I hope this translates well for you, let me know if I can explain anything better.
My training philosophies have evolved a bit since I posted about EDT. So I think it's important I give you a nice overview of my current perspective. Then you can decide if you still would like my help.
As far as strength training: EDT is a great routine. Fantastic as a matter of fact. I made great gains with it and it's very adaptable for the combat athlete. IIRC CT (Thibaudeau) recently wrote in one of his labspills that the concept has been around for a while. Olympic lifting coaches would use something similar with an allotted time for singles, triples, and 6 for hypertrophy. So to answer your question no you don't have to use 5 as your rep goal. You can adjust the loading depending on what your goals are for that lift. So yes, you can adjust it to 3 reps but you should be able to get ~5 reps with the same weight. This is Charles Staley's system of course so reading his website should be able to give you a better detailed answer than I ever could... But imo yes you can adjust the reps to fit your goal. I loved doing EDT for sets of 3. I never got myogenic tone like that from any other program (ie, my muscles were really hard to the touch).
His Articles (From His Site)
Great set of videos (look for his name around page 4)
Regarding endurance training...
IMO, training in the weight room (for combat athletes) should be emphasize developing POWER. I am of the opinion that the best way to train your energy systems for any event is by performing that event. In other words the best way to get better endurance for fighting is by fighting. So I encourage you to use your time in the weight room to develop very specific attributes. Be it hypertrophy (muscle mass), Speed (plyometrics), Power (olympic lifts, weighted throws), or Strength (singles, doubles).
For Martial Artist our needs in the weight room may not be as high as those in other sports.
Coach Ripptoe stated in "Practical Programming For Strength Training" (pg 169-170 for those of you following along)...
GSP (George St. Pierre) the welterweight (170lbs/77kg) champion of the UFC had stated in an interview the same concept. He felt that a lot of his conditioning work and weight room work was ineffective. He noted that a muay thai fighter he often trained with (former world champion) was just so efficient with his technique that despite smoking and drinking he was still able to spar for dozens of rounds with little effect to his conditioning.
If you're around Muay Thai circles then you know of all sorts of odd stories like that... most thai fighters being trained since they were children have god-like efficiency with their technique. Their fighting techniques are ingrained the same way tying our shoes or sneezing are to us. Saekson Janjira (and I've heard similar stories (easily verifiable) about other Nakmuay/thai-fighters) would take a fight on a few minutes notice, down his beer and finish his hotdog, hop into the ring and knock the guy out. No fancy supplements, prepping, peaking, loading, perfect phase for this or that... simple efficiency. (Please note: I do not encourage a hot dog and beer training program).
Jim Wendler also makes a similar point here:
To paraphrase: Unless you are a power lifter or an Olympic lifter... the weight room is GPP
Seriously I could reference folks all day regarding this concept. So all of the above is really to say this:
For your endurance concerns I think that the days you aren't in the weight room you should spend more time actually practicing your chosen method of combat (Jeet Kune Do for yourself). The weight room is for training very specific athletic attributes and your energy system work is not one of them. If you have a good routine of pad work and bagwork that you currently perform when you are training technique then that is where you should dedicate your energy towards improving. Save your energy and put more gusto into that time. There are exceptions and things you can do outside of just fight-practice but generally most people just need more time in the ring/cage/ on the mat.
Before I can really help you with a really specific program though I'd need to know:
- What is your current training program?
- What is your "training age"? (how long have you been lifting, etc)
- Have you ever had any coaching as far as lifting? (someone teach you to squat, bench, etc)
- What are your specific goals? (meaning, set a time frame, in "8 weeks I plan to...", "in 3 months...")
- Are you training JKD with a coach? (And if so, who? I might know him/her)
- You stated you have an hour/day to train... usually around what time is this hour? (Morning, evening?)
- Do you have an hour a day for just strength/endurance work? Or is this hour including the time you get to practice techniques as well?
Off the top of my head though from what you've already told me, I'd probably tell you that I like this:
- Wendler's 531
- Ripptoe's basic A-B
EDT you know about, Ripptoe you can google.
I like Wendler's proposed 5-3-1 program just twice a week. If you aren't familiar with the program it's pretty simple but beyond the scope of this post so I'll fill you in with more detail later. But basic gist of it is you have one upper and one lower body day per week.
Monday- Overhead press (and assistance lifts)
Thursday- Deadlift (and assistance lifts)
Monday- Bench (and assistance lifts)
Thursday- Squat (and assistance lifts)
and you keep this going through a 6 week cycle. Because it's spaced out so much you don't really need to deload and you can just keep pushing your poundage. GREAT plan for people who can be consistent.Either way and any program you decide on, if you're training a lot of technique I'd probably say lift just 2-3x a week. 3 tops.
So a schedule something like this:
Monday: Bag & padwork till your form starts to falter, then Tabata Jumprope for 4-5 minutes, multiple rounds if you can.
Tuesday: Lift (EDT, 531, etc)
Wednesday: Shadowboxing. Yep an hour of it.
Thursday: Lift (EDT, 531, etc)
Friday: Bag and padwork till your form starts to falter again, then a light bodyweight conditioning circuit
Saturday: Run, alternate sprints one week and a long aerobic run the next week
Sunday: Rest, if you get stir crazy and still want to train I'd swim.
sidebar: Come to think of it, I think I'm calling it the "Strength Room" not the "Weight Room" from now on.