We are experimenting with a different program design for this next training cycle. It is called “Escalating Density Training” (borrowing the general concept from the brilliant strength coach Charles Staley), and the idea of EDT is to pack as much high quality effort as possible into a short chunk of training time. The schedule will be slightly changed from our last cycle: strength/lift-focused training days are M/Tu/Th and conditioning focused days W/F/Sat. However the lifting days will be very different. For one thing, the lifts are much more varied than in a typical cycle–you will see Overhead Squats, Push Presses, Power Cleans, Bench Press, Back Squats, Romanian Deadlifts…basically every barbell lift that isn’t a Snatch will show up.
Based on your goals and training interests, it will be up to you to decide how you want to attack the EDT lifting days. There are no prescribed rest intervals. If you want to just go for 15 minutes without a break, that’s up to you. If you want to rest 3 minutes between sets, that’s also up to you. If you want to forgo abs so you can hammer out more reps of the heavy lifts, that’s your choice. The coach will be there to offer you instruction on the movements, but it’s on you to decide how you want to train.
Higher level members have no prescribed rep scheme. That means for Level Three and Four people, you have to decide how many reps of each movement to do from set to set. And it’s ok if that changes. My suggestion would be to check out the Level Two reps to have a general idea, and then adjust based on your ability. You can start off doing 8 Back Squats and 16 Push-ups on your first set and finish with 5 Squats and 8 Push-ups on your seventh set. On the other hand, Level Two trainees DO have prescribed reps, but not sets. You should try to hit those numbers each set and rest enough to allow you to perform at a high level. But ultimately it is up to you to decide how much to rest between exercises and between sets, and how much total work you will complete.
One thing IS prescribed for each level using the barbell, and that is the weight on the bar. NO OTHER LOADS WILL BE ALLOWED, PERIOD. If the weight is too heavy for you, use the prescribed weight for a lower level, or use kettlebells. If the weight is too light for you, that’s awesome–just do more reps, or do them super slowly. This is not a powerlifting program, it’s functional fitness. If you want special treatment, come see me for personal training or show up for Becci’s Pure Strength class.
In order to accommodate multiple lifters using the same weight, the barbell will be racked at the proper height for the shortest trainee. Sharing equipment means being mindful of others. So don’t drag your feet when you are setting up–get under the bar, do the set, and get out of the way for the next person.
Those of you training at Level One will have the same basic experience as everyone else, except with the kettlebells you are allowed to customize your weight selection. Ideally you use the same weight every set of the session, and then again the next time those movements show up in the program, but due to more variance in experience at Level One, exceptions can be made.
No matter what level you are training at, make sure to keep track of how many total reps of each exercise you perform during the EDT blocks, so that you have a point of comparison the next time that block shows up in the cycle.
Warmup
0:00 – 15:00
5 Minutes Jump Rope
Instructor Mobility
EDT BLOCK ONE
15:00 – 20:00
Movement prep/warmup
20:00 – 35:00
Levels 3/4
15 Minutes
Back Squats
Toe Touch Push-ups
Ball Up Sit-ups
L4 – 225/185
L3 – 185/135
Level 2
15 Minutes
5 Back Squats
10 Toe Touch Push-ups
15 Ball Up Sit-ups
L2 – 155/115
Level 1
15 Minutes
5 Double Kettlebell Squats
10 Toe Touch Push-ups
15 Ball Up Sit-ups
EDT BLOCK TWO
35:00 – 40:00
Movement prep/warmup
40:00 – 55:00
Levels 3/4
15 Minutes
Push Press
Plyo Step Ups
Double Unders
L4 – 135/95
L3 – 115/75
Level 2
15 Minutes
5 Push Presses
5/5 Plyo Step Ups
125 Single Unders
L2 – 95/65, can sub 25 double unders if you want
Level 1
15 Minutes
5 Double Kettlebell Push Press
5/5 Plyo Step Ups
125 Single Unders
55:00 – 60:00
Quad/Psoas/Hip Stretches, Lawnchair Stretch