Wednesday, January 11, 2012

What is a Density Cycle?

A density cycle is a simple way to increase performance from strength to endurance.

The attributes that you would develop with their corresponding rep range are:


Reps
Attributes
5-7
Strength & power
8-10
Hypertrophy
11-15+
Muscular endurance
13-15+
Circulo respiratory endurance
40+
Mental toughness


A classic example of the application of the density cycle for an endurance event is preparing for the Trial by Fire, which is 100 Double Swipe, followed by 100/100 1H Mill, followed by 50/50 2H Hammer Swing within 30 minutes.







This is one way how you could train to achieve the elusive century, starting from just 4 reps per set.

Start a set every minute.


Cycle #
Moderate
High
Cycle 1
25 sets of 4 in 25 mins
20 sets of 5 in 20 mins
Cycle 2
20 sets of 5 in 20 mins
17 sets of 6 in 17 mins
Cycle 3
17 sets of 6 in 17 mins
15 sets of 7 in 15 mins
Cycle 4
15 sets of 7 in 15 mins
13 sets of 8 in 13 mins
Cycle 5
13 sets of 8 in 13 mins
12 sets of 9 in 12 mins
Cycle 6
12 sets of 9 in 12 mins
10 sets of 10 in 10 mins
Cycle 7
10 sets of 10 in 10 mins
1 set of 100

3 comments:

Anonymous said...

herman,

would you train all 3 movements in this density cycle or just one at a time?

ex: 25 sets of 4 hammer swings, mills and double swipes in 25 minutes

or

ex: 25 sets of 4 hammer swings in 25 minutes

thanks for the further explanation.

Herman Chauw said...

It can be 1 or 2 or 3.

2 movements trained in a Density Cycle is called Double Density. 3 movements Triple Density.

http://www.rmaxinternational.com/flowcoach/?p=625

Anonymous said...

thank you