Mix up your fitness with EDT!

What is Escalating Density Training (EDT)?

Escalating Density Training (EDT) is a training method used in strength and conditioning programs to improve muscular endurance and promote muscle growth. It was popularized by Charles Staley, a renowned strength coach.

The concept behind EDT is to perform a higher volume of work within a given time frame while gradually increasing the density (amount of work completed) over time. Instead of focusing on specific sets and reps, EDT emphasizes completing as many repetitions as possible in a set time period.

How does EDT typically work:

Exercise Selection: Choose two or three exercises that target different muscle groups or movement patterns. For example, you might choose deadlift, bench press, and rows.

Time Blocks: Divide your training session into time blocks, typically ranging from 10 to 15 minutes. In the past, we have used supersets condensing the time to just one time block.

Repetition Target: Set a target number of repetitions for each exercise within the time block. For example, we have used sets of 3 per exercise keeping rest in between each exercise low to maintain intensity.

Progressive Overload: Each training session, aims to increase the total number of repetitions completed within the time block. This can be achieved by either increasing the weight lifted or reducing the rest periods between sets.

EDT allows for a flexible and adaptable approach to training. It places emphasis on increasing the density of work performed over time, making it an intense training method that may not be suitable for beginners. Find the best practices for adding EDT to your program with our NF1 app. 

Why use Escalating Density Training (EDT)?

Muscular Endurance: EDT is effective for improving muscular endurance. Athletes in sports that require sustained muscle contractions, such as distance running, cycling, or team sports like soccer or basketball, can benefit from EDT. By performing a high volume of work within a given time frame, EDT trains the muscles to maintain performance over extended periods.

Increased Work Capacity: EDT challenges your work capacity by requiring you to perform multiple exercises back-to-back. This helps improve cardiovascular fitness and muscular endurance, allowing you to sustain effort for longer periods of time.

Enhanced Muscular Strength and Hypertrophy: By performing exercises in a superset fashion, you can stimulate a greater metabolic and muscular response. This can lead to improvements in strength and muscle growth, making EDT beneficial for those aiming to increase their overall power and muscular development.

Work Capacity: EDT improves overall work capacity, which refers to an athlete’s ability to perform a higher volume of work without fatigue. By training with high intensity and minimal rest, EDT challenges the body’s energy systems, enhances cardiovascular fitness, and improves the ability to sustain effort over time. This can be advantageous for endurance athletes or those competing in sports with high-intensity bursts.

Time Efficiency: By supersetting three exercises, you can accomplish a higher volume of work within a shorter time frame. This makes EDT an efficient training method, especially for individuals with limited time for workouts.

Improved Fat Loss and Conditioning: The high-intensity nature of EDT, especially when supersetting multiple exercises, can lead to increased overall caloric expenditure. Additionally, the cardiovascular demand of supersetting exercises can enhance overall conditioning.

Versatility and Variety: Supersetting three exercises in EDT allows for versatility and variation in your training routine. You can target different muscle groups or movement patterns, providing a well-rounded stimulus to your body. Mental Stimulation: EDT workouts, particularly when supersetting multiple exercises, require mental focus and coordination. This can help improve mental resilience, concentration, and coordination skills, which are beneficial for various sports and activities.

How does NF1 use EDT?

Here at NF1, we use EDT in a variety of ways. We use EDT to target specific athletic goals of our athletes. Whether the goal is to improve muscular endurance, increase strength, promote hypertrophy, or enhance cardiovascular fitness, EDT can be tailored to address these objectives. Many of these programs created have been placed into our NF1 App, check them out today

It’s worth noting that while EDT can be a valuable training method, it’s essential to integrate it appropriately into a well-rounded training program that addresses specific sport-specific demands and individual needs. Consulting with a qualified strength and conditioning coach or sports performance professional can help athletes design an effective EDT program tailored to their goals and sport requirements.