Escalating Density Training. Fancy term, but truly big results. Escalating Density Training, otherwise called “EDT”, is a little-known training method that works to push the limits of aerobic capacity. The idea behind EDT is simple: get as much work done in as little amount of time as possible. There are no specific amount of sets and reps you must complete. It’s you against yourself. Before giving some training examples, let’s make sure we’re on the same page with what we are looking to improve.
What is Aerobic Capacity?
Aerobic capacity is the maximum capacity of an individual's body to transport through circulatory system and use oxygen in motor muscles (also known as VO2 max, maximal oxygen consumption, maximal oxygen uptake, peak oxygen uptake). When thinking about targeting this quality in training, the intensity is key. You are looking to work at maximal exercise to improve system efficiency, clear metabolite and reduce fatigue. An easy comparison is the casual jog through the neighborhood. Jogging is going to improve aerobic fitness and overall health, but this involves sustaining exercise at low or moderate intensities.
Training Parameters:
Training aerobic capacity can be tricky, and this is where escalating density training comes in to play. This method allows you to step away from the assault bike or treadmill and use weight equipment. Here are the parameters (Keep in mind you may want to re-read them after looking over the training examples at the bottom, it’ll all start to come together):
1. Intensity must remain high. You are looking to target 90-100% of your max heart rate. Keep moving, the entire time.
2. Pair exercises that include major muscle groups, and ideally oppose one another. Examples: Leg Curl and leg extension, bench press and row, overhead press and lat pulldown.
3. Pre-prescribed sets aren’t a thing, but reps are. I recommend keeping reps for a given exercise between 5-10. This allows you to work the desired muscle groups without being overbearing (20 reps) or doing too little (2-3).
4. Keep track of how many times you make it through! The beauty of this training is that it allows for easily noticeable improvement. If within your time block you made it through 6 rounds of squats and leg curls, then the next week when you complete the same session your target is 7+ rounds.
Examples You Can Use Now:
There are two ways I’ve used EDT in training: as a full session by itself, or as a “finisher” at the end of a workout.
Full Session Example:
4:00 on/ 2:00 off x4. During the rest period: active recovery on a stationary bike @65% max heart rate.
Complex 1: Goblet Squat x10
SB Leg Curls x10
Complex 2: DB Bench Press x10
SA DB Row x10ea
Complex 3: DB Step Ups x5ea
KB Swing x10
Complex 4: MB Slam x5
Jump Rope Skips x30
Finisher Example:
10 or 15 Minutes Total (no rest, just one complex)
Goblet Squat x10
SB Leg Curls x10
DB Bench Press x10
SA DB Row x10ea
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References
1. GENERAL: WHAT IS THE DIFFERENCE BETWEEN CARDIORESPIRATORY ENDURANCE AND AEROBIC CAPACITY? Canada Human Kinetics. (n.d.). https://canada.humankinetics.com/blogs/fitness-for-life-faqs/general-what-is-the-difference-between-cardiorespiratory-endurance-and-aerobic-capacity#:~:text=Cardiorespiratory%20endurance%20is%20measured%20by,but%20not%20necessarily%20functional%20fitness.
2. Habibi, E., Dehghan, H., Moghiseh, M., & Hasanzadeh, A. (2014). Study of the relationship between the aerobic capacity (VO2 max) and the rating of perceived exertion based on the measurement of heart beat in the metal industries Esfahan. Journal of Health and Education Promotion, 55(3).
3. Ito, S. (2019). High-intensity interval training for health benefits and care of cardiac diseases - The key to an efficient exercise protocol. World Journal of Cardiology, 11(7), 171–188.
