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  1. #11
    Comrade Yuri is offline Senior Member
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    Nov 2008
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    210

    Default That is BRILLIANT!

    Comrade - I was just about to write to you, Pavel and Coach Davies asking for a protocol to get me to 30 bodyweight bench presses and an 18 minute 5K for next year's Arnold Pump 'n Run. You answered my question before I even asked it. Thank you! Power to the people!

  2. #12
    Ethan Reeve is offline Senior Member
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    Nov 2008
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    717

    Default Re: That is BRILLIANT!

    Yuri,
    take your bodyweight on bar and start where you feel your level is:
    30x2 in 30 mins.
    20x3 in 20 mins.
    15x4 in 15 mins.
    12x5 in 12 mins.
    10x6 in 10 mins.
    8x7 in 8 mins.
    7x8 in 7 mins.
    6x9 in 6 mins.
    3x10 with 1 min. break after set
    3x11 with 1 min. break after set
    3x12 with 1 min. break after set
    2x13 with 1 min. break after set
    2x14 with 1 min. break after set
    2x15 with 1 min. break after set
    2x16 with 1 min. break after set
    2x17 with 1 min. break after set
    1x18, 1x12 with 1 min. break after set
    1x19, 1x11 with 1 min. break after set
    1x20, 1x10 with 1 min. break after set
    By this time you should be pretty close to 1x30 reps with bodyweight.

    I have had football players do 48, 45, and many in the 30 reps range training
    this way for the NFL test on 225 lbs. bench. We also had them do this only
    once per week while doing heavy singles once per week. Along with this we
    did 4x8's twice per week on dumbbell bench triceps extensions, plate raises,
    chinups. We used the 225 lbs. on bench only when we went for reps. On
    singles we worked up to only did 1 single at 1RM.I'm sure there are many ways to attack
    this so be creative. I tend to not like the bench all that much. I still
    don't care that much for this as a test of strength for football players. I
    wish they would test the kettlebell clean-n-press for reps with a 72 lbers.
    In Strength,
    Ethan Reeve

  3. #13
    Aaron5000 is offline Senior Member
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    Nov 2008
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    125

    Default Ethan: Hypertrophy and compressed time intervals?

    First off, I think this training model is really fascinating, I wouldn't mind trying it out for a spell myself. I do have a question however. With the amount of reps noted, won't this lead to increase an in hypertrophy? The reason I ask is that it seems alot like bear training where you try to get many as many sets completed as you can with short rest intervals. This also reminds me of Charles Staley's Q4 hypertrophy phase of training, where you try to plug more and more reps into the same time frame. Am I way off base, or will you get bigger in addition to stronger? If size where your objecitive, would you just plug in more reps? Thanks again for the great post!

    Aaron5000

  4. #14
    SiDaiJoey is offline Senior Member
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    Nov 2008
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    324

    Default Density training vs. Ladders?

    I'm gonna try this for kettlebell snatches. I say start w/ 40, divided into 8 sets of 5 with a minute rest.

    One question, how is this different from a ladder? What does this do that ladders doesn't?

    Joey

  5. #15
    jdljon is offline Senior Member
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    Nov 2008
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    Default Re: Density Training-Different Approach!

    As a variant of this approach, albeit, not as scientific, I have done as superset of 2kb military presses and 1 pood snatches for an hour Initially I started off at 10 reps with the 1 pd snatch in each hand and 5 l and r military presses with the 2pd. When I got tired with 5, I went to 4, then 3, then 1 rep sets. My goal was 60 in an hour. I really busted ass with 2 minutes to go and having 52 done. I pulled off an 8 rep set with the 2 pood to get 60 with the r. THen I did 4 with the left and rested 30 seconds, then 2, the rested 15, then another 2. When I got tired with the snatch, I cut the reps in half to 5 rep sets. I got a damn good ab workout to boot. However, next time, I try this I'll try to get the same in 55 mins...thereby increasing work capacity. Your approach crystalizes my understanding of work capacity and density training.

  6. #16
    Ethan Reeve is offline Senior Member
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    Nov 2008
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    717

    Default Re: Density Training-Different Approach!

    Andy68,
    On step #1 do 2 reps every minute until your form changes then switch to singles to finish out the total volume. I know this adds more time to the lift but it is important. This will also happen when switching from each level. For instance, if you are doing 8x3+3 and form changes at set 6 then finish out the total 24+24 in either 2+2's or 1+1's. But still keep doing the 1 mins. sets if possible. I find it better to keep using the 1 mins. sets. However, I think your way of doing it by adding more rest will work also if you keep trying to push the density with as many sets as possible within the 1 mins. range. This approach really does work. However, I'm sure there are many ways to skin a cat. I especially like to do this training when working with alot of athletes together. It can be very motivating. I have had many of our football players over spring break doing the kettlebell clean-n-press with the 2 pood for total volume of 24+24. Some have started at 12x2+2 in 12 mins. some at 8x3+3 in 8 mins. and some at 6x4+4 in 6 mins. I really want to work the whole team on this lift scheme twice a week but we only have the 5 sets of kettlebells. We are planning on purchasing more kettlebells until we get one or two sets at every one of our 20 lifting platforms. Kettlebell training is great for athletes of all sports especially when mixed with with olympic lifting and squatting movements. I hope this answers your question.
    In Strength,
    Ethan Reeve

  7. #17
    Steve Freides is offline Senior Member
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    Nov 2008
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    7,649

    Default Re: Density Training-Different Approach!

    Andy, if I may be so bold as to attempt an answer here, Coach says one is to continue with each level until it is "easy". I think that means one would do each level until it can be successfully completed in good form, however you get there, before moving on.

    That makes the most sense to me, too.

    =S=

  8. #18
    chris m. is offline Senior Member
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    Nov 2008
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    1,951

    Default see the Charles Staley article @ T-mag

    Charles Staley wrote an article about density training. He advocated it primarily for purposes of hypertrophy.

    It can be found at:
    http://www.t-mag.com/articles/196dens.html

  9. #19
    OzzyAl is offline Member
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    Nov 2008
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    89

    Default Re: Density Training-Different Approach!

    Comrade Ethan,
    A truly outstanding article. I currently work at a high school (college) in Australia as a strength and conditioning specialist. As the kids are restricted in their times to workout, the density program sounds like a great way to pack it in when they do work out. As we have adolescents, and not fully matured athletes training, are there any major restrictions you can think of for them to do this type of training? The weights room is supervised at all times, so safety is paramount. I tend to favour the bodyweight exercises for the younger guys as a good lead in to when they mature and are able to start moving iron.
    Appreciate your thoughts on this.
    Cheers mate
    AL

  10. #20
    Lazio is offline Member
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    Nov 2008
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    82

    Default THANKS, I'm amazed. Again! n/m

    nmnmnmnmmnmnmnmnm

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