If you are a typical gym rat, you undoubtedly know how to use all the equipment and likely have a regular exercise routine. If you have been working out for months or even years, you may have hit a plateau when it comes to increases in strength or speed. But making some changes in the way you work out can help you become stronger and faster.
What is Low-Density Training
In athletic training, density refers to your work-to-rest ratio. For example, if you perform one set of 10 reps which takes you 30 seconds and then rest for one minute before starting your next set, your density ratio is 1 to 2. Similarly, if you sprint at 10 mph for 30 seconds and then jog for 5 minutes at 5 mph, your density ratio is 1 to 10. Low-density training involves high-intensity intervals followed by relatively long rest periods.
How Does LDT Work?
Intensity is very important in realizing changes in the body. Intense overload of the muscles engenders adaptation of muscle cells. Low density training allows you to work the muscles to capacity at high intensity. Taking a long rest break between maximal overload sets enables muscle fibers to reestablish pre-set chemistry so that the next set can be performed at the same or similar intensity. This type of training enhances muscle phosphagen and glycogen stores in the long run, allowing for increased workloads.
LDT and Strength
Low density training for strength relies on phosphagens for fuel. Your muscle cells store very limited amounts of ATP and creatine phosphate, enough for only a few seconds of activity. When the muscle rests, phosphagen stores are replenished. The longer the rest period, the more completely phosphagens are restored. Maximum strength training is done at 95 percent of 1 RM -- 95 percent of what you can lift one time. At this intensity, you will only be able to do three to five repetitions per set. Full phosphagen recovery will take three to five minutes after each set. For maximum strength gains, perform three to five sets of each exercise per training session.
LDT and Speed
Unlike maximal strength training, low-density training for speed relies on the anaerobic use of glycogen, also known as the lactic acid system. Doing several sets of sprints at your best speed punctuated by rest periods of three to five minutes will cause adaptations that enable you to run faster while sparing fuel. Recovery from speed training requires the clearing of lactic acid from cells and can take up to one hour. Regular training with high lactic acid levels will raise the lactate threshold and enhance enzyme stores that facilitate anaerobic glycolysis.
Applying Low-Density Training
Low-density training can lay a groundwork for more specific training later on. For example, if you are an athlete, you want to maximize muscle strength and joint stability before focusing on agility and sport-specific technique. Establishing a strong foundation prevents injury and tunes motor neurons that activate muscle. Low-density training can be incorporated into a periodization phase when preparing for a season or event. But it can also be a productive means for the fitness warrior to transcend a plateau and raise the bar for personal achievement.
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