For this weeks’ Video of the Week I decided to record my entire Dynamic Effort Lower Body training session from this past Friday (10/5/2012).
Briefly, the goal of the Dynamic Effort Method is to improve speed and explosive power. Sounds simple enough, but how do we do it?
In short, through using sub-maximal weights and actively forcing yourself to accelerate as quickly as possible you can develop higher levels of speed and power. I’ve explained the Dynamic Effort Method several times before in articles such as:
So if you’re interested in truly understanding how to apply the Dynamic Effort Method, I encourage you to read the above linked articles. That being said, I briefly want to emphasize what I consider to be the most important, albeit most commonly misunderstood, aspect of the Dynamic Effort Method:
Mentally Forcing Yourself to Move Faster, and Faster, and Faster!!!
In my experience, when most trainees begin to use the DE Method they don’t truly understand what it means when they are told to move the weight As. Fast. As. Possible.
To be clear, I’m not trying to infer that they’re stoopid or incompetent; that couldn’t be further from the truth. Rather, most trainees have simply never truly attempted to accelerate a bar/med ball/their body with the highest possible attainable speed – they’ve just never done it!
Often times they’ll be overly cautious, lower the weight too slowly, and/or change their technique in an attempt to move more quickly. Any one or a combination of these habits will negatively effect your results.
As such, when using the DE Method stick to the guidelines outlined below:
- Make it a conscious effort to move the bar/implement/your body as quickly and explosively as possible. Strictly focus on moving faster on each and every repetition. Make it a challenge and force yourself to improve!
- Perform fewer repetitions per set but increase the total number of sets to improve form/technique and reduce the negative side-effects of fatigue
- Take enough rest in order to allow yourself to apply maximal force on each and every repetition
Having said all of that, I hope you enjoy the videos below and, as always, if you have any questions, comments, or suggestions leave them at the end of the article.
Never Minimal. Never Maximal. Always Optimal.
-J
Dynamic Effort Box Squats vs. Light Bands
Notes
- Reps per Set: 2
- Total Sets: 10-12
- Rest between Sets: ~1 minute
- Intensity (Weight Being Used): ~50-60%
- Goal: Move as quickly and explosively as possible while maintaining proper form and technique
Dynamic Effort Sumo Deadlifts vs. Light Bands
Notes
- Reps per Set: 1-3
- Total Sets: 6-10
- Rest between Sets: ~1 minute
- Intensity (Weight Being Used): ~50-80%1RM
- Goal: Move as quickly and explosively as possible while maintaining proper form and technique
- How to Perform the Sumo Deadlift: Click here for my instructional video
Cable Pull Through’s paired with Rear Foot Elevated Hip Flexor Stretch
Notes
- Reps per Set: 15-20
- Total Sets: 3-5
- Rest between Sets: ~1-3 minutes
- Goal: Get a large range of motion (ROM) and get the glutes firing as much as possible (glutes are a major weak point for me)
Pallof Press with Glute Bridge paired with Lat Pull Down
Notes
- Who I Stole this From: Brandon LaVack which he outlined in this great post
- Reps per Set: 10-12
- Total Sets: 2-4
- Rest between Sets: ~1-3 minutes
- Goal: Fire the glutes as much as possible and resist rotation through stabilizing the core.