escalating density training: behind the block

Escalating Density Training | Accumulation Block | Year 6 Block 11 - EDT

Get more sets in the same amount of time.

This accumulation block we’re doing a protocol called Escalating Density Training (EDT). It could be one of the hardest protocols we do at Allegiate.

We use a lot of different methods within our training that usally uses a specific form of progressive overload called intensity-based progressions. For context, there are different types of progressive overload. Intensity-based progressions include some sort of weight increase each week. Volume-based progressive overload adds time under tension, reps, or sets to each week. And finally, there’s density-based progressive overload. 

EDT is based on increasing density, not intensity

Density-based progressive overload is broken down into two forms: compressive and expansive. EDT is based on expansive, which means doing more work in the same amount of time.

With EDT we want to accumulate more volume by increaing sets from one week to the next in the same amount of time. We’re keeping all other variables in place, like intensity, TUT, and reps. So this gives a clear objective - get more sets in order to progress.

A critical aspect behind EDT is that it is Auto-Regulatory. That means your level of preparedness on a given day dictates your level of output during that training session. This is termed fitness, which is compared to fatigue. If we are fatigued by means of low sleep quantity (<6hours) or low Wellness (<15) we will see a diminished performance by means of total sets accumulated. If you have a wearable such as whoop or oura, you can track this by increases in Resting Heart Rate (RHR) or drops in Heart Rate Variability (HRV).

Reduced Sleep Quantity, Low Wellness, High RHR, or Low HRV would be indicators of fatigue. 

When we have increased fatigue, there’s delayed recovery between sets, or elongated Heart Rate Recovery (HRR.) One of the indicators of Low Wellness is when HRR is elongated, or takes more time to recover between sets. We may not notice this as much with more traditional training because we organically take more time between sets. But with EDT we amplify that fatigue response because the goal is to get more sets in the same amount of time.

So get your mind right because this will be really challenging. So you need to make good lifestyle choices to get the most out of this block: train every other day, sleep 8 hours, drink plenty of water, and eat based on goals and your performance. Put yourself in the best position to leverage this training block – which will be tremendously helpful towards adding muscle and losing fat – by prioritizing recovery as much as possible.