Better results in 20 minutes… – Specialist Performance

Better results in 20 minutes…

Spend less time in the gym and get better results…

If that sounds good to you then EDT (Escalating Density training) might just be the perfect training programme for you!

Time is one of the biggest barriers, obstacles and excuses that prevents many of us from getting the results that we want.

A lot of us are still under the impression that if you can’t train 5-6 times per week for an hour and a half then you are wasting your time and can only achieve so much.

Here is where a training programme/principal such as EDT can be a gamechanger…

The principles of EDT are simple, whether it is used as a standalone workout, or to mix up your current routine, it is solely based on the amount of work that you can get done in a set amount of time.

This work is labelled as your “training density”.

If you can perform 10 sets of 10 squats in 20 minutes, the training density for that workout at the weight you lifted weight would be 100 repetitions.

In simple terms your training density can be calculated by multiplying the amount of sets you complete, by the amount of reps you complete, all within a set time (20 minutes being the usual limit).

For EDT you will typically select two exercises which use opposing muscle groups or movement patterns, to help avoid fatigue and allow you to keep your training intensity relatively high throughout the session.

Good examples may be a push exercise followed by a pull exercise, such as the press up and the pull up, or the bench press and the bent over row.

Set your timer to 20 minutes…now get to work!

Keep track of your reps and take short rest breaks when needed to ensure the quality of your work remains high.

To make progress it’s simple, try and increase that total rep number by the end of your time limit.

Make it challenging, don’t go light and you will soon realise the strength, endurance and cardiovascular demands of this style of training when performed correctly.

Performing 55 reps instead of 50, or by trying to complete the same amount of reps in less time, such as completing 60 reps in 9 minutes instead of 10 are both examples of improved training density, and that in a nutshell is the main focus of EDT.

There you have it, a simple way you can spend less time in the gym, up the intensity and even get better results!

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