DENSITY TRAINING

Density Training is a system for performing heavy but non-max single reps within a specific amount of time. Progressively, over subsequent workouts, you either increase the number of singles in that time frame or perform the same number of singles but decrease the amount of time.

So, for example, you might start with three singles in 12 minutes (six minutes rest before reps two and three) and add one single each workout until you get to seven reps in 12 minutes (two minutes rest before reps two to seven). Or start with three singles in 12 minutes and progress to three singles in four minutes (again progressing from six minutes rest to two minutes rest).

Density training is all about packing in the heavy work with progressively less rest.

Marcus Griffiths
Strength Coach
BPF Academy