Speed Training

Dynamic Effort(DE) training: an overview



Dynamic effort training is described as sub-maximal weight as fast as possible. It, along with the Max Effort and Repetition methods are the three keys to developing maximal strength. Two days a week are DE days; one for the benchpress and one for the squat/ deadlift. They are seperated by approximately 72 hours from the corresponding Max Effort day. It can easily be demonstrated in the following example, if one can benchpress 400-pounds, one should be able to exert 400-pounds of force to a bar loaded with 50% of that weight (or 200-pounds). Of course, the bar is under control and good technique is used but it is lowered as fast as possible and pressed as fast as possible. This is compensatory acceleration. Loads of 50-70% of a one-rep max(1RM) in a lift are used depending on the skill level of the lifter. (The advanced lifter would use a lighter percentage as they can easily recruit more motor units when training as opposed to the novice lifter who would use a higher percentage to get the most out of the movement). Because one is using a lesser percentage of one's max lift it is also beneficial to developing good technique and form.



In determining the correct percentage to use the critical element is bar speed. Does the weight use allow the lifter to perform the movement explosively and quickly? (It helps to have someone experienced watch the lifter or film the exercise for review.) For example, using the example of the 400-pound benchpress above, if a load of 280-pounds (70%) is used and the bar moves slowly. It is too heavy. Try 60 or 50% and monitor bar speed again. Once you establish the percentage right for you, stick with it. Once your 1RM changes you can re-evaluate it.



Now for training athletes and regular people this part of the program can be tweaked a bit. And the beauty of this whole style of training, the "Westside-template" (named for Louis Simmons' Westside Barbell gym where it originated), is that it is readily adaptable to the trainee and their weaknesses/ goals. I give credit to Joe DeFranco for opening my eyes to this through his articles.
He trains athletes of all levels in his New Jersey based gym and found that a traditional DE day was not that beneficial for the younger athlete who lacked sufficent muscular development. Thus he began substituting a Repetition day in lieu of the DE day. This developed muscular hypertrophy in the athletes, laying the foundation for more advanced (traditional DE) training in the future.



I began experimenting with this in my own training. I found it of particuliar benefit when substituted for my DE upper body days. After a long upper body training cycle using a lot of bands and chains, I would feel "beat up" and "achey". I cycled in a few weeks of Repetition work and felt 100% better. For example, I would substitute 3 sets of 15 reps with 50-60% of my 1RM benchpress instead of the traditional 8 sets of 3. Then I would return to the DE work, minus bands/ chains initially and within two weeks my bar speed would return to where it was previously. And I felt better. I began using it with my clients as well and have been very happy with the results. (More importantly, the clients are very happy with the results!)

Dynamic effort training is essential to be able to lift maximal weights. It is also a very effective way to develop explosiveness when used with the box squat, floor press or board press. Because one creates kinetic energy by using the box or boards and overcoming the resistance after a pause in which the load is held in place (static) and overcome by dynamic effort (box squat) or relaxed and overcome by dynamic work (board press and floor press). Chains and/ or bands can be attached to the bar to further accomodate resistance.

(From my own experience, I can say that I have always been strong-but-slow. Without specifically training for foot speed, since my "sport" did not require it, I can tell you that when I an assistant coach for a high school basketball team and would help perform drills with the team, some of whom went on to Division I college careers, I surprised myself and some players as well, because I had a quick first step. Of course after several steps I was behind. The point is that without training to be a quicker basketball player, I became one. At 40 years old I did not suddenly find my speed gene. The muscles the body uses to run, jump, etc. became stronger and I was more explosive due to dynamic training!)

If Dynamic Effort training can help a 40 year old hog keep up with Division I caliber athletes, imagine what it can do for them. Imagine what it can do for you!

Out of breath now,
Ed T.