New Density Training

For the next 2 weeks, I will be doing the following Density Training:

• Hang Snatch
• Bulgarian Split Squat
• Dumbbell Half Bench
• Chin ups
• One-Arm Plank Row

The goal is to do this circuit twice (10 minutes), each exercise lasting as close to 1 minute as possible with a load (weight) that can be done 10-12 repetitions.  I was able to get the Hang Snatch load right on the first try--40 pounds.  The Bulgarian Split Squats needed to be adjusted and I still was able to complete 10-12 well under a minute; don't know how much I will actually be able to do but I will need a squat rack or Smith machine to increase weight.  The Dumbbell Half Bench will need adjustment as well as I could easily do 10-12 repetitions with 20 lbs; however, my left shoulder is a problem and I might need to seek an alternative exercise.  Chin Ups (done on a gravitron) were easier to measure--level 9.  The One-Arm Plank Rows need to be increases but the issue isn't the pulling arm but the stationary arm (very difficult for me).  As you can see, Density Training takes time to perfect and may not be for everyone.  Cos Dos does move to timed sets pretty quickly as a form of Density Training--making it easier to select loads.

January 2011 Podcast

Come train with me throughout 2011 and start your fitness today!

January 2011.mp3

Dynamic Warm-Up for January 24 - February 7

In the sidebar video, I have an example of a dynamic warm-up.  Although this warm-up is specific to field hockey, it could also be used as a general warm-up.  My warm-ups proceed a weight training session so I tend to do movements more similar to those movements.  For the next two weeks, I will do an adaptation from the Cardio Strength Training book by Coach Dos and use his body weight warm-up but instead of 5 repetitions, I will do 10 repetitions of each exercise.  These were highlighted in a previous post:

• Alternating Lunges
• Squat Jumps
• Burpees
• Push Ups
• Side Squats

Last week I did some Density Workouts + Timed Sets (precursors to Tabatas) and will rotate out the Tabata and replace with the last phase of my Super Basic Kettlebell Workout (up to 60 seconds work and 20 seconds rest) and change the exercises in my Density Workouts.  I will review these in my upcoming posts.  Cardio will continue at 60/30 work/rest and may be offset by Tabata workouts periodically as I continue to rotate through new methods and techniques and measuring my success.

Illness and Weather Conspire to Slow Progress

This past week I contracted a cold and the weather was difficult, making working out at the gym harder and getting outside almost impossible.  I did my normal workout at the gym but took the intensity down a notch or two.  My outside walk/run became a walk/walk.  Although I am recovering, I will maintain the lower intensity until my cold symptoms are completely gone.  This means I am behind on my progression and will need to backtrack some but I will still be on track to continue my Density Training/Kettlebell Hybrid workout.

Density Training Exercises

As mentioned in my previous post, I developed my Density Circuit with the following 5 exercises:

• Explosive-Jump Squat
• Quad Dominant-Front Squat alternating with Hip Dominant-Romanian Dead Lift
• Push-Push Press
• Pull-Bent Row
• Core-Ab Rollout

I do 10-12 repetitions for each exercise working toward a load I can do within 1 minute sets.  My first try at this yielded 30 second sets, so I increased my weights and some of the exercises extended to 45 second sets.  Eventually, I found the weight for each exercise that allowed me to finish the 10-12 repetitions within the minute limit.  I moved through this circuit twice, totally a 10-minute session.  Until I feel comfortable with this particular group of exercises, I will stay with the 10-minute limit.

Density Training

I am starting 2011 off with a combination of training methods; Density Training and Kettlebell Training.

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.

1. Choose five exercises from the following exercise groups-explosive, knee dominant alternating with hip dominant, upper body push, upper body pull, and core.
2. Pick a weight you can do 10-12 repetition maximum.
3. Move from exercise to exercise in a circuit format
4. 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.

Exercise Menu:  You choose an exercise from each of the menu categories and then decide on the amount of weight you want to use.  Start with 10-, 15-, or 20-minute sessions to see how many sets you can complete in this time period--the goal is to complete a set per minute on average.  Keep track of your sets and alter your loads based on how many sets you are able to complete on subsequent density workouts. 

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.