what is a density cycle?

[lorenzodamarith]

hello,

recently ran across a thread by coach steer, in which he mentioned a density cycle & pendulums.

so, naturally, couldn't resist asking what this was. about a week ago, coach steer emailed a link and requested it be posted here. apologies for taking so long to to so.

the initial question was:

coach steer? density cycle (of pendulums)? what is this?

here is a cut and past of the email he sent:

"Hey Lorenzo,

I get asked all the time what a Density Cycle is...

So I decided to post this:
http://tinyurl.com/b3rpyl

Pendulums are in your Encyclopedia.

I'm knackered and off to start getting ready for bed. Would you mind posting this link to the forum for me brother?

Cheers,
Adam"

so there you go, tribe, one very thorough explanation of density cycles! big appreciation to coach steer for the writeup! have fun everybody!

thanks

[Motedgrange]

I had wondered the same thing- thanks for asking.

[wiggy1]

Density cycles are awesome, especially if you go for a Century cycle. If you ever get the chance to work them into your training, go for it, you won't regret it.

At the IC seminar, Coach Murdock said something to the effect that he had done a Century Density cycle for ALL of the Clubbell® exercises . Now that is a goal to work towards!

[Ryan Murdock]

Funny you should mention that....

The Density Cycle is one of my favourite training protocols. I'm currently 8 days in to a gruelling Double Density cycle of Clubbell® Mills (with the 25) in the morning, and a brutal combination routine called a Metronome (with the 35) in the afternoon.

Haven't done one in quite a while - I'd nearly forgotten how tough they are.

Pairing Density Cycles with the 4x7 format results in an almost unbelievable rate of adaptation.

[chris hansen]

a brutal combination routine called a Metronome (with the 35) in the afternoon.

How is a Metronome done?

And thanks for planting the idea in my head. It suddenly sounds fun to work some combination routines.

[Ryan Murdock]

How is a Metronome done?

It's the final two-handed combination routine from an out of print CST manual called the Core Cadre Curriculum.

It's a bit difficult to describe, but it's basically a side clean to back position, rotate around to side hip root, and cast the Clubbell® across your body to side muscle out, hold for a second, return to back position, and repeat to the other side.

[Atl]

Density typically refers to many reps done in a short period of time.

[Adam Steer]

Density typically refers to many reps done in a short period of time.

Actually, density is just how much work is performed in a given time. It takes load, repetitions, range and time into account. You can have a very dense session or a session which spreads the work out over more time (less dense).

A Density Cycle, as used in CST, is a protocol meant to increase the density of your training. So you are gradually fitting the same amount of work accomplished into a shorter and shorter time frame.

Cheers,
Adam

[lorenzodamarith]

I had wondered the same thing- thanks for asking.

hello,

motedgrange, no problem. "density cycle", "double density" were spoken of highly by the coaches, but didn't know what it meant (dense obviously). figured if the coaches believed the idea to be useful, then it MUST be useful. ergo, HAD to know.

thanks

[lorenzodamarith]

out of print CST manual called the Core Cadre Curriculum.

hello,

coach murdock, you do realize, that by mentioning this manual, it has just become a "must have" object? and that some of us are willing to sell illegal egyptian artifacts on the black market to get it?

thanks