Starting and Managing the Preparatory Elements in F1

I understand one can jump from one PE level to the next once you prove you can Master a PE without needing to go through 12 weeks of training it.

So, once we find our PE level to work, can we start the PE at Week 5 if we can already Master Week 1 or start at Week 9 if we can already Master Week 5?

Also, if we fail to progress from say Week 5 to Week 6 within a given PE, do we go back and re-do Week 5 for one week and then give Week 6 another shot.  In other words how do we deal with failure to progress on a weekly basis.

i'm not here to answer that particularly but I have noticed a significant full body turn around in strength/function from just working through the first 1-4 weeks. like mobility wise, my shoulders/back/hips/lower back have gotten noticeably more....moveable. yeah, anyway and as for strength, ab compression has improved, shoulder movements have improved and so has hip related movements.

depends on your level though, im a little damaged under the hood, so i've noticed quantum leaps of improvement.  

            #9            

Coach Sommer's reply

- Do not delay the deload week, stay on schedule.

 

- If you fail, you were too ambitious with your choice of where to start initially.  Reduce the reps as necessary to finish the micro-cycle and then, after the deload week, begin much further back in the 12 week cycle.

 

- This is a common error.  People pick their starting point (wk 1, wk 5 or wk 9) based on what they were capable of today and neglect to plan for the increases in intensity and volume that will be occurring in the weeks to come.

 

Yours in Fitness,

Coach Sommer

Cole Dano,

Thank you for your reply stating Coach's wisdom...exactly what I needed to know.

Two last questions while we're on the subject of PE's:

1.  What is an acceptable rest period between the PE's for each of the GST's?

2.  Do we need to master both the PE and iM before moving to the next PE or is mastering just the PE good enough?

dynamo said:

Cole Dano,

 

Thank you for your reply stating Coach's wisdom...exactly what I needed to know.

 

Two last questions while we're on the subject of PE's:

 

1.  What is an acceptable rest period between the PE's for each of the GST's?

Between sets of the same PE, you get zero rest. Proceed immediately to the IM work, and from there proceed immediately back to the PE work.

When moving between different PE's, how much rest to take is up to you. Taking no rest is probably unwise, as you don't want to begin the next PE if you're still winded from the previous one. But anything more than a few minutes will cause you to cool down and won't bring any additional benefit. I would shoot for somewhere between 2-5 minutes.

dynamo said:

2.  Do we need to master both the PE and iM before moving to the next PE or is mastering just the PE good enough?

You must master both elements. Just the PE or just the iM is not good enough.

I always thought we weren't meant to have more rest between exercises than what it took to shake off and get a drink?

ausswe said:

I always thought we weren't meant to have more rest between exercises than what it took to shake off and get a drink?

And you're right.