We all struggle with how to fit all the exercises we want to do into an integrated program. We also want to get maximum results with minimum time. My master conditioning coach Scott Sonnon says:
"4x7 observes the powerful tendencies of our biochemistry to adapt to stress according to the Fibonacci sequence. Coupled together with the four day cycle, as your entire neural, endocrine and immune super-systems adapt as one organism, the period of rest grows smaller.
Later in this post you can see my weekly schedule for Month 1 training cycle. This is based on a 4x7 protocol to optimize gains every (4) days.
Key Highlights of my 4x7 Program
4 categories of training:
- Mind - meditation
- Recovery - joint mobility, yoga, myofascial release
- BJJ - class, privates, drillling, (need to add study)
- Conditioning - Tactical fitness , cycling
4 day cycle (repeated)
- Peak day - STRESS LOADING - high intensity, Rate of Perceived Exertion (RPE) at 8-10 on scale of 1-10
- Recovery day - STRAIN PREVENTION - no intensity, RPE 1-2
- Balance Growth day - STRESS REDUCTION - low intensity, RPE 3-4
- Moderate day - TECHNIQUE MASTERY - moderate intensity - RPE 5-7
Daily Primary Goal (most important to complete)
- Monday - Recuperate
- Tuesday - Yoga
- Wednesday - Tactical fitness
- Thursday - BJJ Competition training
- Friday - Yoga
- Saturday - BJJ technique
- Sunday - BJJ drilling
Journaling (not shown)
- Intuitive training - tracks Rate of Perceived Exertion (RPE), Technique (RPT), and Discomfort (RPD) for every workout - this is really important to reap the benefits of the 4 day cycle
- Feeling / Observations - track how the body and mind are responding
- Diet / Supplements - track proper nutrition and hydration
- Physical Stats - Weight, resting heat rate to gauge recovery
The 4 x 7 revolutionary fitness formula is available here: 4x7: The Magic in The Mundane
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