The Density Factor in
Football Training

By Steven Morris
Author of Explosive Football Training

One of the great mysteries to athletes and coaches is how to continually make progress in their Strength and Conditioning programs. We've all seen over and over again that simple progressive overload is quite limited in its effectiveness. If it were as simple as slapping on another 5lbs on the bar every week, then we'd all be benching 8,000lbs and squatting around 10. Obviously, this is not the case. To make matters worse, when you simply continue to cycle up-ward time after time you will not only hit a huge wall, but injuries will start to pile up.

The major flaw in progressive overload, especially when coupled with traditional Western Periodization, is that the athlete is under-prepared for the majority of the year. And, when it's time to peak, guys start getting hurt. When it comes down to it, you've spent 8 weeks doing nothing to prepare yourself for a max lift, and cramming it into a small 3 - 4 week cycle just won't cut it.

A Better Solution?

Now, when one utilizes the conjugate or Westside-esc method, progress can be continually attained.

Remember, however that the Westside approach is geared towards powerlifters specifically. Despite this face, it is easily adaptable to the world of athletics Louie Simmons has certainly helped countless non-powerlifting athletes achieve great success in the gym and on the field. He's the mad genius behind the system and therefore is quite capable of adapting and customizing the template.

However, I've noticed too many coaches who advocate the conjugate method, both in-person and in print, ignore a key factor: Density.

EDT and the Density Factor

No one on this site has to be reminded of the tremendous success of Coach Staley's Escalating Density System (EDT).

The system has become extremely popular, much like Westside. But, with popularity comes perversion of the system. Both systems are very straightforward. However, peruse any Internet lifting forum and see people list their EDT or "Westside" plans that are so different from the original outlay that they are unrecognizable! The funniest thing about this is that both systems are highly adaptable to fit the user's needs, yet some people are still managing to screw things up!

Density, for our purposes simply, is getting in as much muscular work as possible in a given amount of time. Looking at the classic Westside Dynamic, or speed day, one can see elements of the density factor (tightly timed rest periods, getting to 12 sets in a very short amount of time).

In the case of EDT, along the way someone got it in their head that this is a bodybuilding only style of training. I've seen people write about their training volumes that make feel like blowing my mind up!

Is there anything wrong with high volume? No, it's necessary at many points and on many movements. But, when you look at the load they are using, it's immediately obvious as to why they stopped making progress…there's not enough damn weight on the bar!

Using Both Systems to Create a Sure-fire, Guaranteed Successful Program

So, how do we tie these two seemingly different systems together to improve athletic performance?
Simple. In fact, it's not a wholly new concept, as Simmons has touched on it in some of his own articles.

Football players need to be strong, no doubt. But there are other factors involved in being a great player

Putting It All Together

Take a good look at that list of attributes. Notice anything? All but number 6 are addressed in some way by both conjugate periodization and EDT. So why not take elements of both and create a system that will always deliver results? You can, and it's really quite simple.

See, without density, progress will stall. Using the density factor, you will be able to get the appropriate amount of volume and intensity on both the main (max or dynamic effort) movements and the accessory exercises needed to build quality muscle. Basically, the density factor, when applied properly, regulates volume and intensity by managing fatigue, rather than performing a set number of sets and reps. Why stick to 3 x 8 if you are having a good day and could do 3 x 12?

Lets look at a sample day in the life of one of my athletes on this program. This athlete needs to gain strength and overall mass.

Max Effort Upper Body Day

Incline - Work up to a max set of 2. Typically this takes 5 - 6 sets.

PR Zone 1 - 15minutes

Chins - Sets of 5 all the way down to singles, if necessary
JM Press - Sets of 4's down to singles. A great triceps builder.

PR Zone 2 - 15minutes

1-Arm Row - 8's - singles
Shrugs - 8's usually ending in some triples.

Ab Work is done at the end of every session. It's a mix of high and low reps, heavy and light weight. And, it's ever-changing. Your abs can never be strong enough!

Ok, so what's so magical about what I just wrote? Well, first the athlete's needs are addressed. Heavy doubles on the incline, high(er) reps on the accessory work. But, rather than just volume, the load is also increased.

Also, you can use a system of quadruple progression to constantly ensure progress.

1. Increase the amount of weight
2. Increase the number of reps
3. Decrease the time period of the PR Zones
4. Use ALL three methods in one session (obviously this isn't achieved all the time, but there will be days when it happens and if that ain't progress, I don't know what is!)

Now, let's examine the training of a player with good strength, but who lacks the muscle needed to compete at his position.

Using the above sample, the Max Effort day simply becomes a Submax Effort day of sorts. (It's debatable as to what to classify this day as…but it doesn't matter, it's the work performed, not what you call it).
This athlete would do his Inclines up to a max set of 5. Again, doing 5 - 6 sets in the process.

Where things would get interesting is on Repetition Upper day.

RE Upper Day

DB Bench - 2-3 warm up sets then grab dumbbells you can do for 10ish reps. Set a timer and do them for 2 minutes. Stop when needed but strive to keep the 'bells moving as much as possible. Two sets of this. Then, the next session, beat your reps. When you can do that, add 5% to the load. Sound familiar?

PR Zone 1 - 15minutes

Snatch Grip Shrugs - 5's on down.
Low Band or Cable Row - (seated) 8's on down.

PR Zone 2 - 15minutes

Trap Bar Shrug-pulls - A combo high-pull/shrug. Sets of 8 on down.
Face Pulls - 12's on down.

PR Zone 3 - 12minutes

Curls - 8's on down.
Behind the Head Cable Extensions - 8's on down.

Note, this session is a little longer than normal and there are two noticeable vanity exercises involved. The psychological impact of having big arms for a football player can NOT be underestimated. Anyone who's played or coached will know this. I firmly believe that more money is spent on athletic tape for rolling up jersey sleeves than on anything else in the athletic world.

The best part about this is that there's no confusion on how many reps to do. Pick a weight and do it. Keep doing it 'till the timer goes off. It will take a few sessions to get the weight right, but it will come. And, one could easily use lower reps (as low as singles) during the timed periods to achieve the desired amount of volume for hypertrophy.

Exercises are rotated every 4th week. This allows you to constantly address your athlete's weak and strong points. Remember, weak-point training is great, but you can not afford to ignore strengths. Both must be addressed! This style of training works best with a coach or objective partner, because frankly, even the best of us have trouble spotting our own weaknesses.

Putting the Methods to Work for You

Remember these key points when attempting this type of training:

• Simple poundage progression stops working fairly quickly
  
• Training multiple athletic qualities is always preferable to training one at a time
  
• Do not ignore the role of density! Volume and Intensity are important, but it's a tri-pod with a missing leg when density is ignored.
  
• Tailor the program to fit your needs. It is extremely adaptable to address weak and strong points
  
• Never stop making progress. You have four ways of getting better each workout, you can always achieve at least one, even in periods where you just aren't at your best.

A brief note on attitude. While this subject is worthy of entire books on it's own, it should be noted that this system is extremely hard. If you are to break records and progress on all 4 levels, you must work with intensity and passion. Frankly, this is where work ethic comes from. The work you put in in the weightroom and during conditioning will play a huge role in your confidence and attitude on the field!

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That's it, I've laid the foundation, now it's up to you to go out and rack up new P.R.'s both on and off the field!

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