The principle behind Escalated Density Training (EDT) is to decrease the amount of time necessary to perform given number of repetitions. I think EDT was coined by Charles Staley, but the principle has been used for a long time.
Example of EDT for uninitiated. You want to be able to do 20 pullups but presently can only do 3. EDT schedule could look like this. First week - do 20 single pullups in 20 minutes. Week two - do 2 pullups every minute. Week three - three pullups every minute and so on, until you can do 20 of them non-stop.
Girevoy Sport is a numbers per time game, and dring training there are two distinct goals: one, to be able to complete 10 minute set and two, to get reps for ranking. When I was browsing Russian GS forums asking questions about how to start training I came across a simple method recommended by a GS coach to beginners. It closely resembles EDT and can be used for any lift (even though the Russians never heard of Staley). The sequence of training loads looks like this.
1. One arm jerk 10-20 minutes changing arms every 60 seconds.
2. One arm jerk, 5 min each arm
3. Two arm jerk, 10 sets 1 minute each, rest 1 min
4. Two arm jerk, 6 sets 2 minutes each, rest 2 min
5. Two arm jerk, 4 sets 3 min, rest 3 min, and so on: 3x4min, 2x5min...
6. Two arm jerk, 6,7 and 8 minutes (on different days, of course)
7. Two arm jerk, 24+24kg -1 minute, then 20+20kg - 2 minutes, 16+16 - 3 minutes, no rest
8. Same as above - 2 minutes, three minutes etc., no rest.
Set/rest time combinations can be changed of course. As I understood from posts on these forums jumping from 1 minute set to 2 minutes is difficult, so maybe increments of 30 seconds is a better idea. When you are able to stay for the full 10 minutes you can work on the reps in the same fashion.
One of the problems with EDT that I can see is the potential of overtraining. That's why I think it is important to follow the same training principles with this method. Sessions must alternate between heavy, medium and light by using lighter kettlebells and back off every fourth week or so.
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Girevoy Sport info: methodology of training and sharing my own modest experience and observations.
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10 comments:
Hi Eugene, I'm very pleased to have come across your blog! I will be turning 40 in January, and recently began training using GS techniques after attending the AKC's Fitness Certification in May.
I am enjoying my newfound way of training and will enjoy following along with your progress. I am slowly finding a small group of us who are training similarly and would like to list your blog on my page. Would you mind?
Happy swinging!
By all means. Welcome.
thanks i'm gonna try this program
Hi there Eugene.
Great blog! It is good to find online info on GS training. I'll add your blog to mine to spread the word. I find this post on EDT and GS very interesting especially since I pusblished a post recently regarding my thought on GS, EDT and density training as quite compatible in terms of the principles employed. Enjoy your training!
So. Did you accomplish that "beginner" program in one day-training?
Sorry for bad english.
Wild Bill.
34. Russia.
PS
Напишу по русски. Смог ли ты выполнить за одну тренировку весь этот список?
I am beginner myself. And i was trying do it on one training.
I do
10 sets by 1 min
4 sets by 2 min
1 set 3 min
rest
1 set 1 min with 24 kg and that was the end :)
I think? thiss program not for beginners after all
Wild Bill
Wild Bill. I can never do 2 sets of swings: by the time I get to them my back is fairly done. By the way, there is nothing wrong with your English. You are welcome to write in Russian if you feel like it. I visit your forum sometimes, it is very good.
Logical Progression... The Road to Ten-Minute Sets
Once able to Snatch with some technique, the following rep progression represents the best way to get to ten minute sets and optimal benefits. Each workout will consist of one Snatch set, and all rep totals are hypothetical, simply a basic guideline to help you establish the correct mindset in your own progression.
The overriding factor in length and pace of any set is how you feel. Make daily adjustments based on your underlying sense of what you can get done that day. We'll set the initial standard at six minutes, 12 reps per minute. If you're not yet able to make six minutes, start out with either two or four minutes, switching hands at will, until you can get to six. At this point, 12 or 14 reps per minute should be your maximum speed. Nail this down and the real progression can begin.
Day one, our student is advised to go 6 minutes, 12 reps per minute, for a total of 72 reps with a single hand switch (3 minutes per hand). This will be the base he works from. (Snatch, 16kg, 6m, 12rpm). If this isn't possible (even with the lightest kettlebell), allow hand switches (at ten reps, at every minute, whatever it takes to get the set done), or as previously stated, cut the set down to four minutes, but work toward that six-minute, one-switch baseline set at 12 rpm.
Next, have him attempt 6 minutes at 14 reps per minute (or even 13 if the effort was extreme). Remember, these are all goals. Adjust by how the student feels that day. If there's no way he can beat his last outing, he should stick with 6 minutes at 12 rpms. If feeling strong he can go for 14 reps per minute. He can always slow down to 12 the last few minutes. He should not think about moving past this point until nailing down 14 reps per minute.
In this scenario, making 8 minutes is more important than pacing at 16rpm, so the next logical goal is 8 minutes at 14 rpm. It's important that he evaluates how he feels before attempting the set. It may be best to repeat the 6 minute set a couple of times, especially if barely squeezing out the reps. He should own the 8 minutes at 14rpm before moving on.
Logically, the next jump is to 16 reps per minute, sticking with 8 minutes. Once mastered, he's ready for ten minutes, but dropping pace back to 12 rpm is advised. It's not necessary to do a 10 minute set every day, he can waffle back and forth between 8 and 10 minute sets, but pushing reps.
Once at 8 minutes and 16 rpm, he tries 17. Slowing back down and extending time with a 10 minute set at 13 or 14 rpm is the best way to proceed. At this juncture, an evaluation needs to be made, and he needs to ask himself...
Is the 10 minute set a struggle at above a certain pace?
If the answer is yes, he should consider working in some 12 minute sets, as a way to blow past the 10 minute barrier. If 12 and 14 rpm is doable, but he just can't get 16 or 18 at 10 minutes, I advise performing a 12 minute set at 12 rpm. This has a tendency to obliterate any barriers at 10 minutes. If necessary, repeat one or two workouts at this length.
A reasonable goal is 20 rpm for 10 minutes and total 200 reps. Once reached, integration of the next level bell should be considered, but this is far from mandatory. Longer or faster sets are also a viable option
TRy this:
One Arm Jerk
3 Minutes Per Hand, 16 RPM
rest 1 minute
Snatch
3 Minutes Per Hand, 16 RPM
rest 1 minute
One Arm Long cycle
3 Minutes Per Hand, 10 RPM
For the advanced version, this is repeated two times.
Next Level shaves 30 seconds off rest/reset time. Things get intense as this translates into 36 minutes of fast paced kettlebells with only a few minutes of rest. So out of 42 minutes, u will be under the bell for 36.
By the time u done with it backets will be ready for you!!!
Good luck
I, of course, a newcomer to this blog, but the author does not agree
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