A few additions:
> if possible do the joint mobility daily
> can also apply this scheme to your martial arts training (roughly low = technical training, high = hard sparring), using perceived intensity as a guide
> can use this to peak for a comp, by scheduling so that your comp is the last "high" day in your cycle
Disclaimer: I haven't actually done a 4 x 7 so this is all just theory (although I do the joint mobility dailyish, so that bit is true, and I do schedule in recovery days for my yoga/ stretching).