Question about Foundations

I don´t know if this question was answered yet, and if so, I apologize haha. 

I´ve experienced some discomfort in my shoulder, teres major and now it is expanding in some kind of soreness throughout my all back. I don´t know what it may be, maybe overload? Okay, I am starting to get quite hypocondriac... On the other hand, I´ve reached a quite high level in my planche and front lever and I would not like to loose it... So, my question is: Is it compatible to start from the beginning with foundations but still be able to continue with my planche and FL work? Or would I need to start again from the beginning? I must say that I have a pretty decent form and was trying to stay quite mobile until now through the Stretch Series. I mean, starting with Foundation would suppose a complete new start for me? Or could I train with Foundations next to my usual workout?

Thanks in advance!

Oscar

Hey Oscar,

Great question! If you are feeling pain in your shoulder, this can sometimes mean that you are working at an intensity that your shoulder stabilizers are not conditioned for.

As you most-likely already know, the best way to improve the condition of your upper back is to get to work on mastering the Foundation Courses.

To ensure proper conditioning of your muscle and connective tissue you must prioritize your Foundation training first. If you still have energy after your Foundation workout, you are more than welcome to play with more advanced planche and front lever work. But it should by no means be a separate workout. 5-10 min of play after your workout should be sufficient.

While you may be able to perform these movements well, the chances are that your connective tissue is not properly trained to sustain the work load you are exposing your body to. Fixing this will, in the long run, help you progress much faster without injury.

Thanks Mikey!! 

I have another question. I´ve read that a Foundation training lasts about 30-45 mins and with the stretch series it would be about 45 mins more, so 1,5h... Could I have longer Foundations trainings in order to advance faster? Would I advance faster taking into consideration that I already have some level? I mean, I´m already quite strong and would like to go through Foundations quite fast in order to go advance to Rings Work the fastest and safest possible.  

Thanks again for your reply! I appreciate it

26 minutes ago, Mikey Cunanan said:

Hey Oscar,

Great question! If you are feeling pain in your shoulder, this can sometimes mean that you are working at an intensity that your shoulder stabilizers are not conditioned for.

As you most-likely already know, the best way to improve the condition of your upper back is to get to work on mastering the Foundation Courses.

To ensure proper conditioning of your muscle and connective tissue you must prioritize your Foundation training first. If you still have energy after your Foundation workout, you are more than welcome to play with more advanced planche and front lever work. But it should by no means be a separate workout. 5-10 min of play after your workout should be sufficient.

While you may be able to perform these movements well, the chances are that your connective tissue is not properly trained to sustain the work load you are exposing your body to. Fixing this will, in the long run, help you progress much faster without injury.

 

 

54 minutes ago, Oscar Riaño said:

I have another question. I´ve read that a Foundation training lasts about 30-45 mins and with the stretch series it would be about 45 mins more, so 1,5h... Could I have longer Foundations trainings in order to advance faster? Would I advance faster taking into consideration that I already have some level? I mean, I´m already quite strong and would like to go through Foundations quite fast in order to go advance to Rings Work the fastest and safest possible.  

Thanks again for your reply! I appreciate it

 

For Foundation One, you'll be required to spend a minimum of 4 workouts on each progression to ensure your mobility and form are at a mastery standard before advancing. Since the course is based on your performance and abilities, the time for each student to work through it will vary. A student with reasonable athleticism coming in might take a year to complete the entire series where a student with mobility deficits and no basic strength would surely take much longer. We don’t pretend everyone will fit the same mold which is why we have a system rather than a set track that everyone follows.

I'd also like to add that Mikey is spot on. You are working too far beyond what your connective tissue is ready to handle and Foundations would be a great way to reset, balance your strength and mobility, and avoid these issues in the future.

You should visit a medical professional to get your shoulder diagnosed and follow their advice until the injury is healed. Do NOT train through an injury or any degree of joint pain, ever. 

7 minutes ago, Everett Carroll said:

For Foundation One, you'll be required to spend a minimum of 4 workouts on each progression to ensure your mobility and form are at a mastery standard before advancing. Since the course is based on your performance and abilities, the time for each student to work through it will vary. A student with reasonable athleticism coming in might take a year to complete the entire series where a student with mobility deficits and no basic strength would surely take much longer. We don’t pretend everyone will fit the same mold which is why we have a system rather than a set track that everyone follows.

Everett, by finishing the series, it means that i´ll master the Manna as well?  

Thanks for your reply Everett. I think that this topic may be very important, because many people are afraid to restart from the beginning and loose their current level. 

2 minutes ago, Oscar Riaño said:

Everett, by finishing the series, it means that i´ll master the Manna as well?  

Yes  But it is important to note that different elements are allowed to progress at different rates as you work through the Foundation Series. For example, if your Front Lever strength and associated mobility are awesome, then they will be allowed to progress faster than more troublesome progressions (Manna). It is very individualized. 

I can guarantee that your Front Lever and all of the other Foundation elements will only improve as you train the series. 

7 minutes ago, Everett Carroll said:

I can guarantee that your Front Lever and all of the other Foundation elements will only improve as you train the series. 

Regardless from the level in which I am currently? 

thanks again for taking time Everett!

The better your basics the better off your more advanced skills will be. Period. The absolute least Foundations will do is confirm your basics are solid, but I've never met anyone who didn't find something they had to work hard at to master when starting F1. Your weaknesses and strengths will be 100% clear almost immediately after starting.  

24 minutes ago, Everett Carroll said:

The better your basics the better off your more advanced skills will be. Period. The absolute least Foundations will do is confirm your basics are solid, but I've never met anyone who didn't find something they had to work hard at to master when starting F1. Your weaknesses and strengths will be 100% clear almost immediately after starting.  

Awesome, thank you

Not a problem! We're always happy to help, Oscar.