Guess what?
Training can be incredibly simple. We like to overthink things when it comes to fitness. Fancy movements. Novel ideas. Something that looks extremely difficult on Instagram. But often times, we forget how much doing the basics savagely well, over and over, can create some of the biggest change.
This week, I want to give you a glimpse into a strategy that can create a lot of work in a short amount of time. For this week’s “Monday Moves,” I introduce you to density training, a concept we use quite a bit with our UTS Family in their initial programming.
What is Density Training?
A concept we teach to newly minted members at UTS is the ability to do more work, in the same amount of time with each workout. Rather than jumping around from exercise to exercise with no real progression, we help clients learn how to push for 10 more reps, a couple more sets, or a little more weight than they did the previous week, while keeping the time worked static.
With density training, we utilize blocks of 5-10 minutes of work, usually pairing two exercises at a time, and hit as many sets as possible during that time frame. Over 2-4 weeks, our goal is to increase the total workload during that time frame. This ends up creating a trackable, visible change to our workouts, and provides two very important things for people starting a program: progressive overload (lifting more weight with each workout), and weekly wins. Showing that you can do more work than the week before is a huge part of building little victories over your first few weeks of training, creating momentum to carry you on to results down the road.
What are three ways to raise total workload during this protocol?
Increase reps, do the same number of sets. Each week, aim to do more reps per set of each exercise. For example, you may do 1-3 reps week 1, 3-5 reps week 2, and 5-7 reps in week 3, all while keeping the sets static.
Increase weight. Try and add 5-10 pounds to each movement every week. By adding more weight, your overall workload (sets x reps x load) goes up when you hit the same number of sets.
Increase number of sets. Simply adding sets of work during your 5-10 minute block means an increase in volume, and thus, progress!
Let’s take a look at a full week example of this program:
For each workout try the following warmup:
Active Diamond Bear:
Groiner:
3. Lunge Hold x 30 seconds per side
4. Pick any cardio equipment and build up your heart rate for 3-5 minutes.
Monday: Workout 1
(You will do three pairs, i.e. A1 and A2, of exercise. Complete the prescribed reps of each movement, back and forth, for the listed time. Complete as many sets as possible, and record it. Aim to increase reps, sets, or weight the following week. )
A1. Goblet Squat x 3
A2. Seated Row x 3
*6 minutes
**Rest Until heart rate is all the way down before proceeding to B1 and B2.
B1. Kettlebell Deadlift x 3
B2. Push-Up (Use an incline if you feel unable to do a full push-up from the floor)
*6 minutes
**Rest Until heart rate is all the way down before proceeding to C.
C1. Glute Bridge x 10
C2. Step-Up x 5/side
C3. Partial Getup to Elbow x 3/side
*8 Minutes
Wednesday: Workout 2
(You will do three pairs, i.e. A1 and A2, of exercise. Complete the prescribed reps of each movement, back and forth, for the listed time. Complete as many sets as possible, and record it. Aim to increase reps, sets, or weight the following week. )
A1. Split Squat x 3 a side
A2. Landmine Press x 5
*6 minutes
**Rest Until heart rate is all the way down before proceeding to B1 and B2.
B1. Kickstand Kettlebell Deadlift x 3/side
B2. Suspension Trainer Row x 5
*6 minutes
**Rest Until heart rate is all the way down before proceeding to C.
C1. Glute Bridge x 10
C2. Inchworm x 3
C3. Bird Dog x 5/side
Friday: Workout 3
(You will do three pairs, i.e. A1 and A2, of exercise. Complete the prescribed reps of each movement, back and forth, for the listed time. Complete as many sets as possible, and record it. Aim to increase reps, sets, or weight the following week. )
A1. Sled Push x pick a distance!
A2. Bent Over Dumbbell Row x 5
*6 minutes
**Rest Until heart rate is all the way down before proceeding to B1 and B2.
B1. Stability Ball Leg Curl x 5
B2. Dumbbell Floor Press x 5
*6 minutes
**Rest Until heart rate is all the way down before proceeding to C.
C1. Dumbbell Curl x 10
C2. Rope Tricep Pushdown x 10
C3. Dumbbell Lateral Raises x 10
*10 Minutes
It all seems so simple right?
That’s the point.
And every week, you add reps or weight. If you are feeling frisky, maybe you add a minute or two to your sets.
Give it a shot, and let us know how it went.
