The “4 X 7″ Model of Periodization Using Body Weight Training

Posted on August 25 2011 by Alica Blakeley

The “4 X 7″ Model of Periodization Using Body Weight Training

Im going to do something I havent ever done before on this blog. Im basically going to do half a post, then send you over to another site to get the rest of the info. Im not an expert on this subject and just want to guide you in the right direction. If you think 4 X 7 means 4 sets of 7 reps, then you would be mistaken. It is referring to something quite a bit different than that.

What is the 4 X 7 Model of Periodization? The 4 refers to 4 distinct workouts

Workout 1: No Intensity
Workout 2: Low Intensity
Workout 3: Medium Intensity
Workout 4: High Intensity

These 4 workouts are done 4 days in a row. The 7 refers to how many times this 4 day cycle is done. So over a period of 28 days, this 4 day cycle is done 7 times.

Where Did I Learn About This Funky Workout System?

Back in 2009 I was closely following an emerging blogger named Adam Steer. I liked his blog because he talked about many Eastern Philosophies ignored by many of us in the West. I learned things I had never seen mentioned in typical fitness magazines. Adam teamed up with Ryan Murdock (inducted into the International Martial Arts Hall of Fame in 2006) In late September of 2009, they released a groundbreaking body weight course> I was so committed to learning what Adam and Ryan were teaching that I cancelled my gym membershipbreaking a 17 year streak of paying monthly gym dues.

I Led a Private Blog for People to Learn the Program With Me

Over 200 people decided to ditch the gym Oct, Nov, and Dec of 2009and learn Ryan and Adams body weight program along with me. I posted every day for 90 days and we all did the program together. Out of the 200 who started the program with me, only 46 made it to the end. It was a tough program, but every single person in that private blog group who finished the program loved the results.

No Rest Days Using the 4 X 7 Method of Training?

You do a workout every day, so no true rest days. Heres the cool thingthe No Intensity Days and Low Intensity Days are almost better than a rest day. I sometimes trash Yoga, but Ryan had us doing Prasara Yoga. This was a complex high level program we were doing. The first two days of the cycle, prepared our bodies to perform at a higher level when the intensity was increased. Adam and Ryan call this, Releasing the Parking Brake.

Learned About His New Project Over A Hefeweizen

So Ryan is an extremely brave and adventurous guy. We were eating some delicious Seattle seafood, drinking beer, and having a great timethen he told us that he was moving to Malta. I think my girlfriend asked him what Malta was like. Get thishe had never been to Malta! That is nutty, but cool at the same time. I dont have that in my DNA. Very funny! Then he told us about a massive project that he was launching in June Adam and Ryan Launching a Body Weight Game Changer

They are releasing a master product called Shapeshifter…but have set it up to where you can add plugins to create a custom program. Want to do body weight and resistance band training? They will have a resistance band plugin. It will be one master program with various plugins. Supposedly they will add more and more plugins over time for people to create any program that suits their needs. I cant wait to see what this looks like (the program isnt for sale at this time).

Get a Free Shapeshifter Sample for the Next 24 Hours

Bottom lineI believe in what Adam and Ryan are doing here.I was pleased with their first big program, but this is supposedly going to blow that one out of the water. My only complaint about the last program was the quality of the videos. Ryan told me they hired a guy who works on major motion pictures to film Shapeshifter. You can see how impressive this looks, by checking out their free sample workout

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