The joint mobility and yoga components are the key to 4×7 – they're what increase your rate of recovery so you can work harder more often, and progress faster.

These two components (priming the joints, and compensatory movement to release tension) are also half of the performance enhancement equation – the half that most systems miss. Most people focus on adding driving forces (ie. more power, more speed, longer endurance, etc). No other systems that I know of except CST also focus on "removing the parking brake" from performance. I've had incredible results with pro athletes and fighters from focusing on that alone. (I wrote an earlier post on driving forces & restrictive forces – do a search for that if you want more info, or perhaps someone can post the link if they know offhand where to find it)

Also remember that most athletes compete under-restored and overtrained. Don't underestimate how crucial recovery is to your performance, and your health. You make your gains on the recovery days, not the work days. Both are necessary.