Welcome to the wonderful world of Density Training!! (By the way, there is actually nothing wonderful about it)
“Choose 5 exercises, load each of them with a 10 rep max load, perform them in a circuit and continue working for 15mins, trying to complete as many sets as possible. The workout seemed pretty easy in the first 5mins. 15mins later, I was sweating like I just stole something jk, but I really I never thought that I could be so tired in a short amount of time.”
In my search to find ways to get the most bang for the buck in a short amount of time, I came across form of Timed sets called Density Training by Robert do Remedios, CSCS. I’ve had much success training 30min sessions clients and myself with density training. With density training we were able to torch body fat, build muscle and get stronger faster!
Sooooooo what is it????
In the word of Remedios, “Density Training is a complete hybrid of both metabolic training and strength training….The loads that we are using are in the strength and hypertrophy training ranges, yet the pace of our training builds work capacity and fitness very quickly.”
So here is how you set up your circuit:
- Choose 5 exercises, one from each of the menu lists.
- Pick a weight that is your approximate 10 to 12 repetition maximum for each exercise
- Move from exercise to exercise in a circuit format
- Move as fast as you can through the circuit, resting as much as you need to along the way. Your goal is to get as close to averaging a set per minute as you can.
- Choose an exercise from each category, and then decide on the amount of weight you want to use. Go for 10mins, 15mins or 20mins if you really want a challenge!!
- Pick an order and stay in it!
- Try and complete a set per minute. If you get fatigued, go ahead and rest but remember that your goal is to try and complete a set per minute.
Density Training Menu( I created my own Menu)
| Density Training Exercise Menu | ||||
| Explosive | Knee Dominant | Upper Body Push | Upper Body Pull | Core |
| Knee Tuck Jumps | Back Squat | Bench Press | Pull-Ups | Low KB Windmills |
| Box Jumps | Bulgarian-Split Squat | Push Press | Inverted Rows | Ab Rollouts |
| KB Swings | Front Squat | Incline Press | 1-Arm Inverted Rows | Windshield Wipers |
| Hang Clean | Overhead Squat | DB Push Press | TRX Rows | Cable Wood-Chops(High-Low) |
| Jump Squat | TRX Push-Ups | Jack-Knives | ||
| Sit-Ups |
WARNING!! WARNING!! WARNING!!! AFTER FINISHING THIS WORKOUT, YOU MAY JUST FEEL LIKE ROCKY BALBOA…..Just Saying…
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