Several months ago I wrote an article on how to combine top strength
coach Charles Staley's EDT (Escalating Density Training) program
with kettlebells
for massive gains in size and strength. The program worked very
well and I had tons of clients putting on size and increasing strength
like never before. Regardless, I knew that EDT could be tweaked
more for even greater strength increases. In addition, I wanted
to modify the EDT program for people that simply wanted to get stronger
without getting bigger. Well, I did just that and my modified EDT
program with kettlebells is working extremely well.
Lets start off by going over what EDT is and then I will get
into how I modified EDT to emphasize strength gains. Coach Staley
realized after several years that the key to getting bigger is
to simply do more volume in a designated time period at each workout.
For example, if you did forty total reps on the bench press in
a fifteen minute time frame with three hundred pounds, then your
goal at your next bench press workout is to do a minimum of forty-one
reps. As long as the total reps go up, hypertrophy will follow.
To start off, Coach Staley had his trainees take their ten-rep
max on any given exercise and he had them do as many reps of five
as possible in a designated time period called a PR Zone
(Personal Record). As fatigue accumulates during the PR Zone,
the trainee will simply increase the breaks and decrease the rest
periods. As your conditioning improves, you will be able to do
more reps in each time period and thus get much bigger.
There is no doubt that Coach Staley's EDT program works for getting
much bigger. In addition to the incredible pumps, increases in
strength occurred as well. However, I knew that the strength increases
could be enhanced by decreasing the rep range to two-four per
set and by shifting the focus to total sets. In other words, instead
of focusing on total reps in which you take super short breaks
and gut out as many reps as possible. I found that it is better
to keep the breaks at one minute between each exercise, and to
focus on getting two-four reps per set. Moreover, I eradicated
the PR Zone so that trainees do not feel like they are fighting
the clock. The initial goal is to do ten sets of two on two antagonistic
exercises in a single workout. For example, ten sets of two on
bench presses and bent over rows. Take one-minute breaks in between
each exercise.
Start off your first workout by doing ten sets of two. If you
completed all ten sets of two, then work on doing ten sets of
three at the next workout. When you can do ten sets of three with
a training weight, increase the reps to four at the next workout.
Finally, once you can do ten sets of four with the training load,
increase the weight by 4% at the next workout and go back to ten
sets of two again. Now stay at the new training load until you
can do ten sets of four again. Keep the breaks at one minute in
between each exercise.
My modified EDT workout is taking the efficiency of Coach Staley's
EDT focus, but shifting the focus on volume to training load intensity.
By making the breaks longer and using heavier weights with fewer
reps, you will shift the focus of EDT to strength rather than
size. Also you are giving yourself more time to adapt to a new
training stimulus, which in turn will allow you to stay on the
modified EDT program longer without burning out.
Are you still going to get bigger? Yes, but only if you up the
calories. Otherwise, you should notice more muscle density in
addition to rapid increases in strength. Here is an eight-week
program that you can follow with kettlebells to get into action:
Modified EDT Kettlebell Workout
Workout 1: Lower Body Emphasis
A-1 Double Kettlebell Front Squat
A-2 Double Kettlebell Snatch
Do one set of two on A-1, take a one-minute break and then do
a set of two on A-2. Keep going back and forth until you have
completed ten sets of three on each exercise. If you complete
all ten sets, then go up to three reps per set at the next workout.
Take a three-minute break and then do:
Double Windmill 3x5 l, r (three sets of five left and right)
Workout 2: Upper Body Emphasis
A-1: Double Kettlebell Bent Over Row
A-2: Double Kettlebell Military Press
Again, do one set of two on A-1, take a one-minute break and
then do a set of two on A-2. Keep going back and forth until you
have completed ten sets of two on each exercise. If you complete
all ten sets, then go up to three reps per set at the next workout.
Take a three- minute break and then do:
A-1 Guard Attack (alternating floor press)
A-2 Alternating Renegade Rows
Do three sets of five on each exercise back to back. In other
words, do one set of the Guard Attack, wait a minute and then
do a set of Alternating Renegade Rows. Keep the weight the same
on these exercises throughout the duration of the program.
That is the program sweet and simple and it will get the job done.
Now if you only have one kettlebell, then replace the above exercises
with unilateral kettlebell exercises such as: One-arm Military
Presses, One-arm Rows, One-Legged Squats etc. In order to add
resistance to the kettlebells, use platemates or duck tape dumbbell
plates to the bottom of your kettlebells. Warning: I do not recommend
duck taping plates to kettlebells for ballistic exercises such
as snatches. Switch to swings or another exercise.
For those of you that do not train with kettlebells or simply
want to try the modified EDT workout in the gym, then try this:
Modified EDT Workout For The Gym
Workout 1: Lower Body Emphasis
A-1: Bottom Position Barbell Squats (use a power rack)
A-2: Stiff Legged Deadlifts
Do one set of two on A-1, take a one-minute break and then do
a set of two on A-2. Keep going back and forth until you have
completed ten sets of three on each exercise. If you complete
all ten sets, then go up to three reps per set at the next workout.
Wait three Minutes and then do
Evil Wheel Roll Outs 3x5 (three sets of five) with one minute
breaks in between each set.
Workout 2: Upper Body Emphasis
A-1: Weighted Dip
A-2 Weighted Chin-up
Again, do one set of two on A-1, take a one-minute break and
then do a set of two on A-2. Keep going back and forth until you
have completed ten sets of three on each exercise. If you complete
all ten sets, then go up to three reps per set at the next workout.
Take a three-minute break and then do
A-1: Bent-over Barbell Row
A-2 Standing Barbell Military Press
Do three sets of five on each exercise back to back. In other
words, do one set of the Bent-over Barbell Row, wait a minute
and then do a set on the Standing Barbell Military Press. Maintain
the same training weight on these exercises throughout the duration
of the program.
Training Tips
· Have a protein shake with some healthy fat two hours
before each workout
· Have a protein shake after each workout for recovery
· Get a sports massage 1-2 times per month to enhance recovery
· Take a cold/hot shower after each workout (30 seconds
cold/ 60 seconds hot)
· If possible, take a 20 minute power nap after each workout
· Take advantage of Cryotherapy and get a cryocup.
· Stretch for 10-15 minutes after each workout
· Do Pavel Tsatsouline's Super Joints program each morning
for active recovery.
· Do not worry about rep tempo speed. Simply lift the weights
as fast as possible while keeping perfect form on every set.
There it is, a program to take your strength up to the next level.
Try this modified EDT workout for two months and you will be amazed
with the leaps in strength that you achieve. If you have any questions,
email me at mahler25@yahoo.com
For more information on Charles Staley and EDT, go to http://www.edtsecrets.com
Mike Mahler is a strength coach and Senior RKC based
in Santa Monica, CA. For more tips on how to increase strength,
sign up for Mike's free weekly newsletter at: http://mail.mikemahler.com/mailman/listinfo/friends_mikemahler.com
