Light Weight=Big Gains Using Dynamic Effort Training

I have gotten lots of questions and emails from athletes and parents regarding my most recent article, ” Max Effort Training-Max Effort Muscle” With that being said, I figured it only fair that I go into greater detail on other methods of strength training to better help you understand how it is we get Amazing Results with our clients!! 

In case you missed our first two training articles, review and comment on them here:

• Max Effort Training-Max Effort Muscle
• Strength Training Is Speed Training

The Dynamic Effort Method

The Dynamic Effort Method can be explained as lifting a “non-maximal” load with the fastest speed imaginable.  This may also be known as “compensatory acceleration.    In other words, you must apply as much force to the barbell, medicine ball, body weight, etc. 

If using “external resistance” then you should be using 40-60% of your max.  In the book, “Supertraining,” Dr. Mel Siff state that when attempting to develop explosive strength it’s best to use two-thirds of your best 1 RM.  For Example, lets say you Squat 400 lbs and are training with 265 lbs, you should be able to apply 400 lbs of force to the barbell when pressing up off of you chest.  Because of the “light load” dynamic training is beneficial for practicing technique and form. 

Example: 4×3 @ 200 lbs, 1×3 @ 225 lbs, 1×3 @ 245 lbs, 1×3 @ 265 lbs

It is important to note that the percentages are not set in stone as speed is most important.  Depending on your training experience as well as your max strength, every athlete will be able to activate more motor units than a novice or weaker athlete.  

Why Is Dynamic Effort Training Beneficial? 

• Practice and perfect form
• Improve Rate of Force Development
• Become Stronger in your Max Effort Lifts

(All of these things are CRUCIAL for athletes when talking about strength, speed, and quickness)

What Exercises Are Dynamic?

Contrary to belief, Olympic lifts are NOT the only way to produce fast and explosive athletes.  Truth be told, any exercise with a barbell, dumbbell, medicine ball, band, and body weight may be done for “dynamic effort” training as long as you move fast and under control.

 

 

 

 

Box Squats

Dead lifts

Bench Press

Plyometrics-these are great!! 

Vertical Jump

Broad Jump

Throwing light weight objects

Sprinting

Body weight- push ups & Jump Squats

 

FITT Tube Video Examples:

 Body Weight Push Ups with 20 lb weight vest 

50″ Box Jump at Defranco’s Training Systems

FITT Tips:

Now, before you just start moving barbells fast and jumping until your knees buckle I’m going to go ahead and inform you that this is for intermediate to advance lifters.  Another key note that I must point out is that you must first be able to control the “deceleration” of the movements regardless if it’s external resistance or you body weight prior to using this method. 

Example Of A Dynamic Effort Upper Body Training Session at FITT Warehouse

General Warm Up-concept 2 rower 3-5 minutes

Dynamic Warm-Up including rota tor pre-hab (VIDEO COMING SOON ON THIS ONE!!!)

1) Bench Press 8×3 @ 55% (resting only 30-45 seconds between sets)

2) DB Floor Press: 4×10-15

3a) Rope Recline Row: 4x max

3b) DB Hammer Curls: 3 x 10-15 (pre fatigued from rows)

3c) DB shrugs with 2 second concentric pause 4×15-20