general questions

Hey there,

im really sure the question was asked sometimes before but i cant find anything about it now. its a general question. what kind of other training stuff can i add to the foundation 2. normally i do stretching for the whole body and 1 day per week i do some sprints and jumps. what would you say is contraproductive and what could be done offside the foundation. another question ive got is about hypertrophy. my primer goal is getting stronger more flexible etc sure. but i am also interessted in putting on some muscle, to be honest would you recommend the foundation series also for this goal or is better to focus more on just a calisthenics style training. i am really sure both question were asked before but i would love you to answer this shit again for me and not raging  (im not a stupid newbie  )

greeeeeeeeeeeets

Do you own F1? I ask because this question has come up the F1 forum before. Whilst some people do extra curricula activities (I rock climb for example) most people have dropped other forms of strength training from their schedule (squats and other free weights) and found that they've got best results from Foundation and Handstand series. However, like yourself people have added extra cardio and stretching - the general guideline so far has been so long as it doesn't interfere with recovery or your foundation workout anything extra is fine.

On a similar note people have found success with different volume of training - some are doing F(7) 3 times a week, others Fa/b 4 times a week. Again this depends on recovery and other activities.

Welcome to Gymnasticbodies. 

Thanks!

Yes i got Foundation One and also Handstand One now. I read almost every book about bodyweighttraining now, and the foundation series are very special because the progress is so slowly. I believe in Coach Sommer and I know that he build up many gymnasts, but im asking myself if i cant get faster progress, like it is described in other books and programms. Look it is hard for me to stay at foundation series while programms like bodyweightevolution from the owner of FitnessFAQs promise faster progress and i feel like this programm is better for putting on some muslce because there are more exercises and higher volume. So what is better with the foundation series, the only special thing is the slow progress in my eyes, but i dont know.... And also the mobility work in the foundation series is not really much, cant i get much more flexible if i stretch my whole body sometimes in the week? What about Foam Roalling and Explosive Work like sprints and jumps?

puertogalera1994 said:

Thanks!

Yes i got Foundation One and also Handstand One now. I read almost every book about bodyweighttraining now, and the foundation series are very special because the progress is so slowly. I believe in Coach Sommer and I know that he build up many gymnasts, but im asking myself if i cant get faster progress, like it is described in other books and programms. Look it is hard for me to stay at foundation series while programms like bodyweightevolution from the owner of FitnessFAQs promise faster progress and i feel like this programm is better for putting on some muslce because there are more exercises and higher volume. So what is better with the foundation series, the only special thing is the slow progress in my eyes, but i dont know.... And also the mobility work in the foundation series is not really much, cant i get much more flexible if i stretch my whole body sometimes in the week? What about Foam Roalling and Explosive Work like sprints and jumps?

You don't have to do every week, if you can demonstrate mastery for both the PE/IM then you can move on. If you nearly passed you can start at week 9 or week 5. 

A lot of gymnastic elements put stress on tendons which take much longer (I've heard 3x longer) than muscle to adapt. The Foundation series is structured in a way that later PE's build on the previous ones, the benefit of this is that your body is conditioned for each new movement, preventing injury and allowing consistent progress.

It might seem slow but remember you're building a foundation for later strength training. It's up to you which training protocol you wish to follow but Coaches own athletes are proof of what can be achieved by following the Foundation series. 

yes you are right, looks i should shout up now and work on it