Having trouble performing a clean and press with a heavier kettlebell?  Or would you like to add 5-10% to any barbell or dumbbell lift?  Try this method, known as Density Training.   Two key components of any training program are volume and intensity.  The goal of Density Training is to maximize the volume of work done in any given period of time or, more specifically, to perform a given number of sets and reps (volume) at a given level of intensity in the shortest period of time possible.

Try this – pick a load that you can lift for a 10-rep maximum.  Lift that weight for 5 reps and do 15 sets.    The goal is to do 15 sets of 5 as fast as possible!   Time your workout and try and beat that time every workout.  When you can no longer improve your time, rest up for a few days and then test your lift.  If you have done this correctly, you should have put 5-10% minimum on any given lift.  This type of workout will also potentiate the fat burning effect of your training.  Try it and let me know what your think, or email me at info@laylor if you have any questions.