A few months ago I wrote a popular article on EliteFts – “How To Get Explosive Strength.” Based on the great feedback, a more indepth discussion would be helpful.
This is the final part in the Methods Of Strength Training post series. For your review:
Dynamic Effort Explained
Dynamic effort lifts involve moving a submaximal weight with maximal speed. The percentage of your 1 RM used for dynamic effort workouts depend on how trained and experienced you are with the dynamic effort method.
With this method of strength training, as with all methods, lifters should keep good for for maximum results and safety.
Example of a dynamic effort set: Bench Press 8 x 3. Lower the weight quickly to right above the chest, reverse directions and press it to lock out as fast as humanly possible. If the lifters 1Rm is 400 lbs example sets could be 185 x 3 sets, 200 x 3 sets, 225 x 2 sets.
Increasing weight is not as important as increasing speed and rate of force development.
Benefits of Dynamic Effort Training
The Dynamic Effort Method primary benefits
- Increased maximal strength
- Improve the rate of force development
- Improve explosive strength
When you properly, the lifter will increase how fast they can move the weight (rate of force development). Not only will this have carry over to max strength, but dynamic strength is CRUCIAL for athletes!
Ever see an athlete that looks like they can barely move with their arms that can’t touch their sides and walking with stiff legs? Chances are they never performed the dynamic effort method correctly (or proper mobility drills).
Dynamic Effort Lifts
Part of the beauty of the dynamic effort method is that it can include almost any barbell exercise and a lot of bodyweight vartions. Here is a partial list of exercises that can fit into the dynamic effort category WHEN PERFORMED WITH THE PROPER WEIGHT.
- Bench Press
- Olympic Lifts
- Box Jump and variations
- Broad Jump
- Throwing (tire, keg, med ball)
- Med ball passes
- Light tire flips
Video Example Movements:
Explosive Barbell Exercises
Box Jumping At Defranco’s
Dynamic Effort Training At Synergy
Many more training videos over on my Youtube – subscribe here – Joe on Youtube!
A few things to remember BEFORE trying the dynamic effort method. This is NOT a beginners method. Proper general physical preparedness must be completed prior to any of these strength training methods.
I haven’t read this many places online before, so please pay attention to this tip! An lifter must be able to decelerate weight before they can accelerate it. Here’s what I mean. An athlete needs to know how to land before they can jump. Deceleration jumps and GPP are a great idea to specifically prevent knee injuries.
Lastly, the DE method is often performed incorrectly based on the number of reps that people choose. LOW REPS should be used so fatigue does not largely effect the movement. A HUGE mistake is when people think more is better and perform 3 x 25 box jumps for example. Not good for dynamic strength.
Use all three methods of strength training for your program. Alternating lifts, speed, and reps will help your body from accommodating and will continue adaptation.
- Joe Hashey, CSCS -
1. Hashey, Joe. Bull Strength. Synergy Athletics 2008.
2. Zatisiorsky, V. and Kraemer, W. Science and Practice of Strength Training. 2nd Edition. Human Kinetics 2006.
3. Simmons, L. Westside Barbell Articles. May 2009.