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Phoenix Jiu Jitsu Academy

Charles Staley EDT Protocol for Strength Endurance!

Posted: April 19, 2017

Pick two exercises that work antagonistic or different muscle groups. An example would be a bench press and a pull up or a bench press and a squat. In this example we will use the Bench Press and Squat. Now set a timer for either 10, 15, or 20 minutes. Load the exercises you chose with your 10 rep max. Now start the timer and perform the bench press for a set of 5 reps. Immediately go to the squat and perform 5 reps. Continue to switch between the bench press and squat performing 5 reps until you feel you are going to be incapable of performing 5 reps. At this point you will start performing 4 reps on each exercise. When 4 reps becomes difficult switch to 3 reps, then 2 reps, and finally try to muster our some single reps on each until you reach the time you set (either 10, 15, or 20 minutes). Tally up the total number of reps you completed on each exercise and record it. Next time your perform this workout your goal is to perform 20% more reps. If you succeed add 5 pounds to the bar for the next workout. If you perform fewer reps than you did the first workout then reduce the bar weight on the next workout by 10 pounds.

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