IDEAS from Coach Ethan Reeve

Density Training and Climbing Method Sets, Reps and Percentages

 

Density Method

 

                                  Power……High Power…Power/Strength…Strength                                           

 

Low                         2x2, 70%/4x3        3x2, 75%/5x2          4x2, 80%/4x2            5x2, 85%/3x2

                                        (5 mins.)               (5 mins.)                (4 mins.)                  (3 mins.)

Medium                  2x2, 70%/6x3        3x2, 75%/5x3          4x2, 80%/6x2            5x2, 85%/4x2

                                    (7.5 mins.)            (6.25 mins.)               (6 mins.)                  (4 mins.)    

High                        2x2, 70%/8x3       3x2, 75%/10x2         4x2, 80%/8x2            5x2, 85%/6x2

                                       (10 mins.)             (10 mins.)               (8 mins.)                   (6 mins.)

Hypertrophy           2x2, 70%/4x6       3x2, 75%/4x5           4x2, 80%/4x4            5x2, 85%/4x3

   (Heavy)                        (6 mins.)              (6 mins.)                 (6 mins.)                  (6 mins.)

Hypertrophy           2x2, 70%/3x6       3x2, 75%/3x5           4x2, 80%/3x4            5x2, 85%/3x3

  (Medium)                   (4.5 mins.)            (4.5 mins.)              (4.5 mins.)               (4.5 mins.)                                                                            

 

 

                                                 Climbing Method

                                                                Top Weight

 

          ………...Warmup Sets………       Light    Medium   Heavy

 

3’s                                 65%--------70%--------75%----------80%------------85%-----------90%

 

2’s                65%-------70%--------75%--------80%-----------85%-----------90%-----------95%

 

1’s    65%----70%-------75%--------80%--------85%-----------90%-----------95%-----------100%

 

 

Combining the Methods by Weeks

 

      Density       Density    Climbing     Density      Density     Climbing

            1                  2               3                  4                 5                  6  

 

Low     70%/4x3          75%/5x2         80%/3             80%/4x2        85%/3x2             85%/2

 

Med.    70%/6x3         75%/5x3          85%/3             80%/6x2         85%/4x2            90%/2

 

High    70%/8x3         75%/10x2        95%/2             80%/8x2         85%/6x2           100%/1