Using EDT for kettlebell training

As mentioned in my previous post, here are some example Escalating Density Training (EDT) templates that can be used for kettlebell lifting.

I picked up the idea for this from the excellent blog – Girevoy Sport After 40 – which is a goldmine of information on this style of training. Those posts can be found here and here.

The idea is very simple – the reps stay roughly similar but the time taken to do them goes down.

By time

I like using time for jerks as it can be used to force extra time in the rack position, something that takes a bit of getting used to, but also make sure you’re not slacking off and are keeping the reps coming.

Each step is used for one workout. The rpm and weight should be kept constant throughout. When you get to the end increase the weight or rep speed and start again.

  1. 10 sets of 1 minute sets
  2. 5 sets of 2 minute
  3. 4 sets of 3 minute
  4. 3 sets of 4 minute
  5. 2 sets of 5 minute
  6. 1 set of 6 minutes
  7. 7 minutes
  8. 8 minutes
  9. 9 minutes
  10. 10 minutes

I’m using this for one arm jerks and have been switching hands every minute in the early stages and then taking longer between switches once I get to the single longer sets.

By number of repetitions

I prefer this for snatches as I can control the pace a bit more, and keep a better check on technique, without feeling pushed into the next rep before I’m ready.

There are a lot of options. One could be to work towards 100 reps with one hand switch:

  1. 5/5 reps x 10 sets
  2. 6/6 x 8
  3. 8/8 x 6
  4. 10/10 x 5
  5. 12/12 x 4
  6. 15/15 x 3
  7. 20/20 x 2
  8. 25/25 x 2
  9. 50/50

Another (which is what I’m doing) is to switch hands more often but have a greater number of total reps:

  1. 5/5/5/5 x 8 (160)
  2. 6/6/6/6 x 6 (144)
  3. 7/7/7/7 x 6 (168)
  4. 8/8/8/8 x 5 (160)
  5. 9/9/9/9 x 4 (144)
  6. 10/10/10/10 x 4 (160)

 

 

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