Flow fit 4x7

[jenkzy521]

I have decided after some sobering sessions that i am not ready to work through Coach Hurst's most excellent "I-Pack" program yet.
The reality is that i need to really "own" the basics first, my FlowFit® is very weak and my Clubbell® technique leaves much to be desired.

this is just factual observation, I am in no way giving up or quitting.

Just going to hone my focus and trust the process is all.
So, I'm going to start with a FlowFit® 4x7.
Since I'm having problems with the spinal rock back to squat and the modifeid springing tripod I will incorporate 'cricket flow'
to help with hip opening.
Intu-Flow® is my daily medicine and it has helped me tremendously!

cheers,

kevin

[HereBeADragon]

Sounds good. What kind of progression plan are you using for your 4x7?

[jenkzy521]

Hey Brian,

I think i am going to start the cycle at 6 minutes on my first moderate day and get it up to 13 minutes by the last high day.
but at the moment even the squat is challenging me (level 2)
so i am going to work on individual movements at the start of the session and start the clock after i feel i have warmed up a bit.
or: I will begin at level 1 (though my pride will be bruised)

I think a mistake that i have made and perhaps some others as well is, though i can lift a kettlebell or dumbell, do some pushups,
maybe squeeze out a pullup or two, If I cant control my own bodyweight in all planes of motion my fitness is not actually authentic. At least it feels that way for me.
Thats why i find CST so intriguing and challenging.

thanks for asking BTW

best,

kevin

[shadow]

Hey Kevin,

An idea for an approach to FlowFit® that might interest you that I have been thinking about is using two Time approaches for each of the moderate and high intensity days as a ratchet.


On the moderate day you have a set number of rounds to complete (starting at 6 or whatever you choose as valid). Take as long as you need to complete that number with an RPE not exceeding 7.

On the high intensity day you now flip it and instead have 20 minutes (or a time frame appropriate to you) to complete as many rounds as possible, with the one caveat that you must complete 1 more round than was set for your moderate intensity day.

Then the next cycle add one extra round to your previous moderate day, and again take as long as you need with the following high intensity day needing to complete this many rounds + 1 within 20 minutes.

The effect being a ratchet of volume into compression.

An idea...

[jenkzy521]

Damien,
thanks for that idea, it sounds like something i may try.
appreciate you taking the time to help!

cheers,

kevin

[exp626]

When I did a FlowFit® only 4x7 I worked my moderate days aiming to get the least number of rounds in the given time window. Going super slow through everything definitely makes everything much more strength focused, and strength work tends to be the trend of the 4x7 cycles (with metcon happening on the high day). Just another idea for your toolbox.

[Jayelle]

Hi Kevin,
Another thought would be to work on (looking at 6 mins)

LOW INT DAY – work on each movement holding for extended times (20-60 mins) about 4-6 times on each before moving on to next movement. Nice and slow like Yoga (RPE 3-4) working on technique (RPT 8-10) and breath and finding if you have any discomfort happening (RPD < 3). Making any modifications necessary.

MOD INT DAY – 2 min x 3 blocks of slow steady, ending wherever through the flow when 2 mins is up. (you do not have to complete a whole round)

HIGH INT DAY – 3 min x 2 blocks of slightly higher intensity, ending wherever through the flow when 3 mins is up (longer time will give you a higher intensity as well)

Documenting - how many rounds of 2 mins / 3 mins and how many complete rounds in each block.
And Your RPE / RPT / RPD to compare improvements of each round of 4x7

As you progress you could add either more 2 min / 3 min blocks to each training day until you reach 20 mins each round.
Or increase the 2 / 3 min blocks by time
eg. 2.5 mins / 3.5 mins
3 mins / 4 mins etc etc until you reach 20 mins each round.

Then start adding the rounds together
4 mins x 5 = 20 mins
5 mins x 4 = 20 mins
7 mins x 3 = 21 mins
10 mins x 2 =20 mins
20 mins x1 = 20 mins

I’m not sure if I have repeated myself here; (or if I have repeated what Damien said) anyway hope you get the gist of it. Before you know it you will be doing 20 mins each round without thought apart from whether it is a MOD or HIGH INT day.

It may take more than one 4x7 but whose counting. It’s your workout, do your best.
Good luck

[jenkzy521]

Wow!
thats a very comprehensive plan and its much appreciated!
I'm sure you meant 40 to 60 'seconds' for each pose on the lo days ( I hope :-)

This seems very do-able for me, thanks again jamie.



kevin

[Jayelle]

I'm sure you meant 40 to 60 'seconds' for each pose on the lo days ( I hope :-)

This seems very do-able for me, thanks again jamie.



kevin

MMMMM yes I did, sorry if I scared you, damn typo's