Review of 4x7

[Coach Bentz]

Okay, so once you wipe the drool off the package, pull open the bubble wrap, and read the legalese, here's what you find.

4x7 comes as a set of four DVDs, one for each day in the cycle. Two of the DVDs provide detailed (and I mean detailed, pointing out each of the key components of structure in each exercise) explanation of the exercises contained within three circuits. The other two DVDs provide compensatory intuflow and Prasara. Also included is a 28 day program schedule, so you know which disc to plug in for any given day.

The theory is repeated on all discs, and the exercise breakdown is repeated on the first two with the circuits, to minimize the need for disc swapping. So you'd really only need to take one with you to your training area if you needed to do some review there (presuming you haven't memorized the sequence)

I'm a little hesitant to toss too much detail out there about the actual contents. I'm of the opinion that it would be kinda cool to wait a month or so, for the results of the Transformation Challenge to come out, before getting into too much detail. I believe this is one that will be more fun to talk about after some folks have done the full 28 day program.

I will say that watching the circuits on the DVD reminded me of just how much fun (i.e. tough) a few pieces of those same circuits were in a Prasara workshop I attended with Coach Sonnon in April. Seeing the new pieces, and looking at the theory, I'm quite impressed at how it fits together. Get ready to develop your relationship with gravity! :) The heavy cycle looks like it would kick most people's tails!

There's something primal to it, too, in that it targets movement patterns that would serve our forest-dwelling ancestors quite well. It might be useful to look at it that way. In my exploration of gyms in my neighborhood thus far, it seems more likely that I'll find a suitable tree limb in a park before I find a place with an appropriate pullup bar, with enough space around it to do the circuit. (I realize my mistake, though, that I might just need to focus on finding older gyms.)

So, just from reviewing the video, this looks to be a most promising program. The real treat, though, will be seeing the results of the sweat, from its application.

Brian

[sschaula]

Ahh dang it. Now I have to get it. Thanks, Brian.

[Coach Tran]

Brian,

I hope my copy will arrive tomorrow...

[Scott Sonnon]

Awesome, Brian!!!

[Ryan Murdock]

Great review, Brian!

Just got my copy this morning. :) Then again, I did see the footage a month or two ago. ;)

[peterng25]

I can't help posting because in all fairness, these thoughts have been going around and around in my mind since I started watching the dvd's on Tuesday:
A couple of highlights, but they are really bright:
there's an exercise that seems to be the yang to the yin of the 4 corner balance drill. IOW, it appears worthy to be the pillar of the internal martial arts, as explained in the dvd's by the other head coaches.
Then, the conciseness and elegance of the whole method seems utterly convincing. The results will, of course, be for all to see in a little while, but personally I have never seen a physical improvement program explained so clearly, succinctly, and naturally.
I am, IOW, completely blown away!

[wadem]

I received my copy of 4x7 yesterday and stayed up WAY past my bedtime to watch the whole thing. I think it is one of the most concise presentations I have ever seen, and for the first time I really started to understand the 7 key components. That and the 4x7 theory is worth the price of the set!

I am certainly not ready for some of the exercises, and I do not have an appropriate chinup bar handy, but I am and will continue to work toward it. ;)

[rutherford]

Wade, how easy do you think it would be to translate the 4x7 theory to an existing excercise practice rather than the specific ones presented in the videos?

[Coach Tran]

Jason,

After you practiced 4X7, you will get the theory. I think those who practice 4X7 will understand what it meant by "circuit and not cocktailing" in CST. I just got copy yetersday and was studying it all day. I am amazed how Sonnon's mind work. After I come back from my seminar this weekend, I will stop my current THP and do 4x7 progran and then go back to my THP. I think this program is exciting and amazing. I am excited for those who are entering the RMAX challenge. Good Luck, warriors! I am going to do this challenge myself even those I am not registered. I am doing it because I want the honor in the mundane. (Scott, it would be nice if you gave me a bone for my work. :) ) I will keep a detail blog of my 4X7 with pictures, status, and insight on my site when I come from the seminar. I cannot wait to get started with 4x7!

[sschaula]

I look forward to reading about your results, Bao.

[wadem]

Hi Jason. I think once you understand the theory of 4x7, you could potentially apply it to other methods/exercises for circuiting. But knowing Coach Sonnon, I'm sure the exercises were specifically chosen because of their synergistic properties. I'm sure there are other exercises that could be combined, but I would defer that kind of advice to the Coaching staff.

From what I understand, the 4x7 theory is based on the Fibbonacci sequence, which I found difficult to get my head around. But the 4x7 presentation broke it down into a more digestible concept, so I feel like I understand the idea of CST circuiting much better now.

I will let you know also that it was made clear that one has to have the movements (of any particular level) down with a RPD: 3 or less and a RPT: 8 or higher BEFORE including the RPE, which varies depending on which day in the cycle you are on. So for us less experienced folks, some pre-4x7 work is mandatory to make sure it is done correctly. But it is a killer program that I think will definitely set a new standard for fitness!

[sames]

I will keep a detail blog of my 4X7 with pictures, status, and insight on my site

Sweet. I truly hope others (especially the Challenge group) will do similar in their daily BLOGS here on this site. I expect we'll all learn a lot from their experience.

[Coach Tran]

Steve,

I am not sure, but the challengers might have their own forum and they might blog it there. In no way can anyone just read my blog alone can replace getting 4x7 for themselves. No technical freebie information on how 4x7 is presented on my blog. LOL. I am sure there is much learning that can come from reading my experience tho. ;)

[sames]

Ah. Wasn't aware challengers would have their own forums. Makes sense though. Does rob them, somewhat, of having all of us cheering them along as they progress.

Obviously reading a blog is no substitute for having the material. Reading about my walk about town couldn't replace that experience either. I have, however, more than occasionally got some good and helpful viewpoints on RMAX materials from reading people's blogs (from WW to Presara to Flowfighting).

[shadow]

i posted this elsewhere but got no reply.... so i thought i'd try again.

i read that one needs a club that is challenging two-handed but unfortunately i only have 2 15lbs and i'm in no position to be getting a new one anytime soon due to the fact i have a LOT of travel going to be happening over the next year.

is there anyway i could use a 15lb and perhaps do a more challenging exercise two handed with it?

cheers!

[Edwin]

Hi shadow,

If my memory serves me right I think Coach Sonnon will have an alternative exercise using dumbells just in case a participant does not have a clubbell that can challenge him physically two handed.

[shadow]

yeah i read that.... but i don't want to use a DUMBbell hahaha.... i like my clubs.

so i wanna know if i can tweak it somehow to fit the 15's for me.... i'm sure some exercises could be challenging enough two-handed at reps higher than 5 or so.

[sames]

I'd guess all of the people who can answer that question are at the FlowFighting seminar. It may take a few days to get an authoritative answer.

[Coach Bentz]

yeah i read that.... but i don't want to use a DUMBbell hahaha.... i like my clubs.

so i wanna know if i can tweak it somehow to fit the 15's for me.... i'm sure some exercises could be challenging enough two-handed at reps higher than 5 or so.

I'm not sure I can give you the answer you want, Damien, but I'll give it a shot.

Having seen the program, I wouldn't be too keen on changing the exercises in the circuit. But that's me - I want to give this a full whirl, just as it is. And save the tweaking for some other THP cycle, after I have a kinesthetic understanding of just what this program does, as it is.

If you're not in a position to order a heavier clubbell, I'd suggest waiting until 4x7 arrives, and try it with with your 15# two handed. The circuit as a whole may (what am I saying 'may' for? :) ) challenge you enough overall that the slightly lighter weight feels heavier than it is after a few sets.

Or overcome your resistance to using the dumbbells you have access to. Coach Sonnon already includes that substitute.

Or... arrange your travel plans to accomodate the shipment (and transport) of a heavier clubbell.

Other than that, I don't think you're going to be successfully targetting the energy systems intended in the 4x7 program. This may sound a little harsh now, but i bet i'll become apparent after you've watched the video.

Good luck!
Brian

[Anthony Roberts]

The more I read the more I can't wait to receive the 4X7. If only the USPS moved faster...