Density Training My Way

19 February 2020by Robi Simonic

Density Training My Way

19 February 2020by Robi Simonic

How to test, perform and analyse your training – simply

Recently I posted about my training on social media and I got few questions about it. So here it is in more details.

I am known as a numbers coach and trying to be based on science. But I admit, I rose up through “bro-science” and I don’t think that is all that bad. Let me explain “bro-science”: somebody is performing one type of athletic training, let’s just say lifting in a gym, and he is doing a workout that is known just to him. At, the end of some period, he got some positive results out of it (No shit, it happens) and he claims that this is THE workout, and he is the special one among all the others.

Such workouts aren’t really based on proven science and sometimes they produce positive results and sometimes they are just waste of time. One such idea is described below.

Flying High with SuperTraining airline. Loaded SrkiBar™ Squat jump

I name it as Density Training and I got some decent results out of it a few years ago. As I liked the idea behind it, I then tried to upgrade it to meet some other requirements.

A bit of history (mine) behind Density Training (from now on DT). Some fifteen years ago I was in contact with then quite famous strength coach Charles Staley, we exchanged quite few emails and jokes regarding training. Back then I coached judo athletes and I had always issues with lack of time for strength and conditioning training. When I wanted one-hour session I got half an hour. I knew that Charles trained some fighters (at least I read so. Charles also published at least two books on strength training for combat athletes). So, I contacted him. He suggested that I try what he labeled as Escalating Density Training or short EDT where you, as a coach, knows in advance how long your session will last. For me, back then, this was huge factor, so I took that idea and implemented it into my work.

Later I learned that system was popularized by late Charles Poliquin and he took idea from old Russian texts. What was first: Chicken or Egg?

Ok enough of this chit chat, that leads nowhere.


What it is DT?

It is strength training in known time frame. And can be transferred to other things related to S&C too. You do a pair of exercises back to back to shorten the session, that’s why the name Density Training. You do more work in less time.

There are few points how to select your pairing exercises:

  • Antagonist – Agonist: Biceps – Triceps; Biceps curls vs Triceps extensions,
  • Lower body – Upper body: Quads – Shoulders; Squats vs Military Press,
  • Heavy/Fast – Slow/controlled: Heavy Dead lifts or Plyometric jumps vs mobility/ corrective/ core exercises.

Every upper combination has its implementation in different training cycles, like Anatomical Adaptation (AA), Hypertrophy (HT), Maximal Strength (MS), Power (P), Repetitive Strength (SE).


How and when to plan different exercises.

I will use above periodisation scheme just to point more easily what to do in different cycles. Nowadays I plan a bit differently as I am influenced by the ideas from my friend Mladen Jovanović and I suggest you check his new book Strength Training manual vol 1 and 2. Click on pic to follow the link.


It depends what I want to hit in a given moment. Look in table below what an dhow to do it. Be advised this table is not fixed and you can change appropriately for each athlete. I just gave ranges so you can have upper and lower numbers for example for high and low days or G-1 and G-4 days when in season.

table for different cycles

This is very simplistic table and you should take it that way. Start with prescribed numbers and then see it for yourself what you prefer.

The idea is to have two exercises done back to back with a rest time between them. But when you do second exercise the rest time for the first is already started, that is where you get some time to shorten the session.

The other point where to get some time is when you look you never do a set to a failure, meaning there are always some reps left in the tank, the recovery phase can be shorter than prescribed in old texts as there are reps almost always done till failure.

Remember DeLorme’s model 4×10?

Of course, at the beginning rest time can be shorter but during the session it must extend as the fatigue sets in slowly. Younger and more trained athletes can have shorter rest time to older and less trained ones.


How to Set up exercises

Which exercises you will select is completely up to you. In table below I will present selection from a training plan back in the days (yup, I archive almost all my training plans) I made it for myself.


First Phase

In the first cycle [AA] I wanted to get back to regular training so I selected Squats and deadlifts with low load (70 – 75% of 1 RM) and slow, continues flow, didn’t rush with repetitions. Did this training twice a week, squats were done on first session as they are my favorite exercise but less developed then deadlifts. Both these exercises were done as first pair (1A & 1B). In table It looks like I did them in same workouts. This is just to present my idea how to set up training plan. I just fucked with table when writing this blog.

How to pair exercises. Nothing is carved in stone.

First cycle lasted for two weeks solely from this exercises and regime described above. In second cycle I started to mix with one AA training and one HT regime per week and the fourth and fifth weeks were again solely HT regimes. See below in table. Also, I started with more reps in reserve (RiR) in first week and build on in next week. From more reps in a tank to less.

I also wanted to shorten the rest between the sets and add at least one minute of duration of a pairing set of exercises to next same training session to perform more.

“…Push it, Push it real good…” Push up done with resistance band, good and cheep thing to overload BodyWeight exercises

In HT phase I just followed the same regime as in AA, just increased duration of pairing set of exercises and load. Everything else was the same.

TRX row with Bulletproof or just weighted vest…

I didn’t do repetitive strength aka strength endurance phase, which is just a build upon HT phase. I did a week of, de-loading in a week 6 to recuperate a bit to start with maximal strength phase fresh enough to make a difference and mark a history.


Second phase

Here is an example of how I did put up a plan for maximal strength in third cycle. As the load increased from 80% to 90% of 1 RM, the training started to get into more neural side then hormonal, the duration of the rests between sets had to extend. Because of this, duration of the pairing set of exercises prolonged from 12 to 15 minutes. When I finished doing Squats the rest for the leg already started and I performed some much-needed mobility work.

Pairing exercises in second phase or Maximal Strength (MS) phase

I timed rest time and as the load was at “only” 80% of 1 RM the rest duration was shorter ,at first couple of sets just. Then I started to increase it for 30 seconds if I felt I didn’t performed the way I wanted too, example: 120 – 150 – 180 – 210 seconds.

In Power cycle I started to do a “light” Power work, meaning I incorporated some bodyweight exercises like vertical, broad jumps and hoping and bounding.

Pogo jumps paired with Counter movement jumps and hoping from leg to leg for distance paired with Broad jumps.

I didn’t want to do any heavier explosive lifts with weights, that’s the reason why I left them out. You can go with them, no problem. For an example, you can pair Loaded Squat jumps with MB wall toss or Power Clean with KB Push Jerk. It’s up to you. Only sky is the limit, remember that.

So, for 10 active weeks I did almost same protocols, which translated into coaching language means that sessions were shorter, less time loosing for explanation, if working with athletes, or trying something new. I just changed the load, intensity schemes like RiR, duration of pairing exercises sets. Also, the load was the same during the pairing set of exercises sets in one session. If you start your load with Squats with 130 kg and 5 reps, you then finished with 130 kg but maybe with just 2 reps. RiR changes accordingly with fatigue setting in. RiR stated in the table is just for the first set!


How to progress

So far, I wrote about how to manage a training session. I think I managed to explain clearly enough to start DT for yourself. Let me explain how to progress from a session to session.

Calculate total volume (TV) for exercise like this:

TV = reps x load [kg]

Example you did 28 reps and lifted 130 kg per set.

TV = 28 x 130 = 3640 kg

Next training session try to overcome that number (TV). If you succeed for at least 10 % you can increase the load by 2,5 kg for upper body exercises and 5 kg for lower body. Neglect what I wrote inside the table, that was just for the sake of clarity. Of course, you can go by those numbers too. I didn’t.

You can also play with other numbers. Say with shortening rest time and/or duration of pairing exercises sets. Just look for summary of total repetitions, sets…

There is plenty of room to check out for yourself.

What I like the most from this type of workouts? Known duration of pairing exercises sets and total gym time. Simple logistics, same load during the whole duration of pairing exercises sets. No wasting time with changing the load. That is good if you coach team athletes. Saving some time, which is needed for something more important. For smaller gyms, tight with an equipment this is very valuable information also this can lessen injurie risk during changing the load (that is time when athletes are not focused enough, and I already saw athletes dropping the weight on their feet.

SrkiBar™ Deadlift or is it Squat? Who can tell and who even care, just lift that load from the floor…

Try it for yourself and let me know how it goes.

Robi Simonic