Lifting weights or stand alone

Hi all,

I am doing the foundations 1 program. My main goal to be honest is to do a side lever and planche. I am wondering if the foundation 1 program is supposed to be a stand alone program or if I can lift weights2 times a week as well in addition to doing the f1 3 times a week.

Thanks for your help

Mike, you can add weight lifting so long as it does not interfere with your recovery and progress in Foundation.  But if your question is whether you must add weight lifting to supplement Foundation training, the answer is no.  The PEs, SEs, and iMs will develop the strength and mobility you need to do a side lever, straddle planche, and the five other basic movements.  That said, a lot of us supplement Foundation with the Stretch Series, focused mobility work, and/or cardio conditioning.

"Always start with less" Coach preaches.

Start doing F1 twice a week (as most of us are doing): this could be in the form of 2xF7 or a Fa/Fb split, whatever works better with your own schedule. If you feel like you can recover well you can add another foundation day or some lifting. Notice that recovery is not tested in one workout: with that I mean that you should do one macrocycle (12 weeks) and see how you are recovering.

Also notice that you may be able to do some lifting at first but not in the future (i.e. when you get to F2 or F3) due to the increased intensity.

Hope this helps