MegaRepeats (MR) are the way to improve endurance. It is the opposite of Escalated Density Training (EDT). I will illustrate these methods with the goal of 100 pushups.
Typical EDT progression would go like this:
- 10 sets of 10 reps (I would probably need to build up to this)
- 8 sets of 12 reps
- 7 sets of 15 reps
- 6 sets of 17 reps and so on, until 1 set of 100 reps.
In EDT you would probably time the rest and tweak combinations of sets and reps, but the idea is to do the same work in less time.
MegaRepeats use unloaded reps. You do pushups with the help of a rubber band of a given resistance hung from a given height, like in the pictures below.
You position yourself in such a way that the band is somewhere under the lower part of the sternum - this way it doesn't interfere with pushups too much - and off you go. (I am alone at home and cannot do the photo of me actually doing the exercise; next time). You start with 50 reps and gradually build up to 100. You have to have good reserve, 20 - 30 reps, at the end of the set. Once you can do 100 reps you switch to lighter band and rebuild from 50 reps. I think Dmitry's method calls for one set of a given exercise per workout.
So today was my first attempt at this method. I have had injured right shoulder for a few months now and haven't done much pushing for quite a while. I also have been sick with bronchitis for more than a week So today I overestimated my abilities. It is a shame, but I could only do 30 reps with the thickest band I own.
Pullups - same band, 10 reps in good tempo, not too fast, not too slow. Fuckity fuck! Again! Anyway, something to work for.
The summary of the session.
1. MR puchups with thick band, zero slack from the bar: 30
2. MR pullups with thick band, zero slack: 10 x 2 sets
3. Q&D, 16 kg - 5/4 x 1 set/arm
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