Forward Pressure 4x7

[rcanalejr]

I plan to incorporate Forward Pressure into a 4x7 in fulfillment of certification from the Xi seminar this past weekend. I will start upon return from my vacation at Gulf Shores on Monday, Aug 25. I chose Forward Pressure because I need work on the quad-hop.

I'm trying to work out the kinks in the 4x7. My Lo day will consist of the 5 flows and maybe some extra compensation. Moderate day covers the begginer sequence of Forward Pressure. High day possibly tact fit or flow fit protocal.

The tricky part is mixing this 4x7 with my martial arts advancement. I need to practice forms, have energy for multiple 3min rounds, holding stances for 4min/stance, and 80 push-ups and squats in a row to reach the next rank.

I feel comfortable with squats. I believe Forward Pressure will aid in the push up requirement. I'm thinking of mixing martial art form training in with the mod intensity day and stressing 3min rounds on the high intensity day.

Please give advice!
Thanks!

[rcanalejr]

Day 1
Monday, Aug 25
Moderate Intensity

12:00 pm
Warmup: 13min,Joint mobility, core work(sit-ups, bicycle crunches), 3 rounds of Flow-Fit

Activity:3 rounds with 30s-1min break between each exercise, and 3 min break between each round
Beginer Level Forward Pressure Routine
Trinity Squats w/ 35 lbs Clubbell®® for 30s
Quad-Pulse for 30s
Commando Pull-ups for 30s

Cooldown: 13min, Forward Pressure compensations, arm swings, child's pose, leg swings, pigeon pose, dancer's pose, and forward bend.

Assessment: RPE: 7, RPT: 8, RPD: 1
Got close to failure on Forward Pressure routine and pull-ups, yet wondering if I really overloaded the system. Felt like I tapped into metabolic conditioning instead.

Felt dizzy after the 2nd and 3rd rounds. Possibly due to lack of sleep and hydration. School just started and I'm working out my schedule.

May just do the Forward Pressure routine next time, but I'm a fan of working the whole body to prevent over specialization.

I feel good about my cooldown routine. I try to perform an open and closed chain compensation for each exercise.

My goal of this 4x7 is to increase the stamina and skill of my quad-hops. Once I feel comfortable with high exertion with proper technique, I plan to intergrate the quad-hop into my High-intensity days.

6:30pm
45min modern kenpo-jitsu class
RPE: 7, RPT: 8, RPD: 1
My joints felt lubricated and in prime condition for the class. Classes tend to stress a mix of cardio and calisthenics. I believe the class will make a nice fit into my Moderate Intensity Days.

[wiggy1]

Possibly due to lack of sleep and hydration.

Must have been one heck of a vacation !

It was great to meet and train with you at XI! You really helped me out a lot during the Seminar and I really appreciate and thank you for that.

Good luck with this cycle!!

[rcanalejr]

It was a good vacation even though I came home a day early due to the tropical storm.

It was nice to have a roomate who perscribed a means to attack the trial by fire when my original plan failed...(100reps to 130reps, and the order of the swings)

Thanks for the support and advice man.
Hope to train with you again!

[rcanalejr]

Day 2
Tuesday, Aug 26
Hi Intensity
12:30pm

On my Hi days, I plan to eventually go 3:30s with 50sec recovery. This may not be achived by the end of this 4x7, in which case it will carryover to the next.

Warmup: 16min, joint mobility, crunches, bicycle crunches, extension program with mini clubbells

Activity: 5, 2min rounds with 1min recovery of the following exercises:

10 Double Swipes w/15 lb. clubbells
5 Side leg lifts per leg
5 Ring Rows
8 Trinity squats
8 push ups

I usually finished exercises with ~20sec to spare. So, I completed the remaining time with swipes.

Cooldown:12min, Joint mobility covering: neck, shoulders, elbows, hips, and knees; front and side leg swings; camel-to-child's pose transitions; forward bend; flock of pigeons, center splits-to-updog splits transition

RPE 7, RPT 7, RPD 3 slight left shoulder pain, Peak HR 173.

Assesment: I didn't feel like this routine pushed my threshold as I wanted it to. I was expecting to feel a little queezy or dizzy, but it didn't happen. I will increase the the time in the rounds by 15-30s, and might add more challenging exercises. I'm going to reconsider where I want to take the Hi intensity day as well.

[rcanalejr]

Day 3
Wednesday, Aug 27
No Intensity
11:45 am

Joint Mobility: ~20min, head to toe, with forward bends, steeples, center split to updon split transitions, forest 4CBD

RPE 2, RPT 9, RPD 2 stiff/soreness in upper right trapezius and mid right erector along spine.

Assessment: the routine felt great! I get a nice hip release from the center to up dog split transition.

[David Nicol]

Best of luck with this 4x7 Bob - hope to train with you again soon bro.

Dave

[rcanalejr]

Thanks Dave!
I'm looking forward to trainig with you as well.

[rcanalejr]

I'm on day three of my Forward Pressure 4x7, and not satisfied with where I originaly planned to take it. I decided to focus on Forward Pressure only, and not my original goal of conditioning in my martial art as well as developing Forward Pressure. This simplifies the structure and progress of my 4x7 into a more manageable task for me.

Moderate intensity days will focus on skill development of the Forward Pressure flows. Folowed by conditioning each component through 30sec Time Under Tension sets. This will develop the skill, strength, and stamina to perform the flows.

Hi intensity days will focus on metabolic conditioning through the Forward Pressure flows, and possibly Flow-Fit.

No intensity days will focus on joint mobility compensation

Lo intensity days will focus on releasing and priming the body through the five flows of Prasara and the Forward Pressure compensations.

[Soheil John Ward]

It was great training with you and the rest of the folks at XI Bob! Looks like a great plan, I'm incorporating Forward Pressure in my 4x7 as well because I've lost a lot of endurance in that plane. It was definitely my weak point at the seminar.
I recommend using some of the specific exercises you will be doing for your test. Even though you are doing movements that have a higher level of sophistication than a push-up or 4 minute horse stance, and there will be a lot of carry-over, I would still practice those specific skills.

Good luck on your test, I look forward to training with you again soon!