Recovery in F1

Hey guys,

 

I'm sure this has been answered before but I was having a problem finding the answer in the forums.  Me and my roommate bought the full foundation series a few weeks ago and it is our kicking our respective asses.  We have even started sending texts to each other ending with #fuckingsommer (term of endearment of course).  The program is incredibly thorough and it will easily provide us both with at least 5 years of periodized workouts.

 

My question is: how much rest is appropriate between exercises?  Only enough to do the integrated mobility (sometimes under 30s), or as much as we need (I sometimes take up to 5 minutes, knowing how my body responds to max. strength training).  To be able to "graduate" to the next progressive element (using the FL for example) do you need to simply show 5x60s?  or 5x60s with only enough rest to do the IM.

 

Also, what if there is a disconnect between the strength and the mobility?  Lets say with some of the skills if you have the strength for say PE 5, but only the mobility for IM 2, do you do keep doing PE 2 until the mobility catches up?  Or would you do PE 5 with IM 2?  Or would you do PE 5 with IM 5? 

 

Thanks for your help guys

 

Moses

- The mobility is your rest.

- You shouldn't progress until you master both mobility and strength.

Greetings!

Work capacity is important, perform iM and then get back to work.  Coach Sommer has explained that a usual downfall is that students do not work hard enough.  I use a method of dissociation prescribed by a GB coach on this forum.  I make myself the third person in the room or the coach hovering over me giving cues and encouraging me to work harder.  You and your roommate could do this for each other.  Practice this in block one and two so you have the capacity for mastery in block three.  Only move on when showing mastery for both PE and iM.

The rest question is answered on the No Giant Sets page of the program manual. (If you haven't closely read those instructional pages, that would be a good place to spend some more time.)

Since you and your roommate seemingly just started the foundation series. For exercises that require a set of amount of time like FL/PE1, sPL/PE3, or SL/PE1 don't count time in your head. Use a metronome app that you can download onto your phone.