Top 30 Toughest Workout Protocols – #2 EDI Training

Now, this series is in no particular order. Just a list of the hardest protocols dreamed by obsessed mad crazy people on a quest for muscular growth beyond imagination and are willing to train to untold levels of intensity and pain to achieve it….God Bless ‘Em.
The next on the list is the EDI Training System (short for Explosive Dynamic Isometrics)
Explosive Dynamic Isometrics IS a great training tool because I can elicit not only isometric strength, dynamic speed strength and starting strength at the same time, but it takes so little weight to get the amazing results that we see everyday.

EDI training works on a descending rep protocol where you choose a starting weight of 40-50% of the athlete’s 1RM on a particular movement (ex. Bench Press) and let the fun begin.

The athlete will perform 10 reps of the weight with good form, yet with maximal speed without bouncing. Then when the athlete completes the 10th rep, hold the bar 2 inches over the athlete’s chest so they cannot move bar vertically any further. The coaching cue is the they have to push maximally against your hands for ten seconds. Their form cannot degrade while pushing maximally, but the athlete has to maintain intensity. Once the time is up, let go and then the athlete will try and complete 6 reps with good form and bar speed. When those reps are completed, again hold the bar over the chest so there is no movement and the athlete is again pushing maximally to keep the bar off their chest and into your hands. Count again for a 10 sec hold. Let go for a third time and ask the athlete to perform 3 reps with good form and maximal bar speed. Again, on the third rep, stop the bar over the chest for the last 10 sec. After the last hold, ask them to press the bar into a single, maximal speed lockout to finish the set.

The protocol can be used on single and multi joint strength movements. Two sets are usually plenty because the nervous system is fried and can no longer enervate muscle tissue. They will feel like absolute Jello.

This protocol is great for building power, starting strength, strength in the weak range of motion (which is the basis of most of Jay Schroeder’s training philosophy), and hypertrophy due to the increased time under tension. Hope that helps. If you need a video demo, please let me know and I will be glad to do so.

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One Response to “Top 30 Toughest Workout Protocols – #2 EDI Training”

1. BUILDING UP MUSCLES » Blog Archive » The Transformation Program For The 1+1 Skinny Guy At Building Up Muscles Says:
   June 9th, 2010 at 3:21 am

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