Foundation 1, twice a week or F7 for capoeirista

Hi! I have a programming question for Foundation 1. I haven't found a topic for this in the forum yet.

 

My background and why I'm doing F1: I'm a capoeira-practitioner reaching some high mileage (I'll be 36 this year), and started with F1 last year as a way to close some gaps and injure-proof myself as much as possible. I also feel basic gymnastic training benefits my capoeira.

 

I have trouble fitting in a 3x/week schedule. I commute 3h every day, train capoeira at least twice a week and do mobility work at home every morning before work. I also need to focus on capoeira-specifik work aside from this.

 

Whenever I try to squeeze in F1 for 3x/week, I over-commit. I can usually do it for a while, but at some point I regress. 

 

My question: is it possible to do F1 twice a week using the standard program, only spreading it out a bit longer? I realize this will hamper progression-rate, but right now I'm aiming for consistency rather than volume. I came across suggestions about F7, doing all the stuff  once a week, which I'm thinking about trying. 

 

Anyone in a similar position with some wisdom and insight to share?

 

Best regards to you all!

 

Sincerely

Tomas

 

 

 

 

Hi Thomas,

 

I´m also Capoeirista and also into Foundations for one year now. I usally work with a F3/F4/H1+2 split spread over the week. I started with F7 once a week, what also worked good for me. I splitted it into two sessions mainly due to time management.

 

Axé

I just posted a separate topic with a similar theme. Same story as you life gets in the way of training consistency. I am going to try opting for a different approach of doing short workouts often. Have a look in my post for more detail but gives you another option, while keeping frequency high and only adding minimal time to your current schedule.

Best of luck

If three times a week is too much, how about doing a workout every three days? I.e two days off in between each F workout. Even though the two days off in between workouts feels quite decadent, over the course of two weeks you only get 1 session less than with the original MWF template which doesn't seem like That big of a compromise.

After we go back to training after a Christmas break I will be doing the MWF split. I will also consider my workouts over 6 weeks instead of 4 weeks much like Wendler does in his 5/3/1. I do better on working everything twice but do not recover well enough on the MTThF split which is what I have been doing over the past 3 weeks.