When I first introduced some of the concepts behind the EDT system in Testosterone, I purposely focused on muscular hypertrophy and body composition, assuming that this would be the primary interest of most T-mag readers. I was pleasantly surprised, however, at the large number of requests I've received asking for EDT applications for maximal strength and other performance targets.

As it turns out, strength training was actually the first application of EDT, as most of my clients are athletes and therefore have performance-related goals. However, I've never shared EDT strength-training concepts in print before, since the origins of the system involved the use of force measurement technology which was thought to be financially prohibitive for the average person.

Over the past year or so, however, I've managed to modify these methods such that they're not dependant on the technology just mentioned. Now, of course, if you're an international-caliber competitive athlete with medals on the line, I'm still going to insist on knowing your exact mean power and speed (which I need my force-measurement device for).

However, if you're not on a Professional level, and you're interested in getting significant new PR's on your core lifts, I'm more than confident that this program will deliver in spades. In fact, although I'm typically uncomfortable about blowing my own horn, I really want to do whatever I can to convince people that they should take a serious look at EDT, so I'm going to share a recent e-mail I received from Malinda Baum, who is a member of my private coaching group. Although we never had a chance to work face to face, we were able to work "virtually" through my coaching group and I was able to give Malinda a program based on these principles that produced an all time personal best:

OK, with the self-promotion taken care of, I want to get right into the program. The cycle I'm presenting here involves a 6-day split with two of the days involving "active recovery." In other words, you work Mondays, Tuesdays, Thursdays, and Fridays, and do light aerobic work for recovery on Wednesdays and Saturdays. You'll take Sundays off.

I fully expect that the particulars given in this program can be modified by knowledgeable readers. For example, the auxiliary exercises should address weaknesses in specific muscles or muscle groups. Also, if any of the core lifts presented here are problematic due to injuries, lack of equipment, and/or lack of familiarity, go ahead and make the appropriate substitutions. For example, you can substitute power snatches for cleans, front squats or deadlifts for squats, pull-ups for chins, etc. The key thing is that you choose four testable, multi-joint exercises which address the majority of the body's musculature with minimal redundancy.

While these workouts might look brief on paper, you'll understand why once you start doing them!

Monday

Pre-workout (optional):

First Personal Record (PR) Zone (15 Minutes):

Second PR Zone (15 Minutes):

To refresh your memory, EDT training typically involves moving back and forth between two movements in a set time period, in this case, 15 minutes. As the 15 minutes wanes, you'll find that you'll be doing fewer and fewer reps, as Charles explains below (remember, in EDT training, you don't go until complete failure; you only do reps until your speed or your form deteriorates). The key is, on subsequent workouts, to improve on the previous workout's total volume. If you're confused, or don't remember the tenets of EDT training, refer to the original article in issue #196.

Tuesday

Pre-workout (optional):

First PR Zone (15 Minutes):

Second PR Zone (15 Minutes):

Wednesday (Active Recovery/Prehab)

Thursday

Pre-workout (optional):

First PR Zone (15 Minutes):

Alternate between the following two movements in EDT style:

Both "A" and "B" must be completed inside 15 minutes.

Second PR Zone (15 Minutes):

C: Post-Workout Cryotherapy

Friday

Pre-workout (optional):

First PR Zone (15 Minutes):

Second PR Zone (15 Minutes):

C: Post-Workout Cryotherapy

Saturday (Active Recovery/Prehab)

Sunday: OFF

PROGRAM NOTES:

Post-Workout Cryotherapy: The faster you recover from workouts, the more often you can train. The more often you can train, the faster you'll get your new PR's. Now that I've made my case for the importance of recovery, think about something for a second: recovery can be passive (e.g., it will take place eventually even if you don't think about it) or ACTIVE (e.g., you force the issue to enable yourself to recover even faster). Immediately post-training, use a cryocup (from Cryo Therapy, 1-800-ICE-5722) on all trained muscle groups – continue the ice massage until the cup has entirely melted. Focus on soft tissue, staying away from bones and joints. Concentrate on long, deep strokes, going parallel to the muscle fibers.

Do not underestimate the importance of good biomechanics! For some trainees, there may be a tendency to be a bit to "panicky" and allow form to deteriorate in the attempt to get those last reps in before the time limit elapses. You must adopt a "controlled panic" mindset if you wish to reap maximum benefit from EDT workouts.

Progression:

From week one's weights, simply add 5 pounds a week or 5% (whichever is greater) to the load and repeat.

Each time you repeat the workout; your objective is to simply perform more total repetitions in the same time frame. As soon as you can increase the total number of reps by 20% or more, start the next workout with 5% more weight and start over.

Continuity: As a matter of principle, I recommend selecting 4 core exercises that either 1) train the most amount of muscle with the least amount of overlap (if body composition is your primary goal) or 2) train fundamental movements patterns that apply to your sport event (if performance is your primary objective). Secondary exercises are changed every 4-8 weeks to address weaknesses and changing fitness status.

Are you looking for the perfect workout that takes the thinking out of your program design? Coach Staley has finally revealed his "behind-the-scenes" arm training program that gives you breakthrough size even if you've been stuck in a rut for years. Escalating Density Training will give you massive arms fast! Go to: EDTSecrets.com.