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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.

EDT for Maximal Strength Protocal

Posted: April 19, 2017

Perform multiple sets of 1 rep using between 85 and 90 per cent of your current 1RM (one rep max, or the most weight you can lift one time using good form and without experiencing pain) and 60 second rests between each set. Perform a maximum of 15 sets.

If, on any given workout, you manage to perform 15×1 in good form using 60 second rests, the next time you perform that same workout, increase the load by 5 percent or 5 pounds (whichever is smaller) and repeat. If, on the other hand, you do NOT manage to complete 15 sets, the next time you perform that same workout, simply try to work your way closer to 15 sets. In all cases, on every fourth week you should reduce your total volume by one-half. By way of example, if you performed 15×1 on squats using 275 pounds on week three, then perform 7-8×1 in the same 15 minute PR Zone (time frame) on week four.

This explanation was taken from the 21 Day Itch article by Fitness Genius Charles Staley posted on

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