How does Flow Fighting fit into a 4X7 formula?

[conormat]

Hi All,
I've been wondering about this for a while. I've been working my 4X7s for CST, however I've been itching to get back into Martial Arts training. I'm wondering how things like kata, heavy-bag training, and shadowboxing fit in with the progression of intensity in a 4X7 cycle. Specifically, how does one fit it in without cocktailing and/or overtraining.

Thanks,
Conor

[Coach Haggard]

Hi Conor,

I only have a few minutes, but I will give you the simple answer :).

To avoid over-training, just make sure the intensity matches closely with the intensity level of the day you are on with the 4X7 cycle. For example, if you are on a no intensity day, stick with technical work. Go for technique and do the detail work on perfecting your mechanics. Basically work on the things that you cannot do when you begin to fatigue and move into a training effect (when you start getting tired and it becomes difficult to perform the detailed mechanics cleanly). Using examples you mentioned, kata and shadowboxing could both easily fit on light days depending on how much intensity you put into them. Any of the things you asked about could fit into a moderate or heavy day. Also, if you are doing sparring or rolling, those are usually best saved for moderate or intense days. You could probably fit some static, fluid, or appropriately paced Softwork dynamic drills on light or no intensity days if you wanted.

Regarding your concerns about cocktailing or overtraining... you could treat it like a a double density cycle and give yourself 6 or more hours between training sessions. For example, on an intense day, you could do a Met-Con circuit in the morning and some sparring or heavy bag work in the afternoon or evening (with enough of a break for your body in between). Here is the thing though. Listen to your body. If you start noticing signs of overtraining (maybe that your performance is dropping and not getting better for example), do not be afraid to add another recovery day in there.

I hope this helps.

Dennis