More 4x7 Questions...

[LEO4HIM]

Just a few technical questions:

What height should the pull up station be set at? I know it kind of depends on the users height, but how much clearance above the bar is needed to be safe? I'm assuming at least your heads length, but just want to be sure.

What size of plyo-box is used?

What height should the rings be set at or does that depend on the height of the plyo-box? Wait, are the rings even part of the 4x7 or is that just part of the Sonnon training day vids?

And finally (for now), ONE clubbell that is a two-handed challenge is needed, right?

Christmas is right around the corner! I need to make my list! 8-)

Take care and stay safe.

[Coach Tran]

What height should the pull up station be set at? I know it kind of depends on the users height, but how much clearance above the bar is needed to be safe? I'm assuming at least your heads length, but just want to be sure.


Your height for the pull up station depends on your technical ability on doing our "pull ups".

What size of plyo-box is used?

Look at www.cstwarrior.typepad.com (http://www.cstwarrior.typepad.com). You will see exactly how tall my plyo-box was compared to my clubbells. Go to www.performbetter.com (http://www.performbetter.com) to see plyo-boxes.


What height should the rings be set at or does that depend on the height of the plyo-box? Wait, are the rings even part of the 4x7 or is that just part of the Sonnon training day vids?

The rings are not part of 4x7 DVD program, but ask this question once you completed the 4x7 challenge.


And finally (for now), ONE Clubbell® that is a two-handed challenge is needed, right?


Yes. You can also use dumb bells or even kettlebells, but you won't get the same benefits if you used a clubbell.

[PaoloValladolid]

An apple box is a possible alternative for those of us who lack the carpentry skills. I found out about them when somebody at Dragondoor revealed the type of box Pavel uses in his videos. Some stores:

http://www.appleboxes.net/

http://www.bhphotovideo.com/bnh/controller/home?A=search&ci=1401&Q=&O=NavBar

http://cinemasupplies.stores.yahoo.net/appleboxes.html

(Google has more)

The biggest apple box looks to be only 8" though. I have no idea how safe they are to use when stacked.

[joelsey]

Wouldn't the plyo box depend on youar ability level? The only reason I ask is when I did these prior to 4X7, it was an incremental approach.

I would start people at jumping up onto a step, the two steps, then a box. If you start with a box that is too high, you may not be able to 1. Generate the force needed to get up on it properly or 2. Build in fear-reactivity to this exercise.

Just some thoughts.....

Smiling......

[Jarlo Ilano]

Wouldn't the plyo box depend on youar ability level? The only reason I ask is when I did these prior to 4X7, it was an incremental approach.

Word.

[PaoloValladolid]

I tried jumping onto a park bench at the outset, which was quite a bit higher than the 8" apple box and is probably also higher than the smallest plyo box (12"). While I could do a few reps at a time, I could not handle the volume that the 4x7 program demands.

[LEO4HIM]

I have no plyo experience, so do you think the largest apple box would be ok or do you think a smaller plyo box would be better. I think it's kind of like deciding between which heavy clubbell to buy? Do I make it a little more challenging now or do I buy for the future?

[PaoloValladolid]

My limited-so-far experience with 4x7 indicates a couple of weeks of trial and practice with each of the exercises may be necessary before launching into the 4x7 program itself. The reason is that one needs to establish the difficulty levels that are appropriate for oneself for the Moderate and High Intensity sessions. Coach Tran repeatedly advised me to use RPT and other Intuitive Training parameters to set those levels. For example, I could jump onto a park bench and back for 5 reps, but 4x7's Circuit A calls for sets of 10. After just a couple of rounds of Circuit A, I was unable to perform at that difficulty level. I learned that combining that box jump exercise with the other 3 exercises into a circuit raised my RPD and RPE levels, and decreased my RPT - going from one exercise to another immediately within a circuit means less rest, which leads to fatigue, which affects performance.

Based on my limited experience, I think you may want to wait until you get the DVDs and start practicing the exercises and determining your Moderate and High intensity levels per exercise.