FEB: Program Guide (EDT)
Momentum is building…and now it’s time to build some muscles!
Now that the foundations have been set, we shift our programming for the next 3-4 weeks into what we call “Escalating Density Training” or EDT for short.
The focus for this short training block is to capitalise on our most recent training cycle and jump into some simple yet challenging sessions!
Still feeling like a wet noodle? Don’t stress, this one’s for you too!
Let’s do it!
What is EDT?
In 2005, Charles Statley (an accomplished author and strength coach) came up with a fantastic training method to maximise gains in the gym by squeezing more work in shorter time periods.
He called this training modality “Escalating Density Training” or EDT for short.
It’s straight forward, results driven and at times brutally effective.
Paired with our general philosophy of training movement patterns vs. muscle groups, this style of training works very nicely in groups whilst still allowing enough variety to our brains happy.
Performed consistently, EDT has a bias towards hypertrophy (muscle building) as well as some generous strength gains.
So, expect to go shopping for new tees if you see this one through!
How does EDT work?
EDT generally follows these principles:
Pick two complimentary movements
Hit sets of 5 for both movements
Train for a total of 15-minutes
Use a 10RM for both movements (something you can lift for a maximum of 10 reps)
When you lose the quality of your movements, decrease the reps from 5 to 4, and again from 4 to 3 and so on, to maintain high quality reps throughout the workout
The real magic of EDT is the built-in “Progressive Overload” in each workout. To progress through EDT build muscle and get stronger, simply aim to put down more volume/ reps in each session!
Fun fact: During an EDT session, you’re also likely to get close to “failure” as you progress through the workout. Based of the current research available, these hard sets close to “failure” are one of the more reliable ways to build lean muscle mass. Pretty cool hey?
The Program
During the three week stint of EDT, we’ll be focusing on two main movement patterns in our classes:
Presses
and Squats
We’ll be performing these two movements in a 15-minute window, each time trying to squeeze more volume than the last session (that’s when things get a bit spicy 🌶️)
As well as our EDT sessions, we’ll also be honing in some other skills on the side like Sumo Deadlifts as well as some pulling movements like rows and hangs.
Here’s what the full program at Valkyrie Gym will look like over the next few weeks👇
Keep reading for the breakdown…
Have a geez at our coaches copy of the program above!
As per usual, check out the TL;DR version below.
The Plan:
Main Training Days: Monday, Wednesday and Friday
Movements: Single, Double and Alt. Kettlebell Presses paired with Squat variants
Kettlebell Sizes: For all EDT sessions a 10RM (10 rep max) is recommended. Different bell sizes may be necessary for squats vs. presses.
Optimal Training Dose: Try and hit 3 x EDT session p/w and mix it up with an other “accessory” session in-between.
What Success Looks like:
Increasing the total number of reps from session to session
Increasing your Rep Max with your working weights
Increasing the bell size for your 10RM (e.g. previous 10RM = 12kg bell 👉 new 10RM = 14kg bell)
Testing Days: Adhoc testing nights towards the end of this cycle
Work-Ons: Extra conditioning if warranted!
Hugo’s Bonus Pro Tips:
“Pacing can be important here as well selecting the correct bell size. Racing ahead to early or going to heavy can leave you resting for a majority of the workout rather accumulating reps!”
“If you can’t make the suggested training dose, you’re still a good person. Work on your health basics until you’re ready to dive in. One session a week is still a vast improvement than none!”
“Nothing beats personalised coaching, ask the coach on deck what the best strategy is for you to progress with your workouts week-to-week, they’ll be happy to talk your ear off about it if you give em’ a chance.”
Q1: C2 EDT Program Checklist:
Organise your schedule ahead of the next 3 weeks to hit your desired training days.
Book in your classes on our booking App or on the website (timetable here).
Lock in your training weights as per the guide (grab a cheap training journal whilst your at it)
Dial in your skills by attending our dedicated Clean, Press and Squat workshops on the 16th and 21st of Feb (workshop booking here).
Get some juicy gains!
Not a member yet but want to give our program a go? Jump into our trial offer and get your hands dirty!
