An introduction to Escalating Density Training.
Escalating Density Training or EDT is a concept developed by Charles Staley . Though his program is designed for weight-training, it applies well to bodyweight exercises. The idea is to perform as much work as possible in a set time, then try to increase this each successive attempt. This makes an interesting benchmark that I'm sure to use more in the future. The workout will be broken into two 10:00 minute sections. For the first section alternate the following exercises, stopping short of failurein each successive set until the very end of the time period: Pullups Dive-Bomber Pushups In the second section, alternate the next two exercises: Leg Lift Back Extension The idea is to perform as many reps as possible, alternating from one exercise to the next within the given time period. Post total reps for each exercise to comments. Appropriate Substitions: Pullups- Assisted or slow-lowering pullups Dive-bombers- Regular pushups or pushups from knees Leg Lifts- Leg lifts to "L" position, knee raises Back extension- King Deadlif (stand on one foot, bend at hips and touch the ground, moving the free leg behind you, repeat on other side. You should feel a stretch and contraction in your low-back and hamstrings) Yesterday's WOD Monday 4-17
|
