Couple Of Questions About F1

heyj hej everyone,


First I would just like to say thank you so freaking much for all the work that has been put in to this website and the books and foundation series because the whole package is truly fantastic!
 

Okay strength wise these exercises are no issue for me but endurance wise I have no chance.  I did the mastery for progression 1 on all exercises back to back including mobility and although I did them i felt like it wasnt that easy so i decided to start from week 9 on progression 1 to help build up some endurance.  Now I do these exercises as a warm up for rock climbing because although it feels hard to keep going while im doing the exercises (i feel a burn in the muscles)  afterwards i feel like it was only just enough to get me warmed up so then I climb hard for a couple of hours.  

Now my questions are 

1.  do you think id be able to start from week 9 on every progressions seeing as they are so easy and its just an endurance problem.  Or perhaps building the endurance in the firs 2 or 3 progressions will increase my overall endurance allowing me to complete the mastery for the later progressions?(not  trying to fast track anything but these exercises really are easy for me to hold its just the volume thats killing me)

2.  although these are very light exercises it is still a lot of volume so should i be eating more afterwards than if i were doing a normal strength workout? (i have no interest in growing big just getting stronger)

3. the mobility parts seem like very little work so do i need to or would it be ok if i took all the mobility stuff from the program and did it all back to back after my climbing?

4. when the progressions start to become challenging for me strength-wise should I separate them from the climbing or will the climbing afterwards not affect my strength gains from this?

5. should i add a hard stretching day once a week or will the mobility stuff be enough?

6. I read somewhere it costs something to get my mastery form checked on here.  would that be to get checked by coach and am i still able to post videos to check my form from the community?

7. how much does the mastery check cost and what does it offer afterwards exactly?

sorry for all the questions I think that some questions I know the answer to already but its nice to here other peoples opinions even if they simple re-enforce my own.

thanks everyone =)

2. Joshua Naterman has been kind enough to share up to date info as a result of his studies.

     Perfect Workout Nutrition 2013    

1. The whole point of the high-volume exercises is to build up endurance. You want to select your starting week based on your current level of endurance. Here's a post I wrote about determining where in the cycle to start.

2. No need to eat more. It's not going to be a large calorie difference.

3. No it would not be OK. The mobility parts are supposed to be easy; their purpose is to train your body to be comfortable moving through certain positions. They also act as the rest time between strength sets. Doing them in a giant set after your strength work would waste time. 

4. This should not be a problem for F1. 

5. Mobility and stretching serve different purposes. Stretching increases your maximum range of motion. Mobility improves your limbs' ability to move themselves through their range of motion. They complement each other. 

As far as the food goes, you'll need to see what you need.

There's a big difference between 8 sets that take 30-40 seconds each, with 3 minutes of rest, and 30 minutes of non-stop F1 work.

Your hunger will be a pretty good guide, but if you're doing the ~30 minutes of straight work you're probably going to need 30-60% more food than if you were just doing the more traditional strength training.

Joshua Naterman said:

As far as the food goes, you'll need to see what you need.

 

There's a big difference between 8 sets that take 30-40 seconds each, with 3 minutes of rest, and 30 minutes of non-stop F1 work.

 

Your hunger will be a pretty good guide, but if you're doing the ~30 minutes of straight work you're probably going to need 30-60% more food than if you were just doing the more traditional strength training.

I'm curious as to how you reached that figure. 30-60% seems very high to me, especially given that he's already doing a bunch of climbing afterwards. Increasing the intensity of 30 minutes of work might burn an extra 100-200 calories. Could you please elaborate on your thinking? 

Hari, if i do traditional strength training at 6 METs for 30mins i burn around 214 cals, if i do 30mins of foundation work with little to no rest i imagine it's around 9 METS,  that's a 50% increase in calories burned, which is only 107 cals.

This is my understanding of what Josh means.

Gentlemen,

Please restrict in depth nutrition discussions to the Nutrition section of the forum.

Yours in Fitness,

Coach Sommer