Many coaches and professionals are thinking of training methods post COVID-19 as we return athletes and clients back into the weight room. Many of our athletes and clients haven’t had access to a weight room for nearly 3-4 months. It’s critical that we devise a system of re-introducing them back into traditional weight room training while also addressing other qualities of performance.

One system of training that I’ve used in the early off-season period with great success is Escalating Density Training (EDT). EDT is a system of training devised by Charles Staley. The goal of the training system is to increase training density week to week. Density is the amount of volume done per unit of time. The program variables, exercises and time frame can be adjusted to your setting and the goal that you wish to accomplish.

EDT was originally written as a hypertrophy based program. I’ve implemented it as a means to increase work capacity with the goal of increasing the total amount of quality repetitions.

The objective of this system is to increase the total volume performed in a given time frame. The reps, tempo, loads or any other variable you decide to program are dependent on the exercise and quality you wish to develop.

The amount of general soreness when returning to weight training is going to be increased after a long layoff. Instead of prescribing higher volume sets, EDT allows you as the coach to control the volume and accumulate over time versus getting it all in one to two sets.

We should focus on developing our fascia and connective tissue over developing our muscles initially. This may require a good amount of time as muscles adapt faster than our connective tissue does.

The general framework of EDT is to set a time frame, choose the number of exercises to perform within the time block; prescribe reps and tempo to fit the training goal.

I also take into account the total number of athletes in a group as well as the equipment available. This can help create efficiency and flow and maximize training economy.

Here are some examples of using EDT in the early off-season/return to activity
10’ Block
A1. KB Goblet Squat x4 (4/2/x)
A2. Pushups x3 (5/1/x)
A3. Inverted Row x3 (x/3/3)

10’ Block
B1. KB Deadlift x4 (4/3/x)
B2. Seated DB Shoulder Press x4 (4/1/x)
B3. Med Grip Chin-ups x2 (x/2/4)

The time frame can remain the same week to week while reps can increase by 1 each week which would increase the total volume of work done, or reps can be consistent with the goal of increasing the number of rounds performed in the time frame.

Both would result in an increase in training density.
As fitness improves, rest time between sets will start to decrease which will lead to increase training volume.

Here is an example of an EDT used for strength development
15’ Block
A1. Sumo Deadlift x1 (X) - drop bar at top
A2. BB Incline Press x2 (2/1/x)

15’ Block
B1. Safety Bar Split Squat - elevate front foot x3 ea (2/1/x)
B2. DB Incline Row x3 (x/2/2)

With this structure, I would keep loads moderate to moderate heavy with the goal of not missing reps. This kind of setup is great for grooving patterns and positions if loads are chosen correctly. Technique under loads is critical and we want to improve intermuscular and intramuscular coordination by increase the total number of high quality reps we can accumulate within the time frame.

EDT can be a viable option for return to activity that help our athletes get re-acclimated back to the weight room.

Here are the original articles by Charles Staley

Escalating Density Training 1
Escalating Density Training 2