FSP warm-up help

[Samuel Carr]

This question is in regards to the FSP warm-up of all 6 static holds before each WOD. I have been doing half of my max hold for each static and then doing that many sets until aggregate time equals 60sec. This takes an extremely long time (considering 30-50 sec of rest between sets) and causes my WOD to take upwards of 2 hours and i feel pretty drained after.

I noticed that in slizzardman's FSP warm-up video that he only does two 30 sec sets of relatively easy variations for each hold (with perfect form) and this only takes him about 10-15 minutes. Is this okay to do? Because it seems like he could easily move on to a harder variation or a longer hold and that would mean that he's not doing half of his MAX hold....

Because i feel pretty drained after doing it the way I've been doing, and it takes a long time, I'm thinking of shortening it by doing what slizzardman does. But at the same time im thinking its simply a matter of me toughening it out until i build more endurance. Im also afraid of that if i revert back to easier progressions so that i can hold sets of 30 sec, it will decrease the load and have a negative impact on my strength and progress.... I've also been considering doing two sets of 30 sec holds for 5 of the FSPs, and then doing half my max hold for sets (to 60 sec) for whatever variation I'm capable of (as long as I can do the previous one for at least 60sec in 1 hold) for 1 FSP. And then rotating them out, having my primary focus on a different one during each warm-up and then keeping it simple and quick for the other 5... What do you guys think?

[Tarun Suri]

1) You will half your warmup time if you pair up your FSPs like Slizz does. No reason to take breaks between sets.

2) Slizz IS doing 50% of his max time. It SHOULD be easy. That's the optimum way to adapt your CNS. If you're feeling drained, you're probably using more than 50%. For something like planche leans, even your 100% is supposed to be without pain and discomfort. Your 100% shouldn't be so strenuous that you're in pain.

Also, maybe what Slizz is doing is no longer 50%. He only retests his FSPs once every 8-12 weeks (if I remember his posts). The point is to consolidate those gains for a period of time. The intensity remains the same during that period, but the perceived intensity becomes easier and easier.

You might think that doing this steady-state way is inefficient. However, remember that all your FSPs (besides frogstand) are joint preparation work. Essentially, your warmup is the workout of your joints. Considering that if damaged, your joints would take far longer to repair themselves and they they strengthen slower than muscles, this 50% for 8-12 week time period without adjustments is optimal.

Perhaps you're burned out after your warmup simply because it takes too long for you to complete them. Experiment by pairing them before starting your WoD and see whether you still feel wiped out.

[Patrick Angelo Sardilli]

Where can I find slizz reference of pairing of FSP's I need to read up on this as well.

My confusion is which ones to pair and how much before a GB WOD.

Thx Much Appreciated!

[Eddie Stelling]

He explains it very thoroughly in the post "Quick Statics Question". It has 5 pages of replies.I was having the same problem. Read his stuff.

[Samuel Carr]

If ou search his YouTube channel he also has a video called FSP warmup or something

[Patrick Angelo Sardilli]

Thanks guys much appreciated.