So...we have the assignment from the CST Cert of applying ourselves to a 4X7 protocol. Cool. I'm going for twin goals:
1) FlowFit® 2: 15 reps in 15 minutes
2) Bruiser Gama Cast Century. 100 reps in about seven minutes.
My first step was designed to accustom my body to the training load: 15 minutes/15 reps of FlowFit® on the same day as 100 Gama Casts with the bruiser. Making certain that my tendons and joints were cool with it.
Workouts start with Warrior Wellness, then move to kata, and then to FlowFit®. Previously, I'd used a GTG approach: 5 reps Gama cast every 30 minutes. After two days of that, I tried 5 reps with one minutes rest between, to see how many sets I could manage. The answer was: 5 sets of five with one minute rests. The remaining 75 I distributed throughout the day.
Today I did 20 sets of 5, starting one set every two minutes. A very convenient way of using the timer. Took me forty minutes and 34 seconds. Now I have to ensure that I'm not too sore tomorrow (today was a MEDIUM day on my 4X7).
This runs three days a week. On alternate days, I'm a yogi, and will be working with my Asana, again, according to the 4X7 pattern. Sunday's off, regardless.
I'll be integrating some very specific martial arts movement in for an evening workout, again being careful to stay within the 4X7 pattern to avoid overtraining.
I'll be watching muscle and joint soreness, but I have a good jacuzzi, access to yoga, and excellent nutrition. This should be interesting!