Escalating Density Training
The following program is a training block I include during our off-season program. It is adapted (and modified) from Charles Staley's "Escalating Density Training." http://www.t-nation.com/free_online_article/sports_body_training_performance/escalating_density_training
I use EDT it in its simplest format and in a way that fits our training environment and level of athlete. When you view the example program provided be sure to consider how this type of program would work in your training area and with you level of athlete before implementing it.
My adapted format is to perform a 15min (Charles recommends 20min) strength training session with two major movements as a super set (i.e. Squat pattern with Upper body pulling pattern and Upper body pressing pattern with Lower body pulling pattern). Your goal is maintain sets of 5 reps and accumulate as many sets as possible in 15min. If you cannot maintain 5's then drop to 4's. If you can't maintain 4's go to 3's and so on and so on.
Charles Staley recommends this workout for Hypertrophy and has seen great success. My purpose is to improve strength endurance by using his very effective and simple way of increasing reps and loads week to week. Hypertrophy is another added benefit too!
I use Staley's recommendation to calculate tonnage at the end of the workout for the major exercises to gage improvements week to week. We only use this phase for two or three weeks because of the fatigue levels imposed on the body. I also found this type of method to be very effective leading up to a work capacity phase during the off-season.
Determining loads is challenging, but the goal is to utilize a weight you can perform for multiple sets (3-4sets) of 10reps. Athletes will achieve anywhere from 13 to 18 sets. If 16+ sets of 5 reps are performed in the workout, the goal is to better that total the following week. If the athlete performs sets totaling a mixture of 5's, 4's, and 3's for example, we will perform the workout the following week using the same loads with the goal being to make every set equal 5 reps and perform more total sets. By doing this you will see tonnage increase as well as strength gains.
WE DO NOT USE OLYMPIC LIFTING MOVEMENTS WITH THIS TYPE OF PROGRAM. CHOOSE SIMPLE MOVEMENTS WITH TECHNIQUE BEING THE NUMBER ONE GOAL IN MIND.
The above article highlights more detail about the Escalating Density Training program.
Enjoy, Mike Potenza
