To train or not to train ?

Hi there, i'm new and the forum and i'm looking to buy some of the gymnastic bodies program, problem is, i got some questions first.

First of all, i already have some strength considering i train with bodyweight only but i lack of mobility due to accidents in extrem sports and stuff, so question is, if i go back (meaning since i will not master the mobility i will have to do previous steps of strength exercices i already master), will i loose strength and so muscles?

Is it ok to keep working on strength aside from the program? (like pullups, one arm pushup progression, stuff like that).
 

Second question is, how long does it take to clear a program, don't get me wrong i know that this is hard and that the body needs to adapt, but really, how long does it take (starting with foundation).

Mastering foundation one is mastering every step maximum step there is on this course right?

So let's say i'm better in something i will work on it with foundation 2 while i try to finish mastering the rest on foundation one?

And last question, what are the requirements in terms of equipement?

I didn't see handstand pushup on the list of exercices, will it come in a future course?

Thanks for reading and perhaps answering me, have a good day everyone.

You can keep up skills you already have in warm up or after the session. You will get stronger in those skills just working on the basics. If you're worried about size, just eat enough. F1 is pretty high volume. It's been said 2-4 years to get through 1-4. Yes, if you are ahead in one element you could be in a different course (for instance I'm on F4 for single leg squat, but F1 and 2 for others. I'd say the only absolute requirements at first is rings. For rope climb stuff. You can get really creative with the rest. Handstand pushups are in the F series, just later

I think Jason covered things pretty well, but just to go over a few things in more detail:

1. Depending on your current levels of strength and mass, you may loose some initially when you start F1. Especially if your mobility is severely deficient. Doing some 'maintenance' sets of skills that you want to keep doing can help, though - this would be very light work, just a few sets a week at well below maximum volume. You should *not* continue doing strength work outside of the program. Doing two kinds of strength work at the same time will just stall your progress.

2. This is quite difficult to say, as it varies heavily from person to person. F1 might take as little as a few months or as long as 2-3 years. 

3. Yes - if you complete one element in Foundation 1, then you should continue on to Foundation 2 for that element. 

4. Bare minimum requirement is, as Jason said, rings and some ingenuity. My recommendation would be to buy the program, look at the elements, and see whether you think you'll be able to do them with what you have available. If not, you can always return the program. 

I will not be able to keep working on the one arme pullup/pushup then?  

Except for the muscle up i didn't see any pullup progression, and it's on the ring course meaning it will take me forever before i be able to go for it.

I will have to think about it, loosing one year of hard work is though.

So it is possible to go faster? i though that for each step including the preprogression you had to take 12weeks?

Hmm.. I'm not sure if you have understood that there are 4 foundation courses, Foundation One, Foundation Two, Foundation Three and Foundation Four. The goals are Hollow back press (you will learn all kinds of pushing), Rope climb (pull up progressions), Single Leg squat, Front lever, Side lever, Manna and Straddle Press.

Hollow Man said:

Hmm.. I'm not sure if you have understood that there are 4 foundation courses, Foundation One, Foundation Two, Foundation Three and Foundation Four. The goals are Hollow back press (you will learn all kinds of pushing), Rope climb (pull up progressions), Single Leg squat, Front lever, Side lever, Manna and Straddle Press.

Straddle planche, actually.

zipeldiablo said:

So it is possible to go faster? i though that for each step including the preprogression you had to take 12weeks?

You need to test mastery for each element, and if you fail there are 3 4 week cycles to choose from. You may need to spend 4 weeks on an element. You may need to spend a year. It varies.

Pullups are in the rope climb progression.

One arm pushups aren't considered a valuable use of training around these parts.

Bipocni said:

Straddle planche, actually.

Yes, yes. Of course. I wrote it wrong, thought of handstands while trying to write planche.

Hollow Man said:

Hmm.. I'm not sure if you have understood that there are 4 foundation courses, Foundation One, Foundation Two, Foundation Three and Foundation Four.

I understood yup, every course working the same element but in a harder way, that's why i worry about the mobility and the length of the total foundation course, i already do pistol squats, a decent amount of pullups and other stuff and i worry about maybe not being able to do it again before 2 years but considering my mobility is close to a brumstick it will not be a loose anyway

Jason Dupree said:

Handstand pushups are in the F series, just later

By later you mean in like f3 or f4 or it will be in another foundation course yet to be release?

Thanks for the answers guys

zipeldiablo said:

I understood yup, every course working the same element but in a harder way, that's why i worry about the mobility and the length of the total foundation course, i already do pistol squats, a decent amount of pullups and other stuff and i worry about maybe not being able to do it again before 2 years but considering my mobility is close to a brumstick it will not be a loose anyway

 

 

By later you mean in like f3 or f4 or it will be in another foundation course yet to be release?

 

Thanks for the answers guys

I could already do pistol squats and a fair number of pullups before I started F1.  It doesn't matter.  The brilliance of this program is its ability to find the weakest link in your chain. 

Things I found:

- My forearms are weaker than I'd like to admit.

- My hip and lower back flexibility are terrible.

- That imbalance where the left side of my back is weaker than my right is much worse than I thought.

- My shoulders aren't as mobile as I thought they were.

- My core strength/endurance isn't as good as I thought.

- etc...

You will very quickly find weaknesses and imbalances that you didn't know you had.  Fixing these through appropriate mobility and strength training will make you stronger than simply continuing on the path you were going on.

You can continue training pullups and other bodyweight stuff.  There are both olympic lifters and powerlifters like myself who do this program.  At some point you will have to prioritize your Gymnastic Strength Training™ or your other activities, or be very good with your programming.