getting back into shape...with foundation or not?

Hello dear community!

I have been a gymnast myself for a little more than 7 years. I started at age 8 and quit when I was 16. I did an exchange year and then everything was really busy with school, and boys...   
At the time I quit, I was a Level 8 aiming for 9. I didn't do double back on floor yet, but I did RO BH FULL, and bars was my best event (I did free hip handstand, overshoot, toe shoot, front+back giants and was training to get my straddled jaeger - ouch)

I am 19 now and started getting back into "shape" again. I would like to get all my skills back in a year or so!

I am not studying in the USA, I am in Norway. They have really good gyms here but there is not really a team I can train with. But there is a really big open gym next to uni which you can go to 4 hours each afternoon. There is a warm-up togeteher of about an hours and then the people split up and everyone is working on their own skills, but there are about 10 coaches who help you. The warm-up is more plysometric stuff and passive and active flexibility, not so much strength. 

That's why I decided to start working out on my own every second day after practice. 
I need to say, I am not aiming to ever get to Level10, I don't want to compete or anything, I just want to be as strong as a L8/9 gymnast needs to be in order to perform skills properly and prevent injuries.

So is Foundation a good option? Which one should I go for 1,2,3,4? As it trains towards 7 skills mainly performed in MAG, I don't know if I should go for it or not.
 

I tried to remember how many pull-ups or leg lifts or Hollow Rocks I did as a competing gymnast - but I have no idea. I know that we did a lot of drills for the actual skills ín our conditioning, such as chin levers etc. But I don't know anything else anymore!

So if there is a gymnastics coach or someone who know about gymnastics, please please give me a schedule of strength exercises with the sets and reps I should aim for for being a goof L8/9 gymnast!!


I need whole body workout: Arms, Legs, Stomach and Back!

I would really appreciate it.

Thank you!

Start with Foundation 1. You will get back into shape with the foundation course and you will strengthen any minor neuromuscular weaknesses you didn't know about.

I am a 52 year old Crossfit Coach in reasonably good shape. Im experiencing some joint pains from lifting , pull ups ect.

I have no real gymnastics expereince. I heard Coach Sommers interview on Rob Wolff about how this program could help build joint strength and integrity sure makes sense to me.
would you recommend I start with the Foundation 1 ? or get the starter pack ?

 

thanks!

Get the starter pack. The mobility work in H1 is unbelievable, don't miss out.