4x7 on a 7 day schedule?

[chris hansen]

Is it possible to fit a 4x7 format into a seven day schedule? I'd like to give BER a try but am having trouble with the schedule.

I don't have a chance to work out at home on Wednesday and Thursday because I'm away all day. I can exercise during my lunch break but I don't want to get too sweaty and stinky while I'm at work. A high intensity workout might not be appropriate on those days but I can get away with maybe up to a moderate intensity workout.

Is there a schedule that will work where the high intensity days don't fall on a Wednesday or Thursday?

Thanks.

[Scott Sonnon]

Chris,

It's not optimal, but you can adapt it to a 5 point intensity scale (5 being highest intensity): MON-FRI 1-1-2-3-5.

[Coach Gostnell]

I've done it, Chris, and it can be challenging. My solution is to get up between 3 & 4 a.m. to do the workout. (And people wonder why I go to bed at 8:30 :) If everything goes as planned though, I can usually get a short nap in before starting work at 6:30.) I don't like doing the workout at night, say after 7:00, but I have when it was the only option & it didn't kill me.

Since with a 4x7, you can add more rest days, but not more work days, if some weeks it flat doesn't pan out on one of those days, just get in as much joint mobility as you can, or another low-intensity session.

[chris hansen]

Chris,

It's not optimal, but you can adapt it to a 5 point intensity scale (5 being highest intensity): MON-FRI 1-1-2-3-5.

Wow, thanks for the quick reply.

On the above schedule, would Saturday and Sunday be off days? Would it work to simply drop one of the high intensity days so it fits in a 7 day week?

Getting up earlier isn't really an option. I'm not home until late on those days and, if I get less than 6 hours sleep, I'm not likely to have the energy to work out.

Thanks

[Scott Sonnon]

There's only one HI day on the 5 day schedule. No-No-Low-Mod-High

The ppl who absolutely must do this (very few ppl must; most are just patterned behavior), take SAT-SUN off.

[BrainSquirt]

Am so glad to see this topic.
It's just not worth it for me to drop playing team sports or other things scheduled at the same time each week, etc so I have been working on the same issue by trying to tune a 4 day followed by a 3 day cycle
so far it's\
Day
1 rest
2 light
3 medium
4 heavy
5 rest
6 medium
7 heavy

thoughts? ideas? thx.

[Paul K]

BrainSquirt - too much high intensity spaced too close together.

I have used a weekly wave for my current TacFit. I am currently on “Oscar” or 15 weeks.
Monday “No” Svaroopa Yoga 30 – 45 minutes
Tuesday “No” Intu-Flow® combine levels 1 -3 @ 30 – 45 minutes
Wednesday “Low” FlowFit®® 14 to 20 plus minutes (progress time increase and level increase)
Thursday “Moderate” TacFit letter for the week, emphasis on technique keeping intensity at moderate level
Friday “High” TacFit repeat letter of the week at my max intensity for score
Saturday R & R + “No” Intu-Flow® Level 1 or used as a make-up day (if I need to miss a day during the week, I move all days post one slot)
Sunday R&R + “No” Spinal Wake-up

This has works well for me. Gives time for Tai Chi, recreation and family.

[chris hansen]

Am so glad to see this topic.
It's just not worth it for me to drop playing team sports or other things scheduled at the same time each week, etc so I have been working on the same issue by trying to tune a 4 day followed by a 3 day cycle
so far it's\
Day
1 rest
2 light
3 medium
4 heavy
5 rest
6 medium
7 heavy

thoughts? ideas? thx.

Are the heavy days your team sport days?

[BrainSquirt]

In what I've been calibrating "Team sports" days have been medium days.
Focus is on wind and fun... I play hard just the right amount of time (usually) then stop...