Starting movement

GB coaches,

I've read the "how to train movement" and a couple of the threads on starting but I'm still a little confused.

So am I doing 5 minutes of the quadruple and working up to 30 mins of that? Then 5 mins of each other movement and working up to 30 mins of each of those as well? 

Also, I'm not able to do a cartwheel. Do I just not do that now until I can later? 

Thank you!

David

Begin with the first section 1. and yes spend at least 5 minutes on each movement up to 15-20. then you can procede to the rolls and use the previous section one as warm up.

Personally I think that without a decent handstand it is very hard to perform a cathhweel 

Hi David,

This excerpt highlights how to properly structure your Movement training.  The link for the entire conversation follows at the end.

"... I would recommend progressing training thru the following focused training blocks:

Diagnositic - section 1

Training block - section 2, 3 and perhaps 4 if you have sufficient arm strength.  

If you have not perfected forward and backward rolls how can advanced variations of these (e.g. handstand forward roll and back extensions) be trained?  More advanced sections may be experimented with at the end of the day's scheduled work; but they should not constitute a significant portion of the workout.

Training block - section 5 and section 6

Training block - section 7 and later include section 8 when advanced enough

Training block - section 9

It is important to understand that this is movement training which is a combination of both conditioning and skill development.  As such for developing technical excellence it is far more beneficial to slow down.

Rushing thru the program, attempting to do all the sections at the same time will substantially slow progress.  On the other hand, approaching the movment courses with the same eye to detail used in the other GB courses and not moving on until a section or pair of sections has been mastered will greatly accelerate future progress.

High quality of movement and the ensuing physical mastery earned in one section will transfer when beginning the next section.   Half assed however is forever ..."

Yours in Fitness,

Coach Sommer

Coaches, 

Thank you! That makes sense!

David

Hello, 

Not sure if this was already brought up with the new interface. 

Can someone please confirm if the new notations are based on Coach's explanation above are as follows:

Warm up - diagnostic/section 1

beginner - sections 2,3,4

intermediate - sections 5, 6

advanced - sections 7, 8, 9

Or do i just go through everything in the workout similar to the changes in F1?

Hi Stephanie,

It is still recommended to train the sections in blocks, the way Coach Sommer has listed above. 

On 30 August 2016 at 4:22 PM, Alessandro Mainente said:

Begin with the first section 1. and yes spend at least 5 minutes on each movement up to 15-20. then you can procede to the rolls and use the previous section one as warm up.

Personally I think that without a decent handstand it is very hard to perform a cathhweel 

 

 

Hi Alessandro,

Do you mean spend at least 5 minutes on each movement as follows?

5 min in crab
5 min in Ape
5 min in stiff bear
5 min in frog
5 min in inch worm
5 min in lizard

So, a warm up of 30 min in total before proceeding to the rolls?

Let me know if you'd do it otherwise.

Thanks

Daniel

I tend to use something similar!

On 9/2/2017 at 2:46 AM, Daniel Stassen said:

Hi Alessandro,

Do you mean spend at least 5 minutes on each movement as follows?

5 min in crab
5 min in Ape
5 min in stiff bear
5 min in frog
5 min in inch worm
5 min in lizard

So, a warm up of 30 min in total before proceeding to the rolls?

Let me know if you'd do it otherwise.

Thanks

Daniel

 

Oh wow. I've only been using 1 minute of each! Looks like I've got a lot to work on!

So, to make sure i too have understood this: after quadruple warm up is finished do i spend five minutes on each of the rolls in beginner section. Forgive me for being slow :-)

2 hours ago, Jan Doennum said:

So, to make sure i too have understood this: after quadruple warm up is finished do i spend five minutes on each of the rolls in beginner section. Forgive me for being slow :-)

Work up to 5 minutes each of the QP movements. Then practice your rolls with as little or as much time as it takes.

On the movement course, why isn’t specified how much time to spend on each piece of the quadrupedal warmup? If we’re supposed to be doing 5 mins on each one, for a total of 30 mins (which is A LOT of warmup), why isn’t it mentioned on the course page? The vid shows a guy going across a room, which is a totally different level of work to a full five mins. 

Because 5 minutes is the ideal time and not an obligation. 

movement is a technical and conditioning program. if you fail to perform 1 minute of the first exercise with a perfect technique does not make sense continuing for 4 minutes more.

Thanks! In building up to 5 mins, do you recommend going ti form breaks down or setting a predetermined time limit and addding to it in intervals?

I appreciate your help!

jon

At the beginning aim for frequent work with low time under tension. this is useful for improving the motor schema. then when you are able to perform it perfectly you can work up to couple of minutes until form is broken and then move on with the time.