C4 Density Cycle Question

[casey]

Coach Szolek,
I am curious why in the Core Cadre Curriculum Manual the Double Density Cycle terminates at sets of 10 reps per minute. (Before the 100 rep death march.) Originally one would proceed to 14 reps or so before being ready to move up to the 100 rep set. I am almost at this stage in my Double D cycle so I was wondering if there have been advances in Double D technology, or maybe you were basing this on a Combination Routine that takes 5 seconds per rep, or if there is some other reason for the change. The particular exercises I am using are 2 or three seconds per rep at the most, so should I keep adding the reps?

CPR

[Doug Szolek]

I had a 4-5seconds / rep combo in mind when I wrote that part of the Double D cycle. Though it shouldn't be too much of an issue. If you can do 1sets of 10reps in 10minutes with an RPE of <6 and an RT of 8+ then you should be ready for the Death March. Just be ready to come to the end of yourself, hence the name :wink:

Let me know if that clears things up for you. And keep an eye out for the upcoming issue of CST mag for an article I'm putting together to address a similar issue that has spawned from my Metronome Density Cycle.

In faith,