Foundation One Online Course
Say goodbye to yesterday's mediocrity and begin building tomorrow's strength today. Deceptively simple in appearance, Foundation makes you bulletproof from every angle.
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Product Description
**Please Note that all GB Courses have a 30-day, 100% Money-Back Guarantee**
The Most Cutting-Edge Courses on the Planet!
Begin building your dream body through the Foundation Courses. It's working for thousands of students around the world, now it's your turn.
The GB Foundation Courses focus exclusively on the development of the seven GST fundamentals AND the necessary mobility requirements that go hand in hand with them; Front Lever, Straddle Planche, Side Lever, Manna, Single Leg Squat, Hollow Back Press and Rope Climb. Altogether there are four courses in the Foundation series; all of which are extremely rich in instructional information.
Free Customized Workouts
Foundation One starts from the perspective of a Gymnastic Strength Training beginner. (Please note that previous weight training doesn't automatically transfer to GST.)
Months upon months of complete detailed programming is provided. If you can read, you can successfully follow and implement the GB Foundation courses.
Embedded Videos for Each and Every Exercise
Each of the seven GST Fundamentals are developed through following an exact progression; rep by rep, set by set, exercise by exercise.
Integrated Mobility exercises are provided for each and every step along the way throughout all of the Foundation Courses. Never again will a lack of mobility be responsible for poor gains in GST.
Embedded videos are provided for each exercise and mobility element in Foundation One. (82 in all!)
Free Access to a Private Support Forum
Hundreds of Action Photos
These embedded videos are further supported by over 240 instructional photos.
All of the videos and photos are of real GB students whose strength and physiques have been developed using the GB protocols being demonstrated.
No Drawings - No Fitness Models
No Unproven Theories
Be aware that this course is based on progressing through a series of clear, quantifiable levels of Mastery for each GST Fundamental; there are no shortcuts, no pie in the sky promises. If you are not willing to engage in disciplined, focused hard work, then Foundation One is not for you.
System Requirements:
-Any device with an internet or data connection.
-This is a web-based course.
Praise for Foundation One
"Hi all,
I have gone through 'phases' of seeking fitness. There were the vertical jump phases when I played basketball. That went with the Marine Corps and with the MC came crossfit. After getting out I decided this was my chance to 'get big' as I could dedicate to my training more. Did this for the last 2 years, but all the while seeing gymnasts, dancers, capoeiraists, ect do these amazing things and show a ridiculous amount of control of their bodies. Then I stumbled upon GB.com and the Foundation 1 course. After a small debate with myself I thought sure I will give it a try, even though I have been disappointed by e books before.
WOW was I shocked and thoroughly impressed by the comprehensiveness, simple breakdown and scalability of the program.
Coming from a ‘fit’ background but without gymnastic ability and nearly 27 years old now, it is exactly what an adult like me needs to begin a journey in performing the feats that have impressed me and led me to the purchase.
Only did the first day today but it was exactly what I expected. Thought I would come near mastery of some but sadly the barbell feats do not pass to the floor/rings! However, the scheme for progression is so clear and confidence building that I feel energized to continue! The mobilization exercises are great and it’s awesome that they pair with the strength exercises. The program is just SO well thought out and laid out.
Congrats on a seriously awesome product!"
Good luck to everyone’s training,
Matt
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"As a perhaps typical guy who trains, most of my background is with traditional barbell exercises with some chins and dips thrown in. I have always marveled at the strength and body control of gymnasts, but thought the process that led to that kind of mastery was the domain of those who started very young. With the release of Foundation 1, I believe Coach Sommer has given any reasonably healthy adult an extremely detailed and structured path to achieve excellence in bodyweight conditioning.
It is simply the best bodyweight strength and conditioning program available.
F1 is an unprecedented resource for anyone who has ever been confused about the proper progression, order and reasoning behind gymnastic strength training. I have no clue if I'll even be able to pass the mastery levels of this first course anytime soon, but I believe with this blueprint, anyone can greatly improve their strength, mobility, and athleticism."
-Brian Martens
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"Foundation One is the first installment of the 4 part Foundation Series. It also the initial course, the first step, one would use to achieve mastery of the seven foundation exercises of Gymnastic Bodies. So what does that mean exactly?
Foundation One assumes you are an absolute beginner. It assumes there are strength deficiencies that must be corrected. Coach Sommer was completely right with this assumption. While the movements themselves are not flashy, they are fundamental to getting you to achieve first level holds and movements from the "Building the Gymnastic Body"(BtGB) book. Is this book necessary? Yes it is. There are a few things that confuse people from BtGB. These primarily have to do with the beginning holds and movements being too difficult or how to go about designing a good routine or even lack of understanding that certain holds should be mastered before attempting work on another. The Foundation Series fixes those problems.
In the Foundation Series you will find how complexity is built upon the mastery of simplicity. Don't get me wrong though, a movement being "simple" doesn't mean it's easy. Can you hold a tucked Hollowbody hold for 10 seconds with perfect form? Many of you, once you know what it is might say yes. How about 30 seconds? 45? 60? That's where simplicity gets much more difficult. That's why this course starts off at what seems like a light load; because "light" is pretty relative when you define what mastery really is.
That definition of mastery is what leads to understanding mastery of prerequisites, which leads to objective definitions of progression. In BtGB it was mentioned that one movement or exercise leads to another. However, the concept that some exercises will have a carry over of skill from one to another isn't really discussed. Dips for instance, while discussed in BtGB complete with multiple levels of the exercise, are a necessary strength skill for certain horizontal and vertical pushing exercises. Foundation Series fixes this as well. Not only are you given the basic starting point, you are also given the exact exercises you need to do in an order that allows you to progress with all the necessary skills of that more advanced movement/hold.
There's also the introduction of mobility exercises who's purpose is to prevent injuries, help flexibility, and get your body moving in a way that will be used in your gymnastic training. This is a big addition and one that should not be skipped.
Well what about program design? That's probably one of the best aspects of Foundation Series and the selling point for me when I first read about the series. It has a template with predetermined sets, reps, and times that you simply plug exercises into. If you're a total beginner, you just follow the workout schedule as is.
There are also mastery templates in this series which tell you how to determine whether or not you've actually mastered the hold/movement. So, if you're beyond the basics, then take a few days to test yourself on the mastery sets, reps, and times of each exercise. Seriously, starting from the most basic, test yourself on each of the levels until you find the one you are unable to complete with strict form. This will be the exercise you plug into the workout schedule for that movment type.
Since buying Foundation One for myself I've begun to view BtGB body in a different way. I now see that book as an invaluable reference as to where I should be going for my long term goals. Foundation One, and really the series as a whole, is the map to get from one of those long term goals to the others. There's no more guesswork, no more trial and error, just clearly defined requirements to be met and a workout schedule that allows you to simply plug in your level and work your way up.
I would recommend this book to anyone who has even an ounce of interest in this style of exercise without question."
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"I thought I'd write the first review ( at least, no one had posted one when I clicked the link...) to maybe answer questions that people had about the product before buying it.
First off, the content is presented really well. You're not going to be left wondering how to perform the exercises with the videos.
A lot of people thought that BtGB was kinda confusing, in the area of how to build your workout. But this is pretty much a "paint by numbers" kinda deal. There's basically a "Mastery" level that you have to complete. If you don't complete it, then that means you have to follow the 12 week workout plan to bring you towards being able to complete that Mastery level requirement.
Everything you have to do is spelled out for you. First you have to know what your level is. ( I'm basically testing out all the Mastery requirements for the first progressions tomorrow ). Then you choose what training schedule best suits you ( 3, 4 or 5 days a week ). And voila, it will give you all of the exercises you should be doing, as well as the rep/sets scheme to do for that particular workout as well.
For those wondering what "level" the exercises are. If you use the BtGB as a reference, most exercises on here are below the 1 level. Highest being around 1.5. So this is a "true" foundations book. Now, I'm still going to do these even though I'm capable of doing things that are MUCH harder than these. I'm looking to build the best body for myself that I can possibly build, and that won't happen if I'm lacking in areas that weren't addressed by my own ignorance of GST.
I'm very pleasantly surprised at the mobility exercises and how they're integrated into the training. I've never been one to do much mobility stuff, because my workouts were way too long already, but the way these are integrated in I think that my workouts might either stay where they're at, or even be shorter!
All in all, a good buy for the person who's serious about wanting to improve himself, and who can put his ego aside. Because, trust me, I'm the guy that everyone looks at when I do my stuff at the gym, so when I start doing these moves that aren't as flashy, they're most likely going to start asking me what's up. To which I'll say " Making sure the basics are in order so I can do even more insane stuff later on.
Definitely a recommended buy!"