8 weeks of Gymnastic Bodies Foundation One | My Results

It’s official. 8 weeks of training with no weights, has come to an end.

I have only used my bodyweight to challenge my strength, following some very well thought-out progressions and programming from head coach Christopher Sommer, over at Gymnastic Bodies, (GB).

I followed the Foundation One training programme, which aims to get you physically prepared for the 7 key positions found in gymnastics;

Front Lever

Straddle Planche

Hollow Back Press

Rope Climb


Single Leg Squat

Side Lever


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Planche Leans look easy… | The Cloudfoot Diaries #25


I’ve had the pleasure of incorporating the Planche Lean into my gymnastics training program recently – looks easy, but when you try it, you soon find the leverage to be really intense.
Today I managed 5 sets of 20 second holds, and could definitely feel the after burn in my elbow connective tissue and front delts.

Try them, they’re filthy!

Raising Heat From Within, Mobility Rests and 10 Reasons to Slackline | The Cloudfoot Diaries #5

And the cycle continues…

90% of my training programs, until now, have used rest periods of anywhere between 60-180 seconds, or more. These rest periods partner with programs that primarily favour building strength and muscle.
It is only now that I have changed my resting style: doing mobility exercises as a form of active rest, before returning to do a work set. And the difference in feeling is prominent.
The first thing I notice is the pump. It’s ridiculous. Come 3rd or 4th set, the muscles are really full of blood. For me, it’s my forearms that balloon. The second is the burn, and how that affects my mental state.

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TwitFit, Calisthenics and Competence | The Cloudfoot Diaries #2

Weightlifting. I love it. I’ve been doing it for the last 16 weeks, using a personalised template created by Joe De Franco, trainer to NFL athletes, WWE wrestlers and all-round sick heads.  The results have been amazing. This good, in fact:

hmachine1However, the stimulus for growth needs to be changed. Weights have served their purpose thus far, now it’s time to turn to GymnasticBodies.com for their Foundation One program.

“Foundation?” I thought when I first heard it. I was happy to admit I didn’t need no simpleton, foundation workout plan. Until I heard the guy who created it say “My guys do shoulder dislocations with weight up to 45 lbs,” immediately shutting me up and forcing me to  examine the holes in my game.



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