Maximun Rest Time Allowed

Is there an agreed upon maximum rest time allowed after doing the mobility drill and before moving on to the next set? I realize doing the mobility drills are considered your rest time but sometimes I take 30 seconds to a minute before I move on to the next set.

As little as possible, really. Ideally none. I think 10 seconds may be fair, but am pretty sure 30 is too much.

Mastery requires no rest between sets. However in the early micro cycles I tend to be less strict; I'd rather take an extra 30s rest and complete the set. I find getting to 5x15r and then working on reducing any additional rest works best for me.

For mastery none.

Some people have had success starting with more rest and then gradually decreasing it (progression by density), while others find they need to allow no additional rest to progress well.

But if you are taking 30 seconds you cannot claim mastery.

Thanks for the clarity guys.

I have 30sec rest between my sets and i moved on too the next pe-2. But now im little insecure, i feel that im done with the element since i preform it with perf form. I feel like what good would this 30sec do?  Shud i go spend like 2-3more weeks too get this -30sec? This thread makes me feel little insecure hm.. 

Jure Rakuljic said:

I have 30sec rest between my sets and i moved on too the next pe-2. But now im little insecure, i feel that im done with the element since i preform it with perf form. I feel like what good would this 30sec do? Shud i go spend like 2-3more weeks too get this -30sec? This thread makes me feel little insecure hm..

Yes, 30 seconds between each set makes a difference. You need to go back and test mastery with absolutely no rest besides what it takes to do the iM. You have not demonstrated mastery doing things they way you have been doing them.

Keegan said:

Yes, 30 seconds between each set makes a difference. You need to go back and test mastery with absolutely no rest besides what it takes to do the iM. You have not demonstrated mastery doing things they way you have been doing them.

Ok i will go back, the akward thing that i cant get my mind around is, when you have mastered one element you use it for warmup in the future, lets say 1set 15reps, so im thinking too myself what diffrence does it make if i rest 30sec or not between sets becouse in the future i will only do it 1set of 15reps witch i alredy now can do (so this 30sec will get lost in the process since i dont do 5x15reps anyway anymore just 1x15 as warmup if you know what i mean?).

Jure Rakuljic said:

Ok i will go back, the akward thing that i cant get my mind around is, when you have mastered one element you use it for warmup in the future, lets say 1set 15reps, so im thinking too myself what diffrence does it make if i rest 30sec or not between sets becouse in the future i will only do it 1set of 15reps witch i alredy now can do (so this 30sec will get lost in the process since i dont do 5x15reps anyway anymore just 1x15 as warmup if you know what i mean?).

Yes but at that point you are using it as a warm-up and therefore it should not be overly stressful. While you are building up towards mastery it is the primary focus of your workout (at least for that movement) and therefore is designed to be more challenging.

Plus, the purpose of zero rest and moderate to high volume is to build up endurance and connective tissue strength. If you add rest you are missing out on some of the benefits/purpose of doing the program the way that Coach designed it.

Finally, while I like to understand the "why's" behind a program design, the simple fact remains that the course instructions explicitly say to "When resting between sets, rest only long enough to perform the integrated mobility assigned for that particular exercise." That means that regardless of whether you understand the theory or not, you should do it the way the course instructors you to. Sometimes it's good to just trust that you don't know better than the person who put the program together (in this case Coach) and so you should just stop second guessing, put your nose to the grind stone and press onwards. You can of course ask questions while doing so, and hopefully get the why's as well.

Jure

do a forum search of Joshua Naterman saying "vascularization" and a post from a WOD will come up. that kind of flicked up a bulb in my head of why the foundation level exercises are done with mobility as rest.

interesting topics to research around here if you happen to topple yourself with something you didnt know before.

Keegan said:

Yes but at that point you are using it as a warm-up and therefore it should not be overly stressful. While you are building up towards mastery it is the primary focus of your workout (at least for that movement) and therefore is designed to be more challenging.

Plus, the purpose of zero rest and moderate to high volume is to build up endurance and connective tissue strength. If you add rest you are missing out on some of the benefits/purpose of doing the program the way that Coach designed it.

Finally, while I like to understand the "why's" behind a program design, the simple fact remains that the course instructions explicitly say to "When resting between sets, rest only long enough to perform the integrated mobility assigned for that particular exercise." That means that regardless of whether you understand the theory or not, you should do it the way the course instructors you to. Sometimes it's good to just trust that you don't know better than the person who put the program together (in this case Coach) and so you should just stop second guessing, put your nose to the grind stone and press onwards. You can of course ask questions while doing so, and hopefully get the why's as well.

I get what you are saying you have convinced me thanks. But another question now is how long shud the mobility drills (without timing) last? Shud one just preform them at a pace that feels comfortable? Becasue there is always a possibility you can drag out on this, the body have a way too make it comfortiable  (what someone make not realize at set 4-5).

One even more importiant question that came too my mind is when you are done with one exercise lets say 5x15 can one rest between going on too the next exercise? or shud i jump straight into the next exercise with no rest (after the prevoius IM drill)?

Control I think is the key one deciding tempo. Try and keep the whole movement smooth and so it doesn't "feel" rushed.

I noticed during HBP:IM 2/3 that I rushed the lifting part of the movement making it easier. Slowing down and concentrating on a big smooth circle fixed this. Another example was during MN:IM 1 I was dynamically raising from the bottom position.

This gets harder with IM's like HBP:1 where you swing the arms -in this case I just made sure there was no discomfort and kept an even relaxed pace.

Jure Rakuljic said:

I get what you are saying you have convinced me thanks. But another question now is how long shud the mobility drills (without timing) last? Shud one just preform them at a pace that feels comfortable? Becasue there is always a possibility you can drag out on this, the body have a way too make it comfortiable  (what someone make not realize at set 4-5).

 

One even more importiant question that came too my mind is when you are done with one exercise lets say 5x15 can one rest between going on too the next exercise? or shud i jump straight into the next exercise with no rest (after the prevoius IM drill)?

Use the demonstration video as a metric for how long you should be taking to perform each rep of the mobility element.

In between different exercises, a few minutes of rest is acceptable, but total rest time should still be kept relatively low. 

Thank you guys