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Other/Mixed The 4x7 Protocol

Other strength modalities (e.g., Clubs), mixed strength modalities (e.g., combined kettlebell and barbell), other goals (flexibility)

3letterslong

Level 6 Valued Member
I found this old article and I really, really like the sound of this program so I had to share it. In it, Scott Sonnon talks about the 4-day intensity cycle he created working with Valery Fedorenko.


Basically, every 4 days is a complete cycle and you complete 7 cycles in a month.

  1. Moderate intensity = strength practice
  2. High intensity = metabolic conditioning
  3. No intensity = joint nutrition and lubrication
  4. Low intensity = compensatory recovery

This would be a pretty easy way to work on my goals:

Day 1. Strongfirst workout 3-5 x 3-5
Day 2. S&S
Day 3. Original Strength resets, Second Wind
Day 4. aerobics, Relax Into Stretch

I think I'm going to give this a try after I finish my current program.
 
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ferreyramarquesto@gm

Level 1 Valued Member
This brought back to me an idea i always had, very similar to total package for general programming.
Day 1. Strength: eg. S&S with Lower reps, more sets (in my case I have to maje the jump from 24 to 36kg kb) + pullups
Day 2: conditioning: S&S longer sets (following adachis advice to have volume) +PU
Day 3: road work

This way, over a 360 period, you do 120 runs, y 120 days of strength and 120 days of conditioning (you keep running, sta mina, and pulling habilities), and Life ítself brings you forced rest days

(I adujst it to S&S ish protocol, but once I achieve simple with 36 you can swap to ROP, but with an extra rest day)
At the end is like novocaínas e (what i do now but with more focus on conditioning)

On week days (i have 40’ for sun salutations and training ) you keep S&S focused, and runs as aeróbic intervals, on week ends, you are extra sets and even exercises, and make runs longer.

Opinions?
 

Ege

Level 5 Valued Member
This brought back to me an idea i always had, very similar to total package for general programming.
Day 1. Strength: eg. S&S with Lower reps, more sets (in my case I have to maje the jump from 24 to 36kg kb) + pullups
Day 2: conditioning: S&S longer sets (following adachis advice to have volume) +PU
Day 3: road work

This way, over a 360 period, you do 120 runs, y 120 days of strength and 120 days of conditioning (you keep running, sta mina, and pulling habilities), and Life ítself brings you forced rest days

(I adujst it to S&S ish protocol, but once I achieve simple with 36 you can swap to ROP, but with an extra rest day)
At the end is like novocaínas e (what i do now but with more focus on conditioning)

On week days (i have 40’ for sun salutations and training ) you keep S&S focused, and runs as aeróbic intervals, on week ends, you are extra sets and even exercises, and make runs longer.

Opinions?
If I were you, I would do the “heavy” Swings two handed, and “heavy” TGU’s as half TGUs. Otherwise, I would definitely hurt myself since I am not a KB expert.
I do have a personal program similar to this beacsue of necessity. My Swing form and my TGU form are crap because of mobility issues, but I am bored of mobility drills seems to go no wehere for me. So I am doing an embarrassingly light S&S protocol, more to keep moving and greasing the groove in a hope to get more mobile while practicing the moves them selves.

For my strength work, I do a calisthenics based program where I feel comfortable to push my self more.
 

Ege

Level 5 Valued Member
I found this old article and I really, really like the sound of this program so I had to share it. In it, Scott Sonnon talks about the 4-day intensity cycle he created working with Valery Fedorenko.


Basically, every 4 days is a complete cycle and you complete 7 cycles in a month.



This would be a pretty easy way to work on my goals:

Day 1. Strongfirst workout 3-5 x 3-5
Day 2. S&S
Day 3. Original Strength resets, Second Wind
Day 4. aerobics, Relax Into Stretch

I think I'm going to give this a try after I finish my current program.
I like this idea. But my dilemma is, taking two “high frequency” programs and combining them with other two, dilutes the high frequency nature of the programs. I think this approach will work eventually, but results will come in very long term for my tastes.
 

3letterslong

Level 6 Valued Member
I like the idea of it. Be sure to report how you like it after spending some time with it.

I'm so intrigued by the program that I ditched my old program and started the new one today with a no intensity day. I did Original Strength, parasympathetic breathing, some light isometrics and a 15 min mobility routine. I liked it. Dedicated mobility work is something I've been wanting to include, but haven't. I'll update this thread after a month of this.
 

3letterslong

Level 6 Valued Member
Seems like it might be okay for maintenance, but that progress would be challenging.

It's a big reduction in total volume.

At Fedorenko's, it was used in conjunction with their regular sport training. It seems like it was intended to improve strength / conditioning while also promoting recovery. It's the only sports-supplementing program I've ever found that did those two things automatically, without me cobbling them together.
 

3letterslong

Level 6 Valued Member
I would not call S + S metabolic conditioning. This looks like a de-load program from getting beaten up going hard for a couple of months.

I wouldn't call it metabolic conditioning either, but i get enough of that at martial arts so S&S is closer to my workout goals. I never mentioned it in the original post, but it looks like it was used as an assistance program to their regular kettlebell training at Federenko's, which is probably the reason it's so light in terms of work. It's also the big reason it appeals to me. I think it's the only sports-supplementation program I've ever found that has strength, conditioning and recovery built in, without me having to cobble them together.
 

watchnerd

Level 8 Valued Member
At Fedorenko's, it was used in conjunction with their regular sport training. It seems like it was intended to improve strength / conditioning while also promoting recovery. It's the only sports-supplementing program I've ever found that did those two things automatically, without me cobbling them together.

You're still doing less work and getting less training stimulus.

Alongside a sports program, that could make a lot of sense to avoid over-training.

But as a standalone program, seems like you're leaving a lot of potential gains on the table.
 

3letterslong

Level 6 Valued Member
This brought back to me an idea i always had, very similar to total package for general programming.
Day 1. Strength: eg. S&S with Lower reps, more sets (in my case I have to maje the jump from 24 to 36kg kb) + pullups
Day 2: conditioning: S&S longer sets (following adachis advice to have volume) +PU
Day 3: road work

This way, over a 360 period, you do 120 runs, y 120 days of strength and 120 days of conditioning (you keep running, sta mina, and pulling habilities), and Life ítself brings you forced rest days

(I adujst it to S&S ish protocol, but once I achieve simple with 36 you can swap to ROP, but with an extra rest day)
At the end is like novocaínas e (what i do now but with more focus on conditioning)

On week days (i have 40’ for sun salutations and training ) you keep S&S focused, and runs as aeróbic intervals, on week ends, you are extra sets and even exercises, and make runs longer.

Opinions?

I think that's a really good way to set it up as long as the road work doesn't beat you up. Tom Furman has a program template very similar, but I forget which book it's in.
 

3letterslong

Level 6 Valued Member
You're still doing less work and getting less training stimulus.

Alongside a sports program, that could make a lot of sense to avoid over-training.

But as a standalone program, seems like you're leaving a lot of potential gains on the table.
I agree. I guess I should have specified that my interest in it wasn't as a standalone program.
 

3letterslong

Level 6 Valued Member
I like this idea. But my dilemma is, taking two “high frequency” programs and combining them with other two, dilutes the high frequency nature of the programs. I think this approach will work eventually, but results will come in very long term for my tastes.

Yeah. I screwed up in not mentioning this wouldn't be a standalone program, but used in conjunction with my martial arts training. It seems that's the way it was used a Federenko's, used alongside their KB sport training. So, for that reason, infrequent strength and conditioning work that isn't too taxing and would be easy to recover from seems like a plan that would be good for me.
 
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