Thursday, July 16, 2009

EDT (Escalating Density Training)

EDT was invented by renowned strength coach Charles Staley.
How does this method vary from others, EDT is different as its emphasis is on training 'density' which is defined as the work-to-rest ratio of a specified period of time.EDT etiquette is quiet easy to learn and implement. The individuals workouts are planned around a time frame of 15 minutes which are referred to as "PR Zones" in which the individual will rotate between two exercises, this usually involves antagonist or distantly located muscle groups (such as shoulder press, bent over row, or squats and chins).

The individual should choose a weight that they can complete ten reps with in good form and do multiple sets of three to five for as many sets as possible in each "PR Zone."

Keeping the rest breaks short in between each set. The idea is to do as many total reps as possible within the PR zone. As long as more reps are executed at each workout, military press, your goal for the next EDT workout is to achieve a minimum of forty-one reps, this in turn will increase an individuals force in relation to maximum poundage outputted.

An example of how the force is worked on an EDT set can be seen below as you can see the first set on this bench press is the individuals max 10 rep set, as he rest he drops the weight till he completes the workout, The average force he creates is taken as an average of the eight sets.

Bench Press
You're aiming to get 8 reps in your set, you have to use a weight that is lighter than you could press for just 1 rep max.
8 reps at 150lb bench press.
The solution is below
In order to get 8 reps with 150 lbs, you have to be able to generate 151 lbs of force on that eighth rep in order to complete it.

If you can’t generate 151lbs on the last rep the bar remains motionless.
LAST rep, in order to move it you have to generate 151lbs of force...

As you tire through the sets your out put force will decrease with each set
150lbs bench press
Set 1- 200lbs of force
Set 2 193lbs of force
Set 3 185lbs of force
Set 4 177lbs of force
Set 5 169lbs
Set 6 163lbs
Set 7 157lbs
Set 8 151lbs
Average force generated – 174lbs

This may sound fantatsic as you have achieved your goal and that was to generate enough energy/force to lift the bar on the last set.

Here comes the science magic bit, If you rest between sets for a shor period of time, you become less fatigued and able to output greater force, stats show usisng the above table as our fatigued set, by sticking with the rests we produce greater outage resulting in an average output on the above set of 189lb. Result this means greater gains in size and strength.

SAMPLE SET (Repeat for 8)
PR Zone 1 (20 Minutes)
Double Military Presses
Renegade Rows
Rest 5:00

PR Zone 2 (15 Minutes)
Alternating Presses
Alternating Rows
Rest 2:00
Windmills 2x5

Go on give it a go.

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