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Post a Comment. Saturday, November 24, Here is the original "Density Training" post by Ethan Reeve from the dragondoor. To all concerned, This may be a little different training than many are accustomed to: I have had many types of athletes have great success increase their strength as well as strength or power endurance doing what I term "density training" For instance, let's say your goal for the 2 pood kettlebell clean-n-press is to do 12 reps in a row.

First, you want to use double the voume of your goal which is 24 reps. You will only do this workout twice per week.

You will start out doing 12 sets of 2 reps in 12 mins. Meaning you start a new set every 60 secs. At first your rest periods will be about secs.

After this becomes easy to you move to 8 sets of 3 reps in 8 mins. When this becomes easy move to 6 sets of 4 reps in 6 mins. When this becomes easy move to 5 sets of 5 reps in 5 mins. You will notice by now your rest periods become shorter as your reps increase. After this becomes easy move to 4 sets of 6 reps in 4 mins. When this has become easy for you I can promise that you will be able to do the 12 reps goal on the clean-n-press.

Using this formula I have had many, many athletes perform between reps on chinups in a row. I had one wrestler do chinups in 63 mins. While I have had many other athletes do between chinups in mins. Our goal at UT Chatt. We started with 20 sets of 5 in 20 mins. This took a period of 3 months to reach. However, we then did the reps each day throughout the season along with our rope climbs, and 3x's per week power cleans, front squats, rdls, standing presses, bent rows,dips, etc.

Do this only twice per week. Notice that at first your workout might only be snatches. However, as you spend less time on the snactches you will be able to put more lifts into your program.

Once you have reached the 10's decrease the volume to the goal volume because now you are going for pure quality. My caution to you is that you will want to do this only twice per week. It can be very taxing.



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