A lot of the original ballistic programming was either density based (S&S 1 and ROTK pressing were focused on cutting rest periods over time) or even escalating density based (ballistic portions in ETK/RoP and also KB WOD).
So on the one hand, it worked. But on the other hand, SF has evolved more towards AGT protocols and density is only used in glycolitic peaking and hypertrophy plans. So I guess it would be great for a bus bench plan.
Thinking about it, it could be a rather oldschool tactic of milking your available bells. First you get strong, then you get the volume and own the bell... increase density and then go for escalating density for hypertrophy before tackling the next bell. I like the idea!Well, this would be for off-season hypertrophy / conditioning.
As the rest periods in S&S organically decrease, does that not increase the density?
Thinking about it, it could be a rather oldschool tactic of milking your available bells. First you get strong, then you get the volume and own the bell... increase density and then go for escalating density for hypertrophy before tackling the next bell. I like the idea!
Maybe as supersets (Swing sandwich style) for 20-30 minutes.
I'd be interested in the resultsThat was my thinking.
How many sets of X swings can I do in 20 min?
Sets of 10 would be the starting assumption, but maybe it needn’t be.
4-6 weeks. I’ll probably try it for 5 weeks.
I'd be interested in the results
Would you do 2-3 similar sessions per week? Or vary the weight, session length, swing style, or rep scheme?
I don't think EDT and AGT is mutually exclusive... one would naturally begin to get more sets in the same frame following an AGT format.
You could do this in a "park bench" (autoregulation format)" or more bus bench, which could possibly deviate farther from an AGT style.
AGT (to me; maybe my interpretation is slightly off) is minimizing glycolysis. As one gains "fitness", recovery happens faster, therefore X sets in 10 minutes becomes X + y sets in 10 minutes, still following AGT principles of adequate rest to maintain output.
@watchnerd totally get one you're saying. I actually really like @Bauer 's idea of an EDT like program with your S&S, A+A or whatever bell before belling up and going full rest again. Geoff Neupert's older programs ("One" comes to mind) could work; if I'm not mistaken, he's said that those programs still deliver but he wouldn't run them all the time anymore, rather periodically with the rest of training being more AGT
Btw @watcherd: In KB WOD (by Geoff Neupert) the swing density sessions are usually 15 minute windows.
You could also roll four dice to determine session length: The range would be 4-24, but the average would be 14 minutes and most sessions would last 10-18 minutes.
Source:
i saw a notable SF guy post a progression that uses ladders that wave & becomes more dense (same reps in less sets). same total reps: 30-60; or double each ladder reps for 60-120 for swings etc. Kind of interesting.
5*123
6*123
7*123
8*123
9*123
10*123
3*235
4*235
5*235
6*235
2*357
3*357
4*357