Density training is a method that is new to me but has become a favorite method of training. It has allowed me to track progress, gain strength, and focus on my technique all at the same time.
Density: degree of consistency measured by the quantity of mass per unit volume.
When density training, perform an exercise for a set amount of time and record the amount of sets and reps you can complete in the given time. When selecting your weight used for density work you want to chose a weight that is 70-75% 1 Rep max, this is also typically your 10 rep max weight. You can vary your method of Density training but stick with a plan for a few weeks so that you can see your progress.When performing Density training you will want to stick with the same weight for at least 4 training sessions so that you can truly see your progress.
10-15mins is typically an adequate amount of time for density training. The first way to measure density is to set a certain amount of reps and measuring how many sets can be completed during a certain amount of time. The second is to see how many total reps can be completed during the selected time, each set can contain a different amount of reps but you will want to record your progress.
Ex 1. Military press for 15 mins, How many sets of 5 can be complete in 15 mins. 16kg bell
R: 8 rounds=40 reps
L: 7 rounds=37 reps
R: 9 rounds = 45 reps
L: 8 rounds =40 reps
Ex2. 16 kg Military press with kettle bell for 15 mins. Complete as many perfect reps, then rest as needed and begin the next set.
R:7.5, 4, 5, 4, 5,4, 5, 4 =43
L:7,5, 5, 4, 4, 4, 4, 5, 3=41
In example two you may not notice any improvement the Right arms military press because each day completed 43 reps. If you look at the reps per set you will notice drastic improvement. Only 8 sets were completed but each set consisted of a higher density of reps.
Density training can be used to improve conditioning, strength, mass, and recovery time. As you continue to practice density work you will find that you will need much less recovery time between sets and your reps will begin to increase as well. The first time I completed a Density work out I was extremely exhausted. 15 mins seemed like an eternity but after just 2 weeks I found my grove. My technique improved because I wasn't trying to get a certain amount of reps every single time. I was only trying to complete as many GOOD reps as I could. My side lean in my Military press went away and I was finally able to get my 24kg Military press after just 4 weeks.
Density work can be trained with many different movements:
Clean and Squats
Turkish Get Up
Calisthenics ( to see how your recovery improves, or reps in a set)