Dense Strength - Top 2 Methods For Team Training

I've used these methods since 2014.

They don't fail.

MANY methods work.

Most of them have low practical application to a live training/group training environment.

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 as your base.

1's are great fun and 10's burn like crazy!

5 D 5 = 5 x 5 on the minute.

5 D 1 = 5 x 1 on the minute.

20 D 3 = 20 x 3 on the minute.

We use multiples of 5.

We focus on 1-3-5-10 reps per set.

5 sets are the minimum, 10-15-20-30 are also used from time to time depending on the goal.

The longer blocks are great for skill development and hypertrophy for more experienced lifters.

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 challenges is the goal, not to be overcome.

10's we usually start at 40% and they still burn!

5's - 60%

3's - 70%

1's - 80%

These percentages would be 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.

If it's too heavy cut the reps or give them 1-minute rest before resuming to complete the remainder of the block.

If it's too light, take the win or go for max reps on the last set. 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 they can't make more reps.

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.

Do you want maximal grinding reps?

One of the things with this method is that you can't go slow early or you won't finish the block.

If you only just finish set one there is no way you're getting set 3 or 4.

This built-in intensity controller helps us choose optimal loading.

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. 10-30 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.

1. The weight increases every set by a set amount.

2. The key lift is every second minute.

3. There is a paired antagonist movement each odd minute.

1. Main lift.

This will be a compound movement that works many muscle groups.

2. Secondary movement

This movement should have a reduced range of motion or be an isolation exercise so it doesn't take away too much from the main lift.

The spread is the starting weight as a percentage of the goal weight.

eg. If the goal is 100kg and we start at 60kg the spread is 40%

Tight Spread >>

Tight spread means more intensity and a harder session. It gives you more reps around that top weight so it's more precise with measuring strength. Last week I did Bench presses from 115kg in 1kg increases up to 126kg. This is a very tight spread which means lots of near-maximal practice. I was fried later in the week! Upper body barbell movements tend to be better on tighter spreads. Snatch is also a movement that works well on tighter spreads.

Big Spread >>

A bigger spread means you reach the peak with less intense sets and more easy practice. Today I did squats from 70kg x3 to 140kg x3 in 5kg jumps. This 50% spread gives you a great chance to warm into the session and be a little fresher when you get to the top because the early sets were relatively easy. Deadlifts and squats are good on these bigger spreads.

Choose a single repeating interval to increase by set to set eg. 1k, 5kg, or 10kg. Generally, the more total weight being used the bigger the jumps you will take.

Extend the ramp by jumping from:

1) 5's to 1's > work to a heavy 5 then keep adding weight getting single reps until a daily max is reached.

2) 5's to 3's to 1's >

3) Decrease the jump intervals when you get near the top to get a more true max.

4) Add a high rep drop set or cluster set straight after the top set.

Dense Strength (Flat) it's very easy to get the intensity right because otherwise, you don't complete the block.

Ramp loading it's more of a challenge.

Do we want to go to failure?

Technical failure?

Concentric bar speed goal?

It really depends on the individual/group/time of the week/training cycle etc.

You don't want to be missing a lot of reps and you don't want to be getting 5second concentric phases too often. You want to be getting nice smooth reps. Build confidence and come back better in the next session.

Sure but Why?

The intensity is determined by the load.

Get practice without accumulating too much fatigue and great things happen.

If you decide to take a heavy single at the end you're going to be working at around 85-95% of max.

Similar to a top set of 3-5 on a long rest.

Therefore you're still feeling a similar weight.

In the team environment, we need to be concise and get 80-90% of the gains with minimal risk.

100% gains will likely result in injuries and decreased team performance with a section of the group failing under the load.

Team training we must keep people fresh.

Yes. You just need to be aware you're eating into the rest so you'll cut the reps to make sure the block is able to be completed at the desired intensity. 5's are about as high as you could go on 4/0/X/0.

While all variations can work we're generally looking for a smooth, controlled eccentric - around 2 seconds followed by a relatively explosive bottom 1/4 of the lift. Budget on 2-3 seconds per repetition when you're thinking about people sharing bars etc.

If you happen to go too slow or lose track of time don't stress. The time guide is there to keep you on track and progressing most of the time. Don't overly rush to make lifts etc. In the long run, you're going to get a lot more quality sets done and have better tracking of your progress with this method.

In the short-term, it's not make or break. Execute quality. Build from week to week.

Start rack 1 on the zero, rack 2 on the 10 seconds, rack 3 on the 20 seconds.

What this does is allows you to see the first 1-2 reps of each bar exclusively. It helps you trace your eyes along the group and make sure each individual is given attention.

Rotate every 20-30 seconds on the bar.

20 seconds for 3 people, 30 seconds for 2 people.

Have the stronger person do more reps on the first set or each set.

Adjust the weight: For example, you could be adding and removing 5kg each set. This is better when there are 3 to a bar but can get tedious if you're doing more than 5 sets.

Adjust the finish: The person who needs more work could do max reps or rest-pause at the end of the set.