To Piggyback off of
@WxHerk -
I will say, after reading and trying S&S and Q&D and Strong Endurance and PttP, - I am partially under the impression that the best stuff for the broadest audience has been published at some of the lowest prices. and some of the higher-priced stuff I see as being more important for more specific goals. Maybe, I'll call it more narrowly tailored with more specific adaptations/goals in mind.
having invested both my time and money for the past few years into including this stuff as a daily and weekly part of my life, I have come back to an initial position that I self-diagnose as being both correct and unhelpful to my pre-strong-first self(i remember hearing this and thinking - that doesn't help me to diagnose what I should and should not do or try). and that statement is: Adherence is the only primary metric of value in program selection.
there are many secondary and tertiary interests to be addressed in selecting a program. but consistency is still the king. if you find free programs (
of which there are so many) that are compatible with consistency in your training, offer some waviness in the load, and are in that
money range of both being
challenging and doable; then you've got it, already. then, maybe, no money needs to change hands.
I find that having paid for a great number of programming materials from StrongFirst Affiliated sources, there is a degree of
seriousness about paid material that I would compare with the
flashiness of free ones. in order to garner my attention many free programs or routines have many facets to them. chains, complexes and otherwise. they seem to me to possibly lean in the direction of getting me moving around but not exactly going anywhere, especially if I get the loading wrong(which is often left out, for me to divine).
so I offer that the paid stuff I've experienced is more concerned with purposefully manipulating Loading. the free stuff I've encountered largely employs a purposeful puzzle-pieced assembly of movements. CAVEAT: the stuff in the newsletter, I've gotten, is worth its weight in gold. And the articles on StrongFirst are actually an outsized offering of free effective programs, which I believe is way undervalued and underutilized ( i count myself in this. There are so many perfect 4-6 week programs in my inbox that I've yet to employ, and they are sound and purposeful. really a great resource.)
that said - there is actually a lot of great info to be found on Instagram.
Kettlebell Aerobics
EricDoesKettlebell
JeffSokol
and none other than
@Brett Jones
among others.
they all have basically excellent public training logs from which there is much to glean and learn.
and, I'll echo,
@Geoff Neupert materials are a standout, in this area. His programs are terribly effective. almost predictably so.
I hope that you find this to be helpful.
but to answer this question more directly - kinda.
as the silly answer goes, it depends.
I would say that if you're going to bounce around up above zone 2, you might find that you need a bit more rest. maybe wait till you're closer to the bottom of MAF zone 2, till you start something that's really dense. but if you're doing something in short duration, or low in intensity, maybe try and keep it within the zone 2 window.
exiting zone 2 to above ranges of performance seems like setting yourself up to collide with a stop sign, in your workout; and maybe inducing an acid bath depending on the loading.
rest between your exertions at least enough to be able to say that your last set was of the same caliber of speed and stability of form, and I think that'll be a good guardrail to use. but the idea of never dropping into MAF zone 2 heart rates during the work out seems like something that should be kept in as a side dish maybe 1xweek to 1xmonth. it sounds kinda heavy.