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