Escalated Density Training for a Quick Workout or Training on the Road
Every now and then, when I'm in a rush, or simply looking for a change of pace, I find myself using "escalated density training," otherwise known as EDT. While I wouldn't recommend EDT for the development of pure strength or power, I find it particularly useful for two scenarios: 1) When you have very limited time to train, and just need a simple "Get In, Get Out" workout. Something that will allow you to complete a training session in roughly twenty minutes or less.
Given that, once you've attained a reasonable level of strength, it can take you thirty or more minutes just to warm up to your working sets of deadlifts or squats, EDT allows you to finish your workout rather quickly due to the lighter weights involved.
2) If you're traveling, and - as is unfortunately common in hotel rooms - the weights available are extremely limited (often capping out at 50lbs or less).
How To Do It
You'll complete two "blocks" of 5-10 minute intervals, utilizing two exercises in each block. These two exercises will ideally utilize opposing muscle groups, or "antagonist" pairings. For example, the good ol' push-pull pairing.
Pick a weight for each exercise that is roughly your 12-rep maximum, but only perform ten reps for the first set. Then, you're going to go back and forth between each exercise, using the same weight, without resting, for 5-10 minutes straight.
Let's use a dumbbell bench press and chest-supported row, for an example.
Chest- Supported Row (reps)
Dumbbell Bench Press (reps)
Set 1:
10
10
Set 2:
9
8
Set 3:
7
6
Set 4:
7
5
If you can perform 10 reps for multiple sets, then the weight is too light. On the contrary, if the number of reps you can perform with good form drops too rapidly (i.e. you can only get 4-5 reps on the second set), then it is too heavy. Also, note that the first set should especially not be taken to failure, as this will cause you to burn out too quickly. Always stop each set before your form degrades.
Begin on the low end of the time spectrum (5 minutes) for each "block," during your first session, and slowly increase the total time to 10 minutes as your body adapts and your endurance improves.
You'll also find that you'll be able to squeeze in more sets in the same period of time as you progress.
Perform two blocks of exercise pairings (four total exercises per workout), and you'll be in and out of the gym in twenty minutes. Also, for the those in the crowd who love "feelin' the burn," this will be right up your alley!
To help you out, I've provided a list (albeit far from comprehensive) of some exercises you can choose from. Choose one from each column for each pairing.
“Pull”
“Push”
Chest-Supported Row (various grips)
DB Bench Press (various grips)
TRX Inverted Row
Inclined DB Bench Press (various grips)
BB Inverted Row
(x infinity variations)
Lat Pulldowns (various)
Bent-Over DB Row (all kinds)
DB Military Press (various grips)
Pullups (various grips)
BB Military Press (various grips)
Bent-Over BB Row (various grips)
DB Floor Press (various grips)
Seated Cable Row (various grips)
Single-Arm Presses (all kinds)
Curls (various)
Pressdowns (various)
You can certainly use EDT with the lower body, as well, just don't be a doofus with your exercise pairings (ex. deadlifts with back squats, or 400m sprints with snatches).
Slow Tempo Strength Training for Increased Size and Work Capacity
Slow tempo strength training. This involves taking a compound movement - squat, pushup, inverted row, etc. - and performing both the eccentric and the concentric portion slowwwly, without pausing in the top or bottom of the movement. So, for a pushup, you would take 2-3 seconds to lower yourself down, and then immediately transition into a 2-3 second ascent. Rinse, lather, and repeat.
What is this good for?
- Improving work capacity
- To use in the “base” phase of a training plan, to allow for improved recovery capacity during later phases of training (you know what helps you recover in between sets of picking heavy stuff off the ground? Yep, the aerobic system) In fact, both Ryan and Carson did this in preparation for their powerlifting meet last week
- Developing connective tissue strength and overall joint stability
- Augmenting the ability of your muscles (both fast twitch and slow twitch) in their utilization/transportation of oxygen
- Enhancing static strength (think grappling, wrestling, etc.)
- Hypertrophy of the slow twitch fibers (makes them bigger)
For athletes that require a well-developed and powerful aerobic system, it would be wise to spend an entire “block” on slow tempo training (while maintaining other qualities) in the beginning of a training cycle, and then continue to cycle it in during “mini blocks” throughout the remainder of the training year. However, I’d primarily recommend this to athletes that already have a solid base of exercise technique and general strength training, and it’s also beyond the scope of this post to go into how one would do this.
However, today I’m going to stray a little bit from the typical SAPTstrength-style approach, and step away from the athletic performance side of things for a second.
Today, I want to appeal to you bodybuilders and masochists in the crowd.
Slow tempo training, not only has the potential to make ‘dem muscles bigger, but is also one of the most difficult methods to undergo. Not difficult in terms of loading used, of course, but difficult in terms of you just get really freaking tired.
Given that slow twitch fibers are more “endurance-based” in general, and thus highly resistant to fatigue, it takes a fairly high-volume approach to incite adaptations within them.
Pick 4 exercises (ex. squat, pushup, inverted row or cable row, and good morning), and lay out a month of training like so:
Week 1: 4 sets of 10 reps at a 2-0-2 tempo (this comes out to :40 of work). Rest 40 seconds between sets. Week 2: 2 series of 3 sets of 10 reps at a 2-0-2 tempo. Rest :40-:60 between sets, and rest 4-8 minutes between series. Week 3: 2 series of 4 sets of 10 reps at a 2-0-2 tempo. Rest :40-:60 between sets, and rest 4-8 minutes between series. Week 4: Three series3 sets of 10 reps at a 2-0-2 tempo. Rest :40-:60 between sets, and rest 4-8 minutes between series. Then curl up and die.
(Note: Your heart rate should remain BELOW anaerobic threshold during these. If it climbs above this, lower the weight, and/or rest a bit longer between sets).
I guarantee this will be one of the most humbling things you have ever done.
Also, be sure to keep some sort of stop watch or metronome (I use a Gym Boss), as all of you are going to naturally tend to move too slow during the lowering phase, and too quickly through the "up" portion of the lift. The clock helps keep you honest better than you'd think.
I’d start off with 30-40% of your 1RM on the squat, and you may need to elevate your hands during the later sets of the pushups. Yes, you may need to elevate your hands during the pushup portion (especially if you’re actually doing them correctly).
What about loss in power output?
Some of you may be wondering, ”But if I train slow, won’t I become slow?”
Not necessarily.
Muscle power output is directly proportional to cross-sectional area of the fiber. Soooo, if you hypertrophy a bunch of smaller, slow-twitch fibers, essentially making them as large as a “fast-twitch” fiber, and thus the total cross-sectional area of the fibers is equal to that of a fast-twitch fiber, then you can still produce the same level of power.
Not to mention, even when you train “explosively,” your IIx fibers still experience a bit of a transition to the more intermediate side of the continuum anyway. How bout them apples?
Besides you can still (which I recommend), perform a low volume of jumps, med ball throws, and the like to maintain these qualities during a cycle of slow tempo work.
Runner's High Measured in Humans, Dogs, & Ferrets
Here is some pretty cool research highlighted by SweatScience. I don't so much care about the ferrets, but the measured "high" in humans and dogs is fascinating!
Aerobic Hill Sprints
Yesterday, my wife and I headed outside to a local hill to complete our first (of many) hill sprint sessions for the Spring/Summer. There is a perfect hill near our place that is very steep and will literally own you unless you are giving full effort up the entire hill.
(Note: If you're wondering what the 3 primary constituents of hill sprints are that make them so awesome - and why you'd be a fool not to do them - then read THIS POST by Chris Romanow.)
Given that it was our first time sprinting (outside) since 2011, we were definitely tempted to run until our legs and hearts couldn't take it any longer, as there's something incredibly freeing and "human" about sprinting full speed outside. However, we managed to hold ourselves accountable, ensuring not to overdo it, as steep hill sprints can wreak havoc on the achilles/calves if you go too much+too soon and don't warm-up properly beforehand.
Anyway, this got me thinking: when the majority of us go out for a conditioning session, there is really no rhyme or reason to what we do. We hear that circuit training is good, so we perform a Spartan, "300-esk" circuit until we shoot our spleen out the back of our pants as we writhe around on the floor. Or, we hear that running 400m repeats will help our marathon time, so we run them until our our glutes bleed and our hamstrings no longer recognize friend from foe.
Now, let me be clear: For the average person who simply enjoys the feeling of their lungs burning and the sensation of pushing the limits of their mental+physical faculties, this is fine. I am all for having fun and sometimes we get too complex with things simply for the sake of complexity.
However, for the competing athlete, haphazardly running through conditioning drills can be the difference between a big W and getting crushed by your opponent.
It is beyond the scope of this post to go into all the different means and methods of conditioning (and which methods are best for each sport), but I'd like to touch briefly on the concept of aerobic hill sprints.
What?? How can you be aerobic if your SPRINTING? Doesn't "aerobic" imply long, slow running reserved for weaklings?
No, sir.
Aerobic Hill Sprints
With aerobic hill sprints, as long as you monitor your heart rate accordingly, you can accomplish a very "neat" training effect: you can improve the aerobic abilities of the fast twitch fibers. In essence, this will train your body to produce high levels of power over a longer period of time.
And who doesn't want that??
The aerobic system has gotten a bad rep in the industry over the past ten years or so (I'll admit, I used to shun it), when the reality is the aerobic system is probably the most important of all of them.
How to Do Them
Strength coach Joel Jamieson refers to this method as High Resistance Intervals. The work duration is short, and the resistance is high. In the case of hill sprints, our "resistance" equals the grade of the hill (hint: you want a REALLY steep one). Here's the protocol:
- Each "rep" (or run up the hill) should last 10-12 seconds. No more, no less.
- Every rep is MAXIMAL intensity. I'm not kidding, drive those knees up and elbows back as if your life depended upon it.For me personally, I pretended I was Wolverine right after adamantium was shot into my skeleton and, filled with rage, was breaking out of my container to exact revenge on those responsible for murdering Kayla.
- Rest to a heart rate of 130-140 beats per minute. This is critical to ensure you're actually able to give a true maximal effort on each sprint and not deplete yourself too quickly. Most importantly, this will ensure the intended adaptations of the session are actually taking place.
- Heart rate should be below anaerobic threshold. Again, this is critical. This is not the time for a vomit fest and it's key that you don't go glycolytic on these. (Yes, I have read the Tabata study, and yes, it is one of the most misunderstood and ill-applied studies in performance training history I believe).
- If you haven't sprinted in a while, start with 7-10 reps. Once you get in the swing of things, 15-20 reps should comprise an average "high resistance interval" workout.
Football and rugby athletes are an obvious group I would have do this (heck, pretty much all field athletes), on top of those in the fighting arts and military. Not to mention, aerobic hill sprints would be a staple to place in the preliminary phases of training for a triathlon or long-distance race.
And last, but not least, these are a fantastic option for those that simply love training and want to ensure they're being the most efficient with their time when they go out for conditioning. The hills are a perfect place to start, too, due to the minimal joint stress received, on top of the fact that poor running form (something I'm still working on) won't have as much as a negative impact as it would on a 5-mile run.
One of my favorite quotes by Jim Wendler is "My training plan is simple. It's three things per training session, usually done 3-4 times/week.
- Stretch
- Lift
- Sprint
That's it, and that's all you need. If you stretch hard, lift heavy, and run fast, everything else seems to take care of itself."
Couldn't have said it better myself. Now go get after it.
The Yo-Yo Intermittent Recovery Test
Whether you call it the Beep, Bleep, or Yo-Yo Test all the names are all essentially synonymous. Jens Bangsbo, a Danish soccer physiologist, developed the beep test in the early 90’s. It is wildly popular with soccer teams worldwide, but has applications for all sports of intermittent nature.
Who the Beep Test is for:
Well in this case I am referring to one specific variation of the beep test: the Yo-Yo Intermittent Recovery Test (Yo-Yo IR1 or 2). This assessment is fantastic for team sports of an intermittent nature (meaning there’s a lot of stop-and-go). I use it with my basketball, lacrosse, and soccer teams. It would also be appropriate for rugby.
***Disclaimer: This is a MAXIMAL effort test and should only be conducted with competitive athletes, not recreational athletes. There is a high level of fitness needed to successfully complete testing.
Why this test is so great:
- It is SUPER easy to implement in a team environment! You don’t need any special equipment; just some cones, measuring tape, whistle, and an app that plays the test version you want (the one I use cost about $3).
- It allows a coach to know an athlete’s VO2max for comparison and progress tracking purposes without having to use any fancy-schmancy equipment.
- The Intermittent Beep Test is a fairly sport-specific test for the team sports I listed above. It accounts for the frequent sprints, cuts, and walking associated with such sports and allows us coaches to apply a structure for analysis. This test goes light-years beyond simply running the mile in terms of the relevance of information that can be extracted.
Setup & Protocol:
- Create lanes for each athlete to run within – a lane is comprised of 3 cones. From where you place cone 1, measure out 5 meters and drop the second cone, from cone 2, measure out 20 meters and drop the third cone. Repeat this process for the number of lanes you need.
- Be certain to go over the rules of the Beep Test thoroughly with the athletes ahead of time. The speed increases as the test progresses and sometimes that’s hard for them to grasp. I usually let the group do a few passes as practice to remember what the test feels and sounds like.
- Start the test! If you are using this with a large team, you’ll want to divide the group in half and run it in two flights. This way, the athletes can partner up and the non-running athlete can count the total number of sprints for the runner.
- Two “misses” end the test. Record the total number of sprints.
***The purpose of reviewing test structure is simply to give you an idea of how the Beep Test is conducted. Consult formal instructions that come with the recording/app for more detailed information.
Interpretation:
Once you’ve recorded the results, now you want to know what it means! Simply plug your results into one of these two formulas to get the VO2max estimation:
Yo-Yo IR1 test:VO2max (mL/min/kg) = IR1 distance (m) × 0.0084 + 36.4
Yo-Yo IR2 test: VO2max (mL/min/kg) = IR2 distance (m) × 0.0136 + 45.3
Now that you know where your athletes' VO2max scores fall, you can begin to track and compare across other sporting platforms and look vertically within your sport at different levels to see where your athletes fall.
As a side note, I think this is the first post I've gotten up on-time in about a month (10am is the soft-deadline). I've already patted myself on the back.
Q&A: Strength training vs. conditioning
During the season, I have 2 days scheduled in the weight room. For the time in the wrestling room, should I not have them do any sandbag work? Should it all be "conditioning"? What's the difference between strength training and conditioning??
I'll start by answering the last question and then work my way backwards - What's the difference between strength training and conditioning?
The simple answer is that pretty much everything can be considered conditioning (even strength training). It all depends on how you are combining the movements and planning the work to rest ratios.
Specifically for wrestling (and all of the combat sports) I would absolutely suggest utilizing the sandbags along with body weight resistance. After all, the conditioning required for wrestling deals completely with one wrestler being able to manipulate another wrestler's body weight during a specific time frame. So, focusing 1 or 2 days a week (of the three set aside for conditioning) on weighted conditioning series/circuits would be completely appropriate.
Here is a sample 3-min circuit:
1. Sandbag Zercher Squat x :25 (:05 given as rest/exercise transition time)
2. Up/Down to Broad Jump x :25 (:05 rest)
3. Sandbag Overhead Carry x :55 (:05 rest)
4. Jump Pullups x :25 (:05 rest)
5. Tiger Crawl x :30
Repeat 2-5 times.
Another tip I can offer when planning your team's conditioning: look specifically to the nature of the sport FIRST and then design specific training around the work to rest ratios that naturally occur in the sport. As an example, when I've trained fighters in the past, I have used isometric holds (like the bottom of a pushup) as "rest." But, it's important to note that you have to lead your athletes to this level first! Rest can occur as literally rest OR it can occur with other movements that are easier than the main movements and thus allow the athlete to recover before the next intense bout.
Hope this helps a little bit!
