4x7: The Complete Fitness Formula from Circular Strength Training
The greatest problem with most exercise programs is an inability to balance work and rest. That is the single biggest reason clients fail to achieve their goals. Most coaches either have you training too hard or too often, burning you out in the process, or they have you training too light to get a proper training effect.
The formula laid out in the 4x7 Wave series ensures that you can work optimally on your High Intensity days in order to garner the maximum training effect in each cycle throughout the program. Over the course of seven cycles of four days, 4x7 pushes back your fitness threshold in ways that you would not believe possible if you haven't experienced it for yourself. It's simply astonishing just how much difference a measly 28 days can make!
The formula laid out in the 4x7 Wave series ensures that you can work optimally on your High Intensity days in order to garner the maximum training effect in each cycle throughout the program. Over the course of seven cycles of four days, 4x7 pushes back your fitness threshold in ways that you would not believe possible if you haven't experienced it for yourself. It's simply astonishing just how much difference a measly 28 days can make!
Bodyweight Exercise Revolution
The first title in the 4x7 Wave series of ebooks, this is the most accessible introduction imaginable to the power of the 4x7 Wave principles
Below you can read more about the nuts and bolts of the 4x7 Wave and its associated principles.
Hailed as "one of the best body-weight exercise manuals out on the market,"The Bodyweight Exercise Revolution ebook is an accessible way to start working with the 4x7 protocol immediately. It requires absolutely no equipment to get started.
Click here to learn more.
Hailed as "one of the best body-weight exercise manuals out on the market,"The Bodyweight Exercise Revolution ebook is an accessible way to start working with the 4x7 protocol immediately. It requires absolutely no equipment to get started.
Click here to learn more.
More Than Just A Program: 4x7 Is A New Paradigm
4x7 delivers a new and exciting protocol for fitness, fat loss and sports performance.
Although the 4x7: The Magic In The Mundane DVD set is a complete, stand-alone program which includes descriptions of each exercise in great detail and a step-by-step roadmap of the 28 day program, it is also a tutorial on applying the 4x7 protocol. What this means is that the method used to achieve the results in this specifically crafted program can be applied to a vast variety of goals, needs, sports and access to equipment.
This program groups all three wings of CST, Intu-Flow® Joint Mobility, Prasara Yoga and Clubbell Athletics together into a masterfully crafted program which waves through various intensity levels to make sure that you get the active rest and recovery needed to make sure that you can work optimally on your high intensity days in order to garner the maximum training effect possible with each cycle through the program. Through seven cycles of four days, 4x7 pushes back your fitness threshold in ways that you would not believe. It is astounding how much difference a measly 28 days can make using 4x7!
There are some truly amazing tales of transformation associated with "Flow Coach" Scott Sonnon's original 4x7 formula. I personally gained 2.5 lbs of muscle and lost 5 lbs of fat in only 28 days using these methods during one 28 day cycle. On a separate occasion, I used the 4x7 protocols to improve my time in the RMAX Clubbell® Trial by Fire challenge by almost 20 minutes, from 46min to 28min 38sec in only a couple months. By systematically building rest and recovery into my training in a scientific way, I was able to hit new Personal Records consistently in almost all of my High Intensity training sessions. This would be impossible with a conventional linear training progression!
My client Lauri is a kettlebell enthusiast who was training hard. Too hard. Her problem wasn't the volume of work she was doing, but that she wasn't balancing that hard work with deliberate recovery. With Adam's help-using the 4x7 program-she blew her previous kettlebell sport performance out of the water!
Another client, Michel, diligently plugged away at an exercise program that placed too much emphasis on flexibility, movement recovery and prehab, but didn't put any time into creating a training effect and provoking progress and growth. It wasn't until Michel discovered the magic of mixing high intensity exercise with recovery that the true feeling of wellness was revealed to him.
Using the waving intensity of the 4x7 protocol you will achieve:
Maximal Progress With Minimal Breakdown.
That means you are training to live and not living to train. With 4x7, you do just the volume and intensity of work needed for constant progress without the aches, pains and soreness associated with programs that do not build systematic recovery into the training plan.
This program groups all three wings of CST, Intu-Flow® Joint Mobility, Prasara Yoga and Clubbell Athletics together into a masterfully crafted program which waves through various intensity levels to make sure that you get the active rest and recovery needed to make sure that you can work optimally on your high intensity days in order to garner the maximum training effect possible with each cycle through the program. Through seven cycles of four days, 4x7 pushes back your fitness threshold in ways that you would not believe. It is astounding how much difference a measly 28 days can make using 4x7!
There are some truly amazing tales of transformation associated with "Flow Coach" Scott Sonnon's original 4x7 formula. I personally gained 2.5 lbs of muscle and lost 5 lbs of fat in only 28 days using these methods during one 28 day cycle. On a separate occasion, I used the 4x7 protocols to improve my time in the RMAX Clubbell® Trial by Fire challenge by almost 20 minutes, from 46min to 28min 38sec in only a couple months. By systematically building rest and recovery into my training in a scientific way, I was able to hit new Personal Records consistently in almost all of my High Intensity training sessions. This would be impossible with a conventional linear training progression!
My client Lauri is a kettlebell enthusiast who was training hard. Too hard. Her problem wasn't the volume of work she was doing, but that she wasn't balancing that hard work with deliberate recovery. With Adam's help-using the 4x7 program-she blew her previous kettlebell sport performance out of the water!
Another client, Michel, diligently plugged away at an exercise program that placed too much emphasis on flexibility, movement recovery and prehab, but didn't put any time into creating a training effect and provoking progress and growth. It wasn't until Michel discovered the magic of mixing high intensity exercise with recovery that the true feeling of wellness was revealed to him.
Using the waving intensity of the 4x7 protocol you will achieve:
Maximal Progress With Minimal Breakdown.
That means you are training to live and not living to train. With 4x7, you do just the volume and intensity of work needed for constant progress without the aches, pains and soreness associated with programs that do not build systematic recovery into the training plan.
Moderate and High Intensity Days
These days might look something like this...
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Coach Steer's Blog
My musings on health, fitness, fat loss and sports performance (and from time to time, how I use the 4x7 protocol in my training).
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by CoachSteer
Hello world. I'm Coach Steer. My passion is using Circular Strength Training® (CST) as a means to enhanced sport performance and a tool for heal...
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