Saturday, November 24, 2007

Here is the original "Density Training" post by Ethan Reeve from the dragondoor.com forum:

For those of you who do not know of Ethan Reeve - he is one of the elite strength coaches in the country - period. He is has a unique gift for blending PL, OL, KB and many other approaches into an effective training program.

To all concerned,

This may be a little different training than many are accustomed to:
I have had many types of athletes have great success increase their strength
as well as strength or power endurance doing what I term "density training"
For instance, let's say your goal for the 2 pood kettlebell clean-n-press is to do
12 reps in a row. First, you want to use double the voume of your goal which is
24 reps. You will only do this workout twice per week. You will start out
doing 12 sets of 2 reps in 12 mins. Meaning you start a new set every 60 secs.
At first your rest periods will be about 50-55 secs. After this becomes easy to
you move to 8 sets of 3 reps in 8 mins. When this becomes easy move to 6 sets
of 4 reps in 6 mins. When this becomes easy move to 5 sets of 5 reps in
5 mins. You will notice by now your rest periods become shorter as your reps
increase. After this becomes easy move to 4 sets of 6 reps in 4 mins. When this
has become easy for you I can promise that you will be able to do the 12 reps
goal on the clean-n-press. Using this formula I have had many, many athletes
perform between 30-45 reps on chinups in a row. I had one wrestler do 600 chinups
in 63 mins., he was a 3-time state champion.While I have had many other
athletes do between 400-500 chinups in 90-120 mins. Our goal at UT Chatt.
was to have 90+% of our wrestlers do 10 sets of 10 reps on chinups in 10 mins.
We started with 20 sets of 5 in 20 mins. then working to sixes to 7's to 8's
to 9's until we reached 10 sets of 10 in 10 mins. This took a period of 3
months to reach.
However, we then did the 100 reps each day throughout the season along with
our rope climbs, and 3x's per week power cleans, front squats, rdls,
standing presses, bent rows,dips, etc.

Let's say your goal is to do 2 pood kettlebell snatches for 40+40. The total
volume will be 80+80. Do this only twice per week. First you might do 40
sets of 2+2 in 40 mins.
When this becomes easy move to 26 sets of 3+3. Then move to 20 sets of
4+4 in 20 mins. Notice that at first your workout might only be snatches.
However, as you spend less time on the snactches you will be able to put
more lifts into your program.Then move into 16 sets of 5+5. Then 13 sets of
6+6 in 13 mins. After this becomes easy do 11 sets of 7+7, resting one minute
after completion of each set. Then work on 10 sets of 8+8, resting one mins.
after completion of each set. Once you have reached the 10's decrease the
volume to the goal volume because now you are going for pure quality. So,
you will do 4 sets of 10+10 with one mins. break after completion of set.
Then move 4 sets of 11+11. Then to 3 sets of 12+12. Then to 3 sets of 13+13.
Once you have reached 2 sets of 20+20 WITH ONE MINS. BREAK AFTER COMPLETION OF SET
you will be very clos to the 40+40 goal. My caution to you is that you will want to do
this only twice per week. It can be very taxing. Density training is basically
squeezing alot of volume into a short period of time to make it more quality.

If you have any questions, please reply!
In Strength,
Ethan Reeve


I can verify that is approach works - well.

17 comments:

Mark Reifkind said...

I can attest to this too. this approach is what got me to my RKC snatch requirements in minimal time.

Mike T Nelson said...

Good stuff and thanks for sharing!
Rock on
Mike N

Brett Jones said...

Thanks guys

Jason Struck, CSCS RKC said...

this was how I first improved my press with the kettlebell, it works well!

Anonymous said...

Our decorous support work together of high qualified pharmacists will improve you Cheap Discount Cialis Pharmacy On-line, consulting on multifarious healthiness questions.

Anonymous said...

In addition to, we purvey lessen Cialis dispensary, which is measure effective in exercise than other popular http://ipod-playlist.com/ order Cialis Online Erectile dysfunction Cialis pharmacy online drugs.

Anonymous said...

[url=http://sunkomutors.net/][img]http://sunkomutors.net/img-add/euro2.jpg[/img][/url]
[b]free order management software, [url=http://sunkomutors.net/]buy software adobe[/url]
[url=http://sunkomutors.net/][/url] buy dreamweaver 8 software macromedia dream weaver software
adobe photoshop cs4 serial numbers [url=http://sunkomutors.net/]shop software downloads[/url] nero dmc
[url=http://sunkomutors.net/]CS3 Extended Retail Price[/url] windows vista sp1
[url=http://sunkomutors.net/]shop software review[/url] how much software do you want to buy
buy symbian software [url=http://sunkomutors.net/]order forms software[/b]

Anonymous said...

[size=72][color=red][url=http://www.go4you.net/go.php?sid=24]ENTER ON SOFTWARE PORTAL[/url][/color][/size]

[size=46][color=red][url=http://www.go4you.net/go.php?sid=24]DOWNLOAD SOFT![/url][/color][/size]

[img]http://www.istockphoto.com/file_thumbview_approve/4762671/2/istockphoto_4762671-software-box.jpg[/img]

[size=46][color=red][url=http://www.go4you.net/go.php?sid=24]OEM SOFTWARE[/url][/color][/size]

[size=72][color=red][url=http://www.go4you.net/go.php?sid=24]DOWNLOAD SOFTWARE[/url][/color][/size]

[size=72][b]Cheap Lymnimmaree soft Windows[/b][/size]
[size=72][b]Load Lymnimmaree software Mac OS x[/b][/size]
[size=72][b]Cheap Lymnimmaree soft on [/b][/size]

http://www.google.com/

Anonymous said...

[url=http://sunkomutors.net/][img]http://sunkomutors.net/img-add/euro2.jpg[/img][/url]
[b]buy dreamweaver cs4, [url=http://sunkomutors.net/]windows xp dvd decoder[/url]
[url=http://sunkomutors.net/][/url] cheap gis software office work software
buy adobe photoshop cs [url=http://sunkomutors.net/]microsoft office word 2003 product key[/url] buy microsoft office 2003 software
[url=http://sunkomutors.net/]nero florida[/url] download 2003 office suite
[url=http://sunkomutors.net/]adobe meeting software[/url] software retail shops
pos software reseller [url=http://sunkomutors.net/]educational price software[/b]

Anonymous said...

[url=http://murudobaros.net/][img]http://murudobaros.net/img-add/euro2.jpg[/img][/url]
[b]purchase order software, [url=http://murudobaros.net/]autocad activation code[/url]
[url=http://murudobaros.net/]reason software price[/url] cheapest adobe software sale my software
microsoft software for students [url=http://murudobaros.net/]where to buy old software[/url] nero burning rom
[url=http://murudobaros.net/]Pro 8 Mac Retail[/url] cheapest windows software
[url=http://murudobaros.net/]nero 9 crack[/url] free download nero burner
downloadable music software [url=http://murudobaros.net/]real world camera raw with adobe photoshop cs3[/b]

Anonymous said...

...please where can I buy a unicorn?

Anonymous said...

agent crack
dvd x copy platinum crack serial
webroot spysweeper crack 3.5
sibelius g7 crack
plexis pos 2.8 keygen




crack addicted babies
mpeg to avi converter crack
ghostsurf 2005 crack serial
dv film atlantis crack
dap 7.4 activation code crack
software crack
avg antivirus 7.0 crack
macromedia flash 2004 crack
crack yahoo account password
oxygen symbian 2.4 keygen
4.5.9.709 keygen spy sweeper ver webroot
pdfmachine 10.5 crack
xmuxer pro crack
coffeecup button factory crack
pdfill crack
warez newsgroup search
windows 2000 advance server keygen
keygen nero 6.6.0.5
office 2003 vlk keygen
cucusoft converter pro 5.08 crack

Anonymous said...

Esta frase tiene que justamente a propГіsito http://nuevascarreras.com/ cialis generico barato A mio parere, si fanno errori. Io propongo di discuterne. Scrivere a me in PM, parlare. cialis 5 mg 28 comprimidos zuzibhxcgc [url=http://www.mister-wong.es/user/COMPRARCIALIS/comprar-viagra/]la viagra[/url]

Anonymous said...

Credo che lei truffati. [url=http://lacasadicavour.com/kamagra/ ]acquistare cialis [/url]Mi dispiace, ma, a mio parere, si sono errati. Cerchiamo di discutere di questo. Scrivere a me in PM, parlare. compra cialis generico I - lo stesso parere.

Anonymous said...

http://fraternindadchapingo.org/foro/viewtopic.php?f=2&t=64263&p=94483
http://www.losmundosdeeva.com/foros/viewtopic.php?f=2&t=86119&p=126849
http://gamers-getaway.com/viewtopic.php?f=2&t=90461&p=121091

Anonymous said...

payday loans in key largo
payday advance loan bethel
payday loans in east stroudsburg
payday loan wolfforth
payday advance loan revere
payday advance loan hacienda heights
payday loans in rutherford
no faxing payday loans in mascoutah
payday loans in kiowa
payday loans amherst
payday advance loan farmington
payday loan mammoth lakes
payday loans in brookings
payday loans in flat rock
payday advance loan indian wells
no faxing payday loans in port charlotte
payday loans in winnsboro
payday loans in ormond beach
payday loans oak grove
no faxing payday loans in norton
payday loans poway
faxless payday loan in wisconsin
no faxing payday loans in bradenton
payday loan lisbon
payday loan duncan
new york payday loan
payday advance loan cary

[url=http://www.pdloanz.com/instant-payday-loan/stories-about-payday-loan-westbury-ventures.html]stories about payday loan westbury ventures[/url]
payday loan houston
no faxing payday loans in kayenta
payday loan chocowinity
payday loans la grange
no faxing payday loans in benton
instant payday loan in north dakota
payday advance loan shady cove
payday loans in williamstown
payday loan minden
no faxing payday loans in oxnard
no faxing payday loans in bolivar
faxless payday loan in minnesota
payday loans mobile
payday loans big springs
no faxing payday loans in el dorado springs
payday loans montpelier
payday loans in san simeon
no faxing payday loans in artesia
payday loans in chapel hill

[url=http://www.pdloanz.com/payday-loan-illinois/military-payday-advance-loans.html]military payday advance loans[/url]
payday loans in jackson hole
payday loans in mescalero
payday advance loan wilsonville
quick cash payday loan tennessee
no faxing payday loans in delafield
payday loan millsboro
payday advance loan universal city
no faxing payday loans in murphy
no faxing payday loans in casper
payday loans americus
payday loans in crosslake
payday advance loan beaverton
payday advance loan college station
payday loans in brookings
payday loans in pelham

[url=http://www.pdloanz.com/fast-payday-loan/total-lending-payday-loans.html]total lending payday loans[/url]
payday advance loan mammoth lakes
payday loan modesto
no faxing payday loans in anchorage
payday loans stafford
no faxing payday loans in cardiff-by-the-sea
payday loans south padre island
payday loans waimea
payday loans in cobleskill
payday loan woburn
payday loans in hilton head
payday advance loan la jolla
no faxing payday loans in lompoc
payday loans manhattan
payday advance loan lynden
payday loans north conway
payday loan patterson
faxless payday loan in north carolina
payday loans tannersville

[url=http://www.pdloanz.com/loan-till-payday/new-hampshire-payday-loan-credit.html]new hampshire payday loan credit[/url]
faxless payday loans new hampshire
payday advance loan monterey park
payday loans boston
payday loan grand canyon
no faxing payday loans in massachusetts
payday loan troy
no faxing payday loans in chickamauga
payday loans west columbia
payday loans in williamsburg
no faxing payday loans in urbana
no faxing payday loans in henrietta
payday advance loan ventura
payday loan bristol
payday loans new bern
payday loan crystal bay
no faxing payday loans in bedford
payday loans in fort wayne
payday loans in lebanon
payday advance loan olympia
payday advance loan north little rock
payday advance loan wilsonville
payday advance loan wellington
payday loans in brookfield
payday loans kitty hawk
payday loans reynoldsburg
no faxing payday loans in littleton

Anonymous said...

[url=http://cart.tablogen.com/?pill=ci&lng=es][img]http://tablogen.com/images/ci_top.jpg[/img][/url]
[url=http://cart.tablogen.com/?pill=ci-soft&lng=es][img]http://tablogen.com/images/ci_soft_top.jpg[/img][/url]


El Cialis Generico se utiliza para tratar los problemas de ereccion en hombres. El generico esta fabricado por un fabricante Indio aprobado por la FDA en una fabrica BPM certificada. Este es el unico medicamento que no solo actua rapido (funciona en 30 minutos) pero tambien se sabe que es eficaz durante 36 horas, permitiendole a usted elegir el momento adecuado para usted y su pareja. Millones de hombres se han beneficiado usando Cialis ya que funciona eficazmente en las disfunciones erectiles leves, moderadas o graves.

Las mejores tiendas de Europa vendiendo Cialis!
[url=http://cart.tablz24.com/?pill=eurosite&lng=es][img]http://tablogen.com/images/main-site.jpg[/img][/url]

[url=http://cart.tablogen.com/?pill=vi&lng=es][img]http://tablogen.com/images/vi.jpg[/img][/url]
[url=http://cart.tablz24.com/?pill=ci&lng=es][img]http://tablogen.com/images/ci.jpg[/img][/url]
[url=http://cart.tablz24.com/?pill=le&lng=es][img]http://tablogen.com/images/le.jpg[/img][/url]
[url=http://cart.tablz24.com/?pill=ci-soft&lng=es][img]http://tablogen.com/images/ci-soft.jpg[/img][/url]
[url=http://cart.tablogen.com/?pill=vi-soft&lng=es][img]http://tablogen.com/images/vi-soft.jpg[/img][/url]
[url=http://cart.tablz24.com/?pill=ka&lng=es][img]http://tablogen.com/images/ka.jpg[/img][/url]

Trate de Generico Cialis, y su favorito no se quedan atras en la cama nunca!

[img]http://tablogen.com/images/ci_top.jpg[/img]
[img]http://tablogen.com/images/ci-20mg-top.jpg[/img]
[url=http://cart.tablogen.com/?id=7&lng=es][img]http://tablogen.com/images/ci-20mg-10.jpg[/img][/url]
[url=http://cart.tablz24.com/?id=12&lng=es][img]http://tablogen.com/images/ci-20mg-30.jpg[/img][/url]
[url=http://cart.tablz24.com/?id=13&lng=es][img]http://tablogen.com/images/ci-20mg-60.jpg[/img][/url]
[url=http://cart.tablogen.com/?id=14&lng=es][img]http://tablogen.com/images/ci-20mg-90.jpg[/img][/url]
[url=http://cart.tablogen.com/?id=3962&lng=es][img]http://tablogen.com/images/ci-20mg-120.jpg[/img][/url]
[url=http://cart.tablogen.com/?id=3963&lng=es][img]http://tablogen.com/images/ci-20mg-180.jpg[/img][/url]
[url=http://cart.tablogen.com/?id=8406&lng=es][img]http://tablogen.com/images/ci-20mg-360.jpg[/img][/url]

[img]http://tablogen.com/images/ci_soft_top.jpg[/img]
[img]http://tablogen.com/images/ci-20mg-top.jpg[/img]
[url=http://cart.tablogen.com/?id=28&lng=es][img]http://tablogen.com/images/ci-soft-20mg-10.jpg[/img][/url]
[url=http://cart.tablogen.com/?id=29&lng=es][img]http://tablogen.com/images/ci-soft-20mg-20.jpg[/img][/url]
[url=http://cart.tablogen.com/?id=30&lng=es][img]http://tablogen.com/images/ci-soft-20mg-30.jpg[/img][/url]
[url=http://cart.tablz24.com/?id=31&lng=es][img]http://tablogen.com/images/ci-soft-20mg-60.jpg[/img][/url]
[url=http://cart.tablz24.com/?id=32&lng=es][img]http://tablogen.com/images/ci-soft-20mg-90.jpg[/img][/url]
[url=http://cart.tablogen.com/?id=3964&lng=es][img]http://tablogen.com/images/ci-soft-20mg-120.jpg[/img][/url]
[url=http://cart.tablz24.com/?id=3965&lng=es][img]http://tablogen.com/images/ci-soft-20mg-180.jpg[/img][/url]


diferencia entre viagra y cialis
cialis sirve
cialis similares
diferencias entre cialis y viagra
dosis de tadalafil
cialis seguridad social
cialis instrucciones
cialis 36
cialis y alcohol
cialis prix
cialis espaГ±a
componentes de cialis
funciona cialis
cialis peligros
cialis en peru
cialis bayer
cialis embarazo
cialis 5 mg diario
diferencia cialis y viagra
cialis sanborns
ely lilly cialis
tadalafil uso
diferencias cialis viagra
cialis en wikipedia
cialis de venta en mexico
comprar cialis generico

About Me

My photo
Personal Trainer and Strength Enthusiast Email: appliedstrength@gmail.com

Blog Archive