Interesting - I've been working on the hip flexibility solution and shoulder flexibility solution (from Eric Wong) and they've really done wonders in terms of loosening me up.
Would you mind telling me (or rather us) about a few of the paired movements and what the expected progression in the mobility movement are?
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Here's half of the first step of the Foundations 1 workout. I don't want to give away everything since I feel some loyalty to Coach Sommers after the things his program has done for me, but if you look around youtube you'll find the other half pretty easily.
You'll notice the Superman holds (arch body hold). Since this video was shot, the program has removed the Superman holds and inserted them later in the program. It's now something you work up to with baby steps. Most people do the Supermans by contracting their lower back, but in a proper gymnastic hold there is no lower back contraction. You flex your butt and have great hip mobility to get your feet high up in the air and flex your
upper back and have great thoracic flexibility to get your hands and head high up in the air. I would be really surprised if anyone here could hold a Superman hold to a gymnasts standards for any amount of time. If you're contracting your lower back you're doing it wrong.
The mobility movements don't seem like much, but they get tough in a matter of inches. The scapular push-ups were never something I thought would cause me problems... until I found out how far in front of my body I need to push my shoulders at the top in order to make the standard. Same thing with the ski squat and the alternating knee touches and everything else.
And, yeah, you'll see the strength work is pretty wimpy, baby steps, but they don't let you advance until you get the mobility. In a forum post Coach Sommers told me that I shouldn't be having any popping or cracking sounds in my shoulder joints as I'm doing any of this and I wasn't sure if that was even possible, so I scaled it back to doing scapular push-ups against a wall and instead of table push-ups doing wall push-ups. I listened to some of his stuff on strengthening connective tissue and took my time and I worked up to the regular baby steps from my scaled back baby steps and now, even though I could probably advance to level 2 at any time, I'm still seeing so much progress in terms of strength, mobility and joint stability that I feel I could continue to milk these baby steps for some time to come.
The GB people use weights as they increase flexibility because their idea is to increase your range of motion and then increase your strength in that new range of motion.
Here's a vid of them doing reverse dislocates, it's probably a level 3 or 4 mobility movement. Dislocates those things you see people do with their gi belt or a long stick where they lift it above their head then lower it behind them until they touch the object to their butt. Typically people do it with their arms outstretched quite a distance. The GB people want you to be able to do it with your hands pretty close together before you move on.
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Here's a weighted pike stretch. I don't know what level it's at in the program.
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Here's an interview Coach Sommers did specifically regarding training tendon strength and connective tissue.
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This has been the best thing I've done. Between 1998 and 2013 I've tried bodybuilding, powerlifting, crossfit and kettlebells and this was what my body needed more than any other modality I've tried. Maybe it's not for everyone, but it was great for me.
I've done long write-ups on this in the past here and recently a member sent me a PM saying he got Foundations 1 on my recommendation and was really happy with how quickly he was seeing a transformation. He experienced the same thing I did: injuries disappearing and a kind of athleticism he thought was long gone.
Gold Medal Bodies and Kit Laughlin are other well-respected names in gymnastics training. I've got one of Kit's books, but I never did any of his or Gold Medal Bodies' programs so I can't really relate any experiences with them.
As I was looking through youtube it looks like Gymnastic Bodies posted daily workout videos for a handstand challenge. I don't know anything about it, but if you look at the videos you'll see exactly how they specifically target strength and flexibility for gymnastics. I also got the Handstand 1 course and a lot of it is increasing finger, wrist and forearm strength for controlling a freestanding handstand, which has had obvious carryover to gripping in BJJ. You might want to look into the Handstand Challenge they did. Again, I don't know anything about it, but it looks free and it does not look like they skimped on any of their training information. It might be a way for you to get a feel for what they do.