I've never experienced a more amazing rate of progress with Density Training as I have when combining them with 4x7.
In the past, I used to train a Clubbell® density cycle about 3 times per week, and it took 1 to 2 weeks to move up to the next level in the progression. With 4x7, I was able to bump up a level on every high intensity day. In other words, I was going up a level twice per week. I found that nothing short of incredible.
It always played out in exactly the same way. On every High Intensity day, I finished my training convinced that I'd never be able to bump up another level on the next High Intensity day. It had just been too tough and I would never adapt in time. Four days later, when the High day rolled around again, I always discovered—much to my amazement— that my body had been primed by the Moderate Intensity day and that Iʼd assimilated the gains of the prior sessions. The new level was always a challenge, but I never failed to nail it.
This is only possible because of the brilliant way 4x7 structures recovery and unloading alongside priming with an activity level that is gradually ramping up.
Youʼll follow exactly the same pattern I did in your own Clubbell Density Cycle. On each Moderate Intensity day youʼll perform the same workout you did on the prior High Intensity day.
And on each High Intensity day youʼll increase to the next level of the density progression.
(Donʼt worry if this sounds confusing—youʼll see from the chart on the following page how elegantly simple it actually is.)
Youʼll perform your 100 rep Century challenge on the final High Intensity day of the cycle.
Let your first Density Cycle be with the Clubbell Swipe.
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The Clubbell® Training Black Book
Clubbell Swipe Density Cycle
This Master Program Chart outlines each phase of your 28-day 4x7 cycle:
Intensity-> No Low Moderate High
Exercise Level 1 Level 2 Level 3
Clubbell Swipe (Men) 15 lbs 20 lbs 25 lbs
Clubbell Swipe (Women) 10 lbs 15 lbs 20 lbs
Do not change weights mid-cycle. You must complete all stages of the program with the same weight. If you begin with the 15ʼs, finish with the 15ʼs.
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The Clubbell® Training Black Book
The How-To
The Master Program Chart on the previous page contains all the set/rep numbers youʼll need to complete your cycle. Hereʼs what to do when you reach each of the four different 4x7 “days”:
No Intensity Day:
Perform a complete Intu-Flow joint mobility session (reference the Intu-Flow Recovery video).
RPE: 1-2; RPT: 8 or higher; RPD: 3 or lower.
Low Intensity Day:
Warm up with a brief Intu-Flow session, and perform the full Prasara compensatory movement flow 3x slow and deep (reference the Prasara Recovery video). RPE: 3-4; RPT: 8 or higher;
RPD: 3 or lower.
Moderate Intensity Day:
Warm up with the short Intu-Flow warmup session (reference the Intu-Flow WarmUp video).
Perform a session of Clubbell Swipes using the set/rep scheme for that day, as outlined on the chart (reference the “swipe” video).
End your session with 1 round of the Prasara compensation flow (reference the Prasara Recovery video). RPE: 5-7; RPT: 8 or higher; RPD: 3 or lower.
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The Clubbell® Training Black Book
High Intensity Day:
Warm up with the short Intu-Flow warmup session (reference the Intu-Flow WarmUp video).
Perform a session of Clubbell Swipes using the set/rep scheme for that day, as outlined on the chart—itʼll be one level above the session you performed yesterday (reference the “swipe”
video).
End your session with 1 round of the Prasara compensation flow (reference the Prasara Recovery video). RPE: 8-10; RPT: 8 or higher; RPD: 3 or lower.
Thatʼs it. Simply plug this pattern into the Master Program Chart for this chapter and youʼre all set to reap the rewards Clubbell Density Training will bring.
The following photos and descriptions are intended to be a reminder of the detailed coaching guidance presented in the video clips. Please study the videos carefully before you begin this exercise program.
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The Clubbell® Training Black Book
Swipe
Maintain good crown to coccyx spinal alignment as you fold at the hips into a “ski jump”
position. Exhale hard to activate your core, clench your glutes and explode forward, snapping your hips to full extension and standing tall. Keep your shoulders packed and maintain arm lock as the Clubbells are propelled upward by the force of your hip snap.
As the Clubbells momentarily float weightless at the top of their arc, break arm lock and tilt the barrels toward your shoulders. Drive your elbows behind the knobs of the Clubbells and drive the neck behind the barrel to move them over your shoulder into back position. Shock absorb with a slight knee dip. Elbows are pointed up at the ceiling, shoulders are packed to transfer the load to your entire structure, and crown to coccyx alignment is maintained.
Cast the Clubbells back to the front by exhaling hard to activate your core. Contract your glutes and quads, and at the same time pull your elbows up and around to pull the neck of the Clubbell in line with its centre of mass. Reestablish arm lock before gravity takes over. On the down swing, allow the weight of the descending Clubbells to pull you back into the beginning
“ski jump” position as you load for another rep.