For strength trainers, progress has always been measured by weight on the bar. This is a natural way to progress and certainly the most obvious - 205 pounds today is better then 200 last week. There are some problems with this method, however. Linear progress (adding weight to the bar on a week by week basis) will stop at some point. How is it possible to continue to get better when this happens?
Density Training for Continued Progress
This is where density training comes into its own. Density training is all about increasing the amount of work done per unit of time. Charles Staley's Edt system is a prime example. So how does this work practically? This easiest way is to start a stopwatch for 15 minutes and starting doing an exercise. At the end of 15 minutes, simply count the repetitions completed and aim to beat this number next time.