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-   -   Density training (http://board.crossfit.com/showthread.php?t=2259)

FRANCO BELCASSIO 02-01-2004 08:29 PM

i see many memebers are follwoing this density training program to increase the number of pull ups

can someone just expalin to me how the program basically works? say you can do 10-20 pull ups currently and your goal is 40-50, how would you apply density training to increase your numbers?
thanks very much

bill fox 02-02-2004 06:12 AM

Using "formal" density training as desribed by Ehtan Reeve you would start with double your goal - let's say 40 chins.

So you start doing 20 sets of 4=80
then, over time, you simply cut sets and add reps till you get to 1x40.

I would do 1 density cycle to 1x30, then wave back and go for 40.

I would also look at Pavel's russian ladders and GTG if you platau on density.

BTW if you ever do 1x30 be very, very happy and consider yourself a stud.


John McCracken 02-02-2004 08:20 AM

Franco,

Follow the link in Lynn's post www.crossfit.com/cgi-bin/discus/show.cgi?tpc=21& post=7774#POST7774 to Ethan Reeve's description of Density Training.

As an example, if a total of 40 pull-ups is your goal, you could try the following progression. Try to start each set every minute on the minute. When that level gets easy, then move to the next.

Sets x Reps = Total.Reps (Time Goal in min.)
16 x 5 = 80 (16)
14 x 6 = 84 (14)
12 x 7 = 84 (12)
10 x 8 = 80 (10)
9 x 9 = 81 ( 9)
8 x 10 = 80 ( 8)
8 x 11 = 88 ( 8)
7 x 12 = 84 ( 7)
7 x 13 = 91 ( 7)
6 x 14 = 84 ( 6)
6 x 15 = 90 ( 6)
5 x 16 = 80 ( 5)
5 x 17 = 85 ( 5)
5 x 18 = 90 ( 5)
4 x 19 = 76 ( 4)
4 x 20 = 80 ( 4)
etc...

FRANCO BELCASSIO 02-02-2004 11:22 PM

hey thanks for the program very much

do you suggest doing these workouts every day when your main goal is to increase your consecutive pull up numbers

is this how the coachs students do there workouts that are in the 30-50 pull up range?

bill fox 02-06-2004 06:35 AM

Here's coach Reeves own post on Density training

www.dragondoor.com/cgi-bin/tpost.pl?smessage=70795


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