As you can tell from the answers you've already gotten, everyone does it differently.
I Have a 2x4 table w/netpots full of hydroton under 1000w cooltubed hps, i go right from the cloner to the 'ton, so no rockwool here, and i flood 3 times per lights on for about 11 minutes at a time, table is usually full after 5.
There are so many variables involved here its really something you'll have to figure out for yourself. Play around until you find what works.
Good luck and happy growing.