Getting a quality strength training workout in over a short period of time can have its challenges. Increasing the DENSITY of a workout session is a great way to use time and accomplish a large amount of volume in a fairly short period of time, while still following the principles of rest between repeated sets of the same exercise.
Increasing density isn’t necessarily performing a circuit training workout, though you can reap many of the cardiovascular and muscular endurance benefits. In fact, high-density workouts allow for you to utilize heavy weight, low to medium repetition training, while increasing both aerobic and anaerobic fitness.
Be aware, however, that high-density training is extremely demanding, and should not be used as a technique for every workout. It’s simply another valuable tool for your toolbox!
Here’s a link to the exercise tubing sets for home training that my clients and I use: https://www.amazon.com/Fitness-Insanity-Resistance-Band-Set/dp/B01GCA4BJC/ref=sr_1_1_sspa?crid=2LRYVUPVBD6ZT&keywords=fitness+insanity+resistance+band+set&qid=1567605342&s=gateway&sprefix=fitness+insani%2Caps%2C164&sr=8-1-spons&psc=1&spLa=ZW5jcnlwdGVkUXVhbGlmaWVyPUExN0ZDR0dEUldFOVMyJmVuY3J5cHRlZElkPUEwODg1MTg0MUZDSEs3UVpJNUJGOCZlbmNyeXB0ZWRBZElkPUEwNzY1NDkwMjhZWTlRUk43QVU0UyZ3aWRnZXROYW1lPXNwX2F0ZiZhY3Rpb249Y2xpY2tSZWRpcmVjdCZkb05vdExvZ0NsaWNrPXRydWU=
While there are a number of ways to organize and implement high-density training sessions, here’s an example of how I program them. I did this one today, and completed the entire session, including warmup, in 34 minutes. That’s a massive volume of work in a short period of time.
Here you go! I performed each group of tri-sets one after the other, grabbing water, setting up the next 3 exercises, and catching my breath for a moment in between each group of tri-sets. Once I finished the first exercise of each tri-set, I started my watch to count down the 1 minute rest time before beginning the next tri-set (of the same group).
Tri-Set #1–Barbell Squats, Dumbbell Bench Press, 1 Arm Dumbbell Row (5 sets of 7 reps)
Tri-Set #2–Kettlebell Swings, Suspension Flys, Suspension Pullups (4 sets of 12 reps)
Tri-Set #3–Stationary Runner Lunges, Pushups, Swiss Ball Hyperextensions (3 sets of 15 reps)
Tri-Set #4–Bodyweight Calf Raises, Dumbbell Side Lateral Raises, Tube External Rotations (4 sets of 12 reps)
Tri-Set #5–Suspension Overhead Triceps Extensions, EZ Bar Curls, Swiss Ball Crunches (3 sets of 10 reps)
So, I was able to perform 55 sets, 206 repetitions in just 34 minutes. It might take you longer, or you might need to adjust the loads or rest times to suit your current level of fitness and goals. The bottom line is that you can perform a high intensity, high-density session in a fairly short amount of time. This isn’t HIIT, it’s strength training, but the session volume is high.
Just another tool to add to your strength training toolbox!!!
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