Density Training: According to Robert Dos Remedios, CSCS, density trainig is a complete hybrid of both metabolic training and strength training. The loads are in the strength training ranges bu the pace of the training builds work capacity and fitness.
Circuit Set-Up: Based on Charles Staley's work, the following rules set up your density sessions.
- Choose five exercises from the following exercise groups-explosive, knee dominant alternating with hip dominant, upper body push, upper body pull, and core.
- Pick a weight you can do 10-12 repetition maximum.
- Move from exercise to exercise in a circuit format
- Move as fast as you can taking rest as you need to; your goal is to get as close to averaging a set per minute as you can.
Although Coach Dos had four favorite combinations, I choose my own combination and will share this with you in my next post. I will start with 10-minute sessions followed by my current Super Basic Kettlebell Workout. I have progressed in both weight and time (45 sec work/15 sec rest) on that particular circuit. I am keeping my density workouts short while doing dual workouts and will lengthen them to 20-minutes when they become my solo workout.