Table of Contents Introduction Simplicity................................................................................9 No Brain No Gain.................................................................10 Why These Exercises in This Order......................................11 Terminology..........................................................................12 Preparatory and Specific Elements........................................13 Exercise Notation..................................................................14 Integrated Mobility................................................................15 Continuing Education............................................................16 Strength Chart........................................................................17 Details Getting Started.......................................................................19 No Giant Sets.........................................................................20 Warming Up..........................................................................21 Individual Recovery Varies...................................................22 Weekly Workout Schedules...................................................23 Mastery Templates About Mastery.......................................................................24 60 Second Template..............................................................26 30 Second Template..............................................................27 10 Second Template..............................................................28 60 Repetition Template..........................................................29 15 Repetition Template..........................................................30 10 Repetition Template..........................................................31 5 Repetition Template............................................................32 12 Week Cycle Examples Introduction............................................................................33 3 Days per Week Training.....................................................34 4 Days per Week Training.....................................................37 5 Days per Week Training.....................................................40 Table of Contents (cont.) Front Lever Progression 1.........................................................................46 Progression 2.........................................................................48 Progression 3.........................................................................50 Progression 4.........................................................................52 Progression 5.........................................................................54 Progression 6.........................................................................56 Straddle Planche Progression 1.........................................................................60 Progression 2.........................................................................62 Progression 3.........................................................................64 Progression 4.........................................................................66 Progression 5.........................................................................68 Progression 6.........................................................................70 Side Lever Progression 1.........................................................................74 Progression 2.........................................................................76 Progression 3.........................................................................78 Progression 4.........................................................................80 Progression 5.........................................................................82 Progression 6.........................................................................84 Manna Progression 1.........................................................................88 Progression 2.........................................................................90 Progression 3.........................................................................92 Progression 4.........................................................................94 Progression 5.........................................................................96 Progression 6.........................................................................98 Table of Contents (cont.) Single Leg Squat Progression 1........................................................................102 Progression 2........................................................................104 Progression 3........................................................................106 Progression 4........................................................................108 Progression 5........................................................................110 Hollow Back Press Progression 1........................................................................114 Progression 2........................................................................116 Progression 3........................................................................118 Progression 4........................................................................120 Progression 5........................................................................122 Progression 6........................................................................124 Rope Climb Progression 1........................................................................128 Progression 2........................................................................130 Progression 3........................................................................132 Progression 4........................................................................134 Progression 5........................................................................136 Progression 6........................................................................138 Foundation One by Christopher Sommer Gymnasticbodies.com Published by Olympic Bodies, LLC 42420 N Stonemark DriveAnthem, Arizona 85206 Copyright © 2013 by Christopher Sommer All rights reserved including the right of reproduction in whole or in part in any form. Brief quotations without permission are acceptable if they are embodied within critical articles and reviews. Please contact the publisher if use of extensive material is required. Library of Congress Control Number: ISBN – 978-0-9821253-1-1 First Edition – February 2013 DISCLAIMER The author and publisher of this material are not responsible in any manner whatsoever for any injury that may occur through following the instructions contained in this material. The activities, physical and otherwise, described herein for informational purposes only, may be too strenuous or dangerous for some people and the reader(s) should consult a physician before engaging in them. Simplicity. Clarity. Ease of use. The primary purpose of the GB Foundation Level 1-4 Courses is to simplify, clarify and quantify the complexities of fundamental gymnastics strength training (GST) while simultaneously providing a clear blueprint for mastering the seven basic exercises of fundamental GST: Front Lever (FL) Straddle Planche (sPL) Side Lever (SL) Manna (MN) Single Leg Squat (SLS) Hollowback Press (HBP) Rope Climb (RC) Literally all that is needed to achieve success with Foundation One is for you to work your way step by step through the course. To aid you in this journey a set of highly specific tools has been provided to you in an easy to use format that has never before been available anywhere in the fitness world. No Brain No Gain Gymnastics Strength Training (GST) is very potent and the proper progressions should always be approached with patience and care as they strengthen and stretch the body in ways that in all likelihood you have never been exposed to before. The biggest mistake you can make is to not understand and respect the fact that just because you are starting off strong at other athletic endeavors doesn't mean that you don't need to start at the beginning in GST. The very beginning. In the vast majority of cases, attempting to skip steps, or ignoring the assigned integrated mobility, will eventually lead to unnecessary injuries. Nothing kills progress faster than having your training continually derailed due to impatience and the subsequent injuries that go along with it. Used wisely, time is the most potent of training supplements. So do yourself a favor, check your ego at the door and follow the progressions as written. In the short term it might be a little frustrating and humbling, but in the long term it will get you right where you want to go.