overhead as in the course video.
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Locked arms and legs are required for this element
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The notoriety of this element amongst newcomers to Gymnastic Strength Training™, even (or especially) amongst the very strong with weights, is quite well-known on the forum. Read about others' experiences here;
https://www.gymnasticbodies.com/forum/topic/10481-slpe1-arch-body-hold-abh/?hl=abh
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The flexibility and balance required for this element is a stumbling block for many people. Patience and dedicated straddle stretching will remedy this in time.
https://www.gymnasticbodies.com/forum/topic/10281-mnpe2-straddle-up-question/
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MN/PE4: 1/2 Tuck Hanging Leg Lift
Stall bars make all hanging leg lift variations significantly more difficult, and they or a reasonable substitute are necessary for these elements.
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SLS/PE2>iM: Twisting Squat and SLS/PE3>iM: Inside Squat
These elements can be very demanding for adult trainees. There is nothing wrong with exercising the joints of a healthy human body through their full range of motion; however knees can be vulnerable and require particular patience. It is highly recommended that you begin with an abbreviated range of motion and extend this very gradually.
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As the course notes indicate, it is preferred that the glutes remain off the ground. It is permissible for them to lightly brush the ground, but the body's weight must be borne by the arms.
Webinar
The Foundation One Webinar can be found here. It addresses many questions not covered here included dealing with stalled progress.