Density to Intensity

A Method Behind the Madness post on Continues 20 Minitues Training by Brackenfell Personal Trainer Kevin Anderson
escalating-density-training-400x

We have a great month of new ForeverStrong Workouts locked and loaded for you!
As you know, we spend an inordinate amount of team researching and testing exercise variations
and workout templates to best ensure that we bring the cream of the fitness crop your way each
and every month.
Lots of other Personal Trainers simply seek to just beat you down and get you tired with no rhyme or
reason behind what they do. This results in limited results and lot of unwanted injuries.
However, everything we do at ForeverStrong is based on sound exercise science and battle-tested, in the trenches real world experience.
I have always felt that it’s important to know why you’re doing what you’re doing when it comes to
fitness because it helps reinforce the implementation of the necessary habits to get into the best
shape of your life.
So I just wanted to take the time to briefly explain the method behind the madness of the
incredible, cutting-edge Continuous 20-Minute Workouts coming your way this month.

What is it and how do you do it?

Continuous 20-Minutes is a density training ForeverStrong-style workout where the goal is to perform the same amount of work in less time and/or more work in the same amount of time or less.
Each workout consists of a 4-exercise circuit that works your entire body. Every 2 minutes you will
perform 10 reps of each exercise (5 reps/side for unilateral movements) in the circuit as fast as you
can with perfect form and technique.
The goal is to complete each circuit within 60-90 seconds and then you rest for the remaining time
left in each 2-minute round. In other words, the faster your complete each round the more rest you
get and visa versa.
You will perform 10 total rounds for an INSANE 20-minute metabolic workout.
If your completion time is 60 seconds or less then you need to INCREASE the intensity of your
workout by increasing loads and/or using more advanced exercise variations If your completion time is longer than 90 seconds then you need to DECREASE the intensity of your workout by decreasing loads and/or using easier exercise variations

Why does it work?

“Training Density” describes the amount of work completed in a certain period of time. ‘
’Work” describes total training volume which is the number of reps you perform for each exercise
times the loads/exercise variation used to do so.
The more work you complete in the same amount of time the greater the calorie burn and the
greater the muscular demand resulting in improved fat loss and lean muscle gain.
To take training density to the next level, seek to complete MORE work in the SAME amount of
time or LESS.
Since you must perform 10 reps of each exercise in the 4-exercise circuit, this can be
accomplished by either increasing the load used or by using a more advanced exercise variation
where applicable from week to week.
In other words:
10 reps for each exercise in the circuit X
4 total exercise within each circuit X
10 total rounds =
400 total reps in 20 minutes
For example, if you used a 10 kg dumbbell for all exercises within the circuit, that means you would
have performed 4,000 kg of work in 20 minutes- Not too shabby!
However, if you progressed to using a 15 kg dumbbell for all exercises within the circuit by the end
of the phase that would mean you performed 6,000 kg of work in 20 minutes- That’s 2,000 kg
more than you did in your first workout!
Now the only way your body could meet this increased workload is by boosting lean body mass
eliminating unwanted body fat. Plus, since your heart rate will be elevated throughout the entire
workout, your overall conditioning will go through the roof this phase.
This progressive overload is the key to making your body change. Simply seek to gradually move
from Level I to II to III over the course of this month to best ensure you get the most out of your
workouts.

Sneak Peak at ForeverStrong TEAM Workouts of the Month:

Below is an outline of our workouts of the month.

We will be using a 3-workout rotation with 48-hours between ForeverStrong TEAM workouts for optimal muscle growth and recovery.

Continuous 20 Minutes Density Training

Workout A Four-Exercise Circuit with 1 Dumbbell (DB):

1- Vertical Jumps Variation- 10 reps (5/side)
2- Spiderman Push-ups Variation- 10 reps (5/side)
3- DB Rotational 1-Leg Deadlift Variation- 10 reps (5/side)
4- DB Alternating Reverse Lunge + Overhead Chop Variation- 10 reps (5/side)

Workout B Four-Exercise Circuit with 2 Dumbbells (DB):
1- Skater Jumps Variation- 10 reps (5/side)
2- Scorpion Push-ups Variation- 10 reps (5/side)
3- DB Split Stance Bent- Over Row Variation-Underhand Grip – 10 reps (5/side)
4- DB Lateral Touchdown Lunge + Curl Variation- 10 reps (5/side)

Workout C Four-Exercise Circuit with 1 Dumbbell (DB):
1- Rotational Burpee Variation- 10 reps (5/side)
2- Cross-Over Push-ups Variation- 10 reps (5/side)
3- DB Braced Core Squat Variation- 10 reps (5/side)
4- DB 1-Arm Suitcase Deadlift + Curl Variation- 10 reps (5/side)

As always, we will be powering our ForeverStrong workouts with WORKOUT MUSE
The music will tell you exactly what to do so we trainers can do what we do best- coach, supervise, and motivate you to the best results-producing workouts of your life!

For a FREE 2-week Jump Start at ForeverStrong P.T. CLICK HERE

GREATEST VICTORIES ARE BORN IN THE HEART
Kevin Anderson – Owner of ForeverStrong
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3 Responses

  1. Claude

    Claude August 14, 2013 at 8:50 pm | | Reply

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