Notes
Flat loading is simply the best way to drill movement patterns and get the results you want.
5's and 3's are the best numbers to use to build your base.
1's are great for STRENGTH and 10's burn like crazy!
Notation
10 D 5 = 10 x 5 on the minute, meaning you start a new set of 5 each minute.
10 D 1 = 10 x 1 on the minute.
20 D 3 = 20 x 3 on the minute.
We use multiples of 5.
We focus on 1-10 reps per set.
5 sets is the minimum.
10 sets is a full block.
20 sets are also used from time to time depending on the goal.
The longer blocks are great for skill development (strength is a skill) and hypertrophy for more experienced lifters.
Starting Weights
It's great to have room to move with your block.
If you're planning on 4-6 sessions then you want to have room to improve each session.
It's not the end of the world if you don't complete the block but overcoming challenge is the goal, not to be overcome by the challenge. Practice winning. Gain confidence. Grow strength and muscle.
10's we usually start at 40% and they still burn!
5's - 60%
3's - 70%
1's - 80%
These percentages are based off an estimated 1RM or actual recent 1RM.
If you're unsure you can judge the ideal weight from warm-up sets.
You want to be around 10-20% under a true rep max. So if the 5 repetition max is 100kg we would start with around 80kg for the session of 5D5.
The other way to choose your weights is to divide your AMRAP reps at a given weight by 3-4.
Adjustments
If it's too heavy cut the reps or take a 1 minute rest before resuming to complete the remainder of the block.
If it's too light some of the options are:
1. Take the win
2. Go for max reps on the last set.
3. If you want to take it further you can go for clusters every 15 seconds at the ends of the block until you decide it's enough or failure is reached.
This is the art of coaching.
The main goal with Dense Strength is to accumulate quality practice and move forward to the next session with confidence.
Training Intensity
Do you want maximal grinding reps?
One of the things with this method is that you can't get close to failure early in the set count or you won't finish the block of work.
If you only just finish set one there is no way you're getting set 4 or set 8.
This built in intensity controller helps us choose optimal loading.
Advanced Variations
Changing the reps types to isometrics, paused reps, slow eccentrics etc. are great ways to vary dense strength to get the gains you're looking for.
Long sets can work very well eg. 10-20 sets really build a neural grove and accelerate progress.
One of the methods I've had excellent results with going back to back between is:
1. 5 D 3 > Speed triples (60%)
2. 5 D 1 > Solid singles (80%)
3. 5 D 5 > Reps (60%)
Increase the weight by 2.5kg or 2.5% per session.
This is a great way to break through a plateau.
Homework
Establish your baseline for 10D? on:
RMVT Chin-Ups:
RMVT Dips:
ATG Cyclist Slant Board Squats:
Complete repetitions on the minute for 10 minutes.
Your lowest minute is your score. Ideally, you start on the number that you will be finishing with.
Keegan's Scores
Chin-Ups: 10D6
Dips: 10D10
Squats: 10D10
Beat me on reps and form, not just reps.
Post your score and video to the group.
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