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Where is point of diminishing returns for Hollow Rocks in warmup?

Started by bigB, June 12, 2014 · 5 Replies · 343 Views

bigB
I do hollow rocks as part of my warmup, at what point do you reach the point of diminishing returns?

 

I completed mastery of 5*60 and I worked up to 90 reps, but it gets boring and painful.

The warmup guidelines only covered FBE.

 

How many reps in one set do you think would 'guarantee' that you could easily perform 5*60 mastery?

Coach Sommer

There isn't a guarantee.  

 

Once you have achieved mastery, maintain HBR proficiency with a single set of 60s in your warmup.

 

Yours in Fitness,

Coach Sommer

Riku Calderón
Coach Sommer said:

There isn't a guarantee.  

 

Once you have achieved mastery, maintain HBR proficiency with a single set of 60s in your warmup.

 

Yours in Fitness,

Coach Sommer

Do you prefer that we do masterytest check ups or just carry on always? Thanks.

bigB

Does the same logic apply for frog stand and any other static holds in warmup.
(e.g. 30 seconds for frog stand as a warm-up.)

Coach Sommer

Of course.  Once you have mastered an element; your primary focus and energy spent should shift to mastering the new progression.  If you tried to maintain five mastery sets of every single skill, you would soon spend all of your energy warming up and have nothing left for the workout itself.

 

Yours in Fitness,

Coach Sommer

Alessandro Mainente

when you have the mastery you can easily perform PE4, PE5 and PE6 in a row without pause, for me this equal to 130-140 HBR.

but i have bigger legs compared to other people. so it's not equal for everyone.