[WotD] Friday, January 9

Some shameless C&P from Xany’s blog for the intro:

Since the start of the year, I’ve been incorporating concepts from Charles Staley’s Escalating Density Training (EDT for short) into my training sessions as well as those of a select few clients who are crazy enough to go along with it.

To quote Mr. Staley:

Imagine a training system where each training session has a time limit and a concise objective. A system where each session is a competition with yourself, a game that fires up your competitive juices (even if you didn’t know you had any). A system that produces measurable improvements every time you go to the gym. A system that finds and exploits the “sweet spot” between cardio and weight training.

With its roots in time management principles, EDT’s simplicity is disarming. There are no pre-determined number of reps, sets or rest periods. Instead, your goal is to amass as many total repetitions as possible in each 15 minute “PR Zone” (PR standing for “personal record”).

In other words: it’s incredibly simplified, intense, and a total bitch.

One of the ways to measure output is to compute total weight lifted over the course of the session. In my case, that’s the 170# my corpse weighs.

EDT Session 1:
– Parallel Grip Pull-Ups (73 reps @ 170# = 12410)
– Dips (73 reps @ 170# = 12410)

EDT Session 2:
– Pushups (145 @ 170# = 24650)
– Bent-over rows (2×36# KB = 10440)

Total EDT Volume = 59910

10 minutes, elliptical trainer, moderate interval resistance

At which point, despite wanting nothing to do with the Precor Icarus lying bastard, I jumped in for one six-way/six-rep complex out of spite @ ~90#.

6x Snatch
6x Overhead Squat
6x Back Squat
6x Good Morning
6x Deadlifts
6x Bent-over rows



  1. Hmm… as type A, goal driven person who can be rather competitive, I’m intrigued by the sound of this one. And I like how the computation of the total weight lifted gives you a nice way to track your lifting/workout over a period of time. I think I may need to try this one.

  2. The raw total volume can probably be further tailored in terms of “work done” if you want to go one step further and factor in the distance the weight needed to be moved. Lifting a hundred pounds one foot is less work than lifting it three feet, or five feet.

    In a similar vein to EDT’s focus on “amount you can lift in 15 minutes” methodology, max load sets (as described by Scott Abel, here: http://www.t-nation.com/free_online_article/sports_body_training_performance/max_load_training_in_the_real_world) also takes into account the speed at which the lift is performed (and the distance the weight is moved).

    There’s no getting around the basic physics of F=MA.

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