Before i leave for the Tactical Athlete Instructor Course hosted by Jeff Martone in Knoxville, TN, it is important that my clients view their most recent PR Zones and have a clear understanding of calculating your totals, while i am gone. Jimmy The Intern will be able to help you as well, he may be reached at Kettlebells 4 U in Paoli, PA during the week of June28th to July 2nd. KB4U 610-647-4956
We'll use the Gutch Monster's 0600 session from today as an example. He tested well for 1 arm military presses with a KB and double KB sumo deadlifts. Only Dragon Door kettlebells are used in the making of these zones.
15:00 PR zone for paired exercises
Double 12kg-16kg KB Sumo deadlift 16-20kg KB press
| start time | weight + reps | end | load | start | weight/reps | end | load |
| 00:00 | 53lbs + 5 | :10 | 265 | :20 | 35lbs. + 3rl | :45 | 210 |
| :55 | 53 + 8 | 1:25 | 424 | 2:30 | 35 + 6rl | 3:15 | 420 |
| 4:00 | 53 + 8 | 4:30 | 424 | 5:00 | 35 + 7r 6l | 5:40 | 455 |
| 7:15 | 53 + 6 | 7:35 | 318 | 8:45 | 35 + 7r 6l | 9:35 | 455 |
| 11:10 | 70 + 8 | 11:40 | 560 | 13:00 | 44 + 3rl | 13:30 | 264 |
| 14:20 | 70 + 6 | 14:45 | 420 | ||||
Total reps & sets = 41 & 6, average rep in lbs. = tonnage/reps = 59lbs.
Volume = Tonnage 1,804
Total reps & sets = 27 right, 25 left, average rep in lbs. = 35 lbs.
Intensity = % of 1 rep max [176 lb two KB deadlift is his 1RM] 30-40% Intensity [his back got tired, he played a hockey game last night and was up until 0400, and our session was at 0600. He's committed!
Intensity = % of 1 rep max [62 lb. bell is his 1RM] 35lbs. = 55%, 44 lbs. = 72%
Total Time = 14:45 or 14.75 Work time = 2:25
Work time = 3:10
Both work times = 5:35 or 5.58
Total time divided by work = X
100% divided by X = % Density, or, what % of the PR Zone was actual work.
14.75/5.58 = 2.64
100/2.64 = 37.8% Density
When recording your work times, round to 0 or 5 with regard to seconds, as it will likely be easier for you and not exactly cheating. Also, when totaling your work time, you should do the math without a calculator, as calculators total at 100, and minutes end at 60.
When dividing Total Time by Work, do not divide the actual times, take the seconds and convert them into a % of the minute.
e.g. 14:45 = 14.75, etc.
This may seem like an extraordinary amount of work but if you choose to train for the rest of your life, long after you and i have moved on, this is an important formula for you to grip. Also, not every workout is a PR Zone [http://www.staleytraining.com], anytime you like, you may scrap the zone and just work on a movement that tested well. Test frequently and change your position [hand, feet, rotation, etc.] in order to improve the movement. If it tests well, train it. If it does not test well, adjust, retest, and obey. Just record your total time, weight + reps, and you will be able to calculate volume, intensity, and density.
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