Explanation of Ratchet in Double D

[Bluetee]

I'm new to the forum and for the life of me I can't understand the rep scheme in a ratchet. I am going to start a 12 week DD A.M. Swipes and p.m. Hydras and I need help with the Ratchets. Thanks

[Scott Sonnon]

Jim,

A Ratchet combines the best effects of a "ladder" and a "wave" cycle - two steps forward one step back. Ratchets produce a superior training effect because we adapt to linear progression too rapidly to keep the CNS stimulated, though allowing it to recover (necessary for DOUBLE-D's Recovered but not Reset Principle).

Some people adapt to it in such a way that they are only marginally challenged and then suddenly meet with volume too overwhelming to perform.

I used this method in my "slaughter circle drills" I would have my athletes do in Sambo and they met with great success for strength endurance. I named them "Ratchets" (i.e. this rep/set progression - 1, 2, 3, 2, 3, 4, 3, 4, 5, 4, 5, 6, et cetera) due to the similarity of the action of cranking back a ratchet to torque a step forward.

Ratchets trick your CNS into slight recovery to diminish fatigue without significant decreases in activity. I'll be publishing an article about Ratchets in the next issue of CST Magazine, so stay tuned while you try them out.

[Bluetee]

I must be a little slow on the uptake because I still don't understand. What is 123,234,345 etc ? Am I increasing or decreasing reps per set. In a Double D pm session how many total reps am I attempting to complete? I'm really confused now.

[Scott Sonnon]

Density Training is different than Ratchet Ladders. Density training involves compressing the rest periods by increasing the total reps performed in a period of time. Ratchets involve increasing reps per set (and dropping down a set ever two); i.e. Perform a set of 10,
Rest,
Perform a set of 12,
Rest,
Perform a set of 14,
Rest,
Perform a set of 12,
Rest,
Perform a set of 14,
Rest,
Perform a set of 16,
Rest,
Perform a set of 14,
Et cetera.

[Bluetee]

Thank you very much!!!