Dynamic Effort Lower Body Training Video

July 24, 2009 on 3:14 pm | In Strength Training | 5 Comments

I have heard many trainers say that Dynamic movements MUST be plyometrics.  I have to disagree with this one, and here’s why.

Dynamic Effort simply put means that you are moving weight or just your body weight quickly.  This COULD mean a plyometric style movement, ie box jumping, but there are many more choices.

The ironic thing about the whole debate is that people who say “Dynamic effort must be a plyometric movement, not with a barbell” are the same people that will load up their movements with dumbbells and weighted vest.  Sounds like external loading to me.

So, if you can do that, why can’t you move a barbell dynamically?  The rate of force development is still increased but the body doesn’t have to leave the ground.

BOTH THESE METHODS WORK!  I have my younger athletes do primarily bodyweight plyometrics, and the older athletes use a mixture.

Here’s an sample workout video from a Dynamic Effort Lower Body day.  The first movement is dynamic, pulling 50-65% of our 1 RM quickly, then moving to the accessory lifts.

Dynamic Effort Lower Body Training

Lower Body Workout:

1. Dynamic Effort Deadlifts against Bands
2. Step up with 1 leg RDL
3. A. Sandbag Pull Throughs (and water filled keg)
4. B.  Sandbag Front Squats
5. Slosh Pipe Sidebends

Jump, lift weights quick, heck, do it all (in a well planned out program)!

- Joe Hashey, CSCS -

PS.  What’s your favorite explosive lift??? Please post in the comments!