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Blog

Approachable health tips from the personal trainers of TorqueStrong

Filtering by Tag: Programing

From Couch Potato to Something Fierce.

Alydia Bryant

Wendy was no stranger to the gym or exercising. She’s tried just about everything in town so I was excited to see what we could do in 12 weeks.

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Wendy’s lifts were astronomical in gains, not just that the further through Amazing 12 she got the less she felt her agonizing back pain.

 

Bench 30lbs-75lbs

Military Press 25lbs-50lbs

Squat-45lbs-70lbs

Wendy Got a chin up on week 11 for the first time in years.

 

Wendy lost a total of 11.4 lbs and 8.6 inches.

 

I could be more proud of Wendy’s accomplishments over the last 12 weeks and I can’t wait to see what this next season brings for her! Here is what she had to say:

  "In the winter of 2015 I broke my ankle and went from an active lifestyle to couch potato. I found that long after my injury healed,  I remained unmotivated and unsuccessful in developing a fitness routine. Signing up for Amazing 12 was my own self-applied kick in the behind to getting myself back into physical activity.  The program has exceeded my own expectations for gains in strength and cardio.  It's truly been amazing to see the changes in my body and steady gains in lifting.  I also have a history of back injury and occasional flair ups of  pain  Alydia has taught me so much on proper technique and how to protect my back from injury. She researched and modified to allow me to continue to succeed but with the number one focus to not cause pain or further injury."

 

If you are ready to take your life back then apply today for the next Amazing 12. The Next wave starts Aug 22nd and we can’t wait to have you join us. email info@torquestrong.com or visit Torquestrong.com/amazing12 for info.

Density Training

Alydia Bryant

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
Monday:
R: 8 rounds=40 reps
L: 7 rounds=37 reps 
Thursday:
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. 

Monday:

R:7.5, 4, 5, 4, 5,4, 5, 4 =43

L:7,5, 5, 4, 4, 4, 4, 5, 3=41

Thursday:

R:8,6,6,5,5,4,5,4=43

L: 8,6,6,6,5,5,5,5=46

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:

Upper Body:
Press
Snatch
Windmill

Total body:
Clean and Squats
Bent Press
Turkish Get Up

Lower Body:
Squats
Lunges
Weighted pistols
Cossack Lunge
Kettlebell Swings


 

 

 


 


 

 

 

Calisthenics ( to see how your recovery improves, or reps in a set)
Push ups
Pull ups 
Pistol Squats