Density Training Spreadsheet

February 4, 2003

Supertrainers,

Mel Siff has placed my Excel spreadsheet on Density Training in the

Supertraining Files section and you can now download it from here:

....or go to the Files at:

I have designed a sheet that actually calculates the weights to use. The one

that was sent to me doesn't actually calculate anything; it just lists the

percentages. Also, if you don't have Excel or are running a very old version

of Excel, let me know and I will try to convert this into an HTML document.

Some of you have asked if there is any information on this system and

as yet there is none. I understand Coach Reeve is working on a book

about this sytem but I do not know the specifics.

There are 6 exercise blocks of 5 workouts each - power, power

endurance, strength, strength endurance, high strength, and

hypertrophy. These are not arranged in any order. I think I saved a

post where Ethan described the optimal order if you wanted to

progress through all 6. However, you do not need to do all 6 and can

simply do the ones that meet your goals.

Just to restate how these are done, you start a new set every minute.

For example, the first workout in the " strength " program calls for

80% 1RM 6x2. If you start your workout at 3:00, say it takes you 10

seconds to do the 2 reps. Rack the bar, and spend the remaining 50

seconds resting. At 3:01 you will start your second set and so on

until you complete all 6. I would say to rest as long as you need

between exercises.

Mike Sasin

Westminster, CO

msasin@...

Recommended Posts