>Foundation series (4 books + 2 Handstand + Rings)
magnet:?xt=urn:btih:39d3d785f7c6df583af2fa846646a74b3d256cac&dn=Coach Christopher Sommer Mastering Gymnastic Strength Training 2014&tr=udp://tracker.coppersurfer.tk:6969/announce&tr=udp://tracker.leechers-paradise.org:6969/announce&tr=udp://tracker.mg64.net:6969/announce&tr=udp://tracker.opentrackr.org:1337/announce&tr=udp://tracker.sktorrent.net:6969/announce
Left side is the exercise, right side is the mobility for that exercise, you do mobility after each set
FSAS - Fundamental Straight Arm Strength FBAS - Fundamental Bent Arm Strength FLS - Fundamental Leg Strength
the numbers like 5x60s means mastery for the movement, in this case you look at 60s/60rep template and follow that progression, once you hit mastery (can do 5x60s) you move to the next level
for negative movements, 5x5x10s means you descend for 10s each rep
>SL SL progression seems to be different from PDF's
Holla guys, whos hyped for tomorrows training session?
Landon Gonzalez
Mine is today, but I think I will have to skip it, doesn't look like I'll make it home until late in the evening...
Aaron Turner
Can anyone recommend a substitute for Wrist Push ups in Foundation?
Connor White
Only other option
Easton James
Fingertip pushups Rope or thick towel chinups and pullups
Jaxson Stewart
what are the magnets for? what site?
Landon Stewart
please explain why?
Ryder Morgan
magnets are for stretching torrents
explain what? wrist push ups are for wrist strength, otherwise known as forearm muscle training, user is giving advice for wrong muscles
Kayden Wilson
I have shit scapular depression/retraction Have been doing a ton of rows and facepulls to combat this, what else can I add
Luis Evans
Do scapula pull ups and hold the posotion on top either with 1 or 2 arms Also just do push ups with your scapula. Like retract, hold, protract, hold and repeat.
Luis Rogers
Isn't that called Scapular Shrugs? It really increased my Scapula ROM
Cameron Myers
elbow side plank twist clasped static clasped rep chicken wing static chicken wing rep prone retraction one prone retraction two prone retraction three prone retraction four prone external rotation three prone external rotation four
Levi Ramirez
shit planche form, but still impressed
Brody Baker
will try, ty bros
Leo Gutierrez
How do you guys train legs and glutes? Can I do pistol squats with weights in a rucksack or lean up against a wall in a squatting position and put weight plates on my legs what about running does it build leg muscle? Also do L sits build legs?
Jonathan Evans
If you want scientific answer, force equals mass times acceleration, if you can't increase mass, increase acceleration, aka do high speed sprints. L-sits are for abs mostly, sure you hold your legs straight but that's pretty much it
Michael Ramirez
ugh, forgot to say, I train my legs when I do rows, but I'm T-Rex so I don't really want to get bigger legs
Matthew Bell
I do pistols, but I intend to squat in a rack with barbells once I notice my legs being disproportionate.
Nathaniel Adams
I'll make it work.. I've got the technology. Thanks
Ian Turner
faster...stronger...better
Cameron Garcia
Those flared elbows...
Nathaniel Long
yea arnold isn't known for his BW achievements
Aiden Wright
What are you going to work out today, my dearest friends?
Evan Morris
A quick question about foundation.
If I've understood correctly there's no off time while doing a specific PE right? You do 1 set then immediately switch to 1 set of the PE>im and back to the next set.
Aaron Perez
correct, but, we are all human and not gymnasts, so when I am on the third month I could rest for up to 5mins between sets
had deload week, so back to regularly scheduled program >4x12 PP Push Ups, no additional weight Xiaopeng Backward for mobility 4x5 each hand >4x48s Straddle Hollow Body Hold, table rock for mobility 4x5 this one kills me the most ^ >4x12 22kg DB curls >4x12 finger extensions with band
Juan Young
Maybe I'm wrong. Is this a progression chart? Can I build up to one and then the other? or is this something else?
Jackson Perez
I don't think there will be huge consequences if you took a minute or two rest.
Most of the times I do them with no rest. The only Exercises on which I remember I cheated were Arch body hold and push ups.
Joshua Wood
What do you do with your pelvis at the bottom of a push up? Are you still in a PPT?
Colton Cook
Same as the top. Just don't hyperextend your back.
Thomas Williams
we made it boys
Dylan Sanders
It's a progression chart for each movement, like Straddle Planche has 17 movements you have to master to do SPL itself
Owen Wilson
Hey everyone. If I can do incline push ups. Would it be a good idea to start there? It's been a long time since I've worked out. And my numbers aren't so high. But they are better than just regular push ups aren't they?
Cooper Martinez
Yeah id start there. I always start with a progression i can do for 5 reps and just go from there.
Samuel Edwards
inclined is when your wrists are higher than your ankles, relative to the ground horizontally and they are easier than regular push ups, if you can't do 3 consecutive triceps push ups, start with inclined, as Foundation suggests.
Jackson Rivera
Im pretty sure he means incline as in elevated feet
Brayden Mitchell
My foundation 1 pdf doesn't have videos. Are they on youtube or is there somewhere I can get them from?
Oh shit. We have bodyweight general? I saw the op image so often but ignored it all the time.,, Started doing fitness again, body weight exercises are beast. It's so cold here, unable to exercise atm :^(
Samuel Rivera
That's what I meant. Sorry. Feet higher than my hands. I used the wrong term I'm guessing?
Xavier Perez
well, yea, but when it's cold it's easier to exercise, as it warms you up, had to clean the house and all the dust flared my allergies. gg shitty health
Henry Morales
My room is 14 degrees celsius, 57 degrees Fahrenheit I spend most day laying in bed typing because the floor is so cold...
Ryder Nelson
I went training even with -5°C. It gets easy once you start warming up. Only thing you need to be careful of are frostbite on your hands for touching the bar.
Isaac Jones
fuck man, that's not healthy
Carter Rivera
Are you trying to become Saitama?
Nathan Ramirez
this looks disgusting, but I guess if I had to choose, I'd pick the nigger. White women weren't meant to have an Adonis belt
Gabriel Martinez
well, to be fair, she is the cutest of the 3, don't forget that most female gymnasts have manface :S
OH SH busted
Daniel Adams
When i wrestled our training room was in this huge woodshop and when it got cold outside we'd pretty much be freezing. After our warm ups and some wrestling it would start to feel really hot though.
Ryan Cox
What is the bodyweight equivalent of a deadlift? How do you effectively train lower back with bodyweight? Did anyone of you try to the 4 major lifts(BW training)? If yes, how much did you lift?
Zachary Adams
I would replace deadlift with glute and ham raise and supermans Also i have a 225 binch, 225x3 front squot and 135x5 OHP
Aiden Edwards
all the shit in SL progression for your back
Charles Hill
You lift weights side by side or were you just curious to test your strength with weights?
Jackson Gonzalez
Do you mean single legged deadlift? I believe the progression still requires weight(this is low weight, but its still weighted)
Nicholas Harris
no I do not, I think you are mixing SLS with SL
Isaiah Barnes
Just went to ymca to mess around and test my strength
Zachary Gray
One more thing. Where do you put your hands? Like in pic related. If I do it like the guy on the left it's easy af. If I do it like the guy on the right every rep is a test of willpower.
Honestly in my opinion Foundation is closer to the guy on the left.
Jackson Bennett
Left looks more like a tricep push up I usually do mine like right
Austin Smith
If left is a tricep push up, what would you call right?
Adam Young
I stopped using a heater around january 10th and my room gets to around 5 to 8 degrees and i sleep like a baby and never get a blocked nose after quitting smoking at new year my chest has cleared up 100%.
Isaac Young
Chest push up
Joshua King
I'm going to start the 2-days integrated hand-stand foundation routine. It has 2 days of handstand and 2 days of the 7 fundamental movements. I've seen that the day with F7 is considerably more difficult than the day with HS. Is it ok to move a couple of PEs from the F7 day to the HS day?
Noah Sanchez
This seems like a nightmare... having to do all the movements in one day. Have you actually tried it? It will probably take you 2h. But yeah, you can take some exercises and group them with HS.
Colton Gray
Yeah it seems a bit overwhelming.
In fact I was already preparing a switch, shuffling things a bit. Cause in terms of volume and difficulty it seems like the HS day is something like 30% of the F7 day.
Ethan Morales
Can I get backflip critique
It feels like i'm barely rotating enough, while putting alot effort into them. Can't do more than 4 in a row without getting winded.