The dynamic effort method is a training method focused on improving an athlete's rate of force development. This training calls for athletes to lift submaximal training weights at maximal velocity. At Westside, we execute dynamic effort training twice weekly, applying the method to our squat, bench press, and deadlift training. 

The dynamic effort method allows us to train at worthwhile intensities and velocities when we cannot train at max effort intensity. Of course, max effort training will yield the best results when it comes to rate of force development. However, considering we cannot train at max effort intensities for each training session, dynamic effort training allows us to improve the rate of force development while avoiding excess fatigue associated with frequent maximal effort training. 

Dynamic effort lower training is critical to the development of the squat. This training allows us to target specific special strengths by training at specific intensities and velocities. It also provides a considerable amount of squat volume to help improve technique and develop lower-body muscle groups. 

Proper programming and execution are key to successful dynamic effort lower training. The training must be appropriately written, ensuring that the intensity and volume are appropriate to allow athletes to meet specific velocity requirements for each rep.

However, no matter how well-written or executed dynamic effort training is, there will be times when the programming needs to change to avoid accommodation and raise the rate of improvement.

The Basic Dynamic Effort Lower Approach

Before we discuss alternative approaches to dynamic effort lower training waves, it is important to briefly discuss our standard dynamic effort lower approach. At Westside, our standard dynamic effort lower training features a three-week wave in which we follow set and rep parameters of 12 x 2 in the first week, 10 x 2 in the second week, and 8 x 2 in the third week. 

Regarding training intensity, we will train at 75% during week one, 80% during week two, and 85% during week three. Depending on the athlete, these percentages may be lowered by 5% each week to maintain proper velocity throughout the exercise. 

There are also times when we will go with a 5 x 5 wave. When choosing this option, we will follow the 5 x 5 set and rep scheme for all three weeks, with training intensity following a wave pattern. We will train at 70% during week one, 75% during week two, and 80% during week three. If necessary, we will also lower training percentages by 5% to ensure velocity is on point. 

These two dynamic effort training waves are considered the standard Westside Barbell approach to dynamic effort lower training. 

Before we discuss alternative dynamic effort lower training waves, it is important to note that an athlete can follow the standard approaches for many years without issue. I followed the standard approaches for at least five years before I ever began thinking of ways to alter the training. Just as we advise with max effort training, we recommend getting the most out of the standard approach before moving on to more advanced options. 

Now, we will discuss a few alternative ways to program dynamic effort lower training to change up the training stimulus and improve overall adaptations. 

Option #1: The Giant Wave

The first option we will discuss is what I refer to as the giant wave. This programming strategy is called the giant wave because it mixes two three-week waves into one large six-week training wave. The intent of this strategy is to expose athletes to varying levels of velocity and intensity on a week-to-week basis. 

This is achieved by combining dynamic effort training with heavy effort training. Heavy efforts, also referred to as modified max effort, involve using multi-rep top sets at or above 85-90%. While not as effective as true max effort, heavy effort training allows athletes to improve their absolute strength without incurring the recovery demands of true max effort training. 

Here is how a giant wave would be programmed for dynamic effort lower training:

Week 1

Box Squat: 12 x 2 @75% (50% bar weight / 25% AR)

Deadlift: 6 x 2 @75% (50% bar weight / 25% AR)

Week 2

Squat: 6 x 3 @75% (bar weight only)

Deadlift: 8 x 1 @75% (bar weight only)

Week 3

Box Squat: 10 x 2 @80% (55% bar weight / 25% AR)

Deadlift: 5 x 2 @80% (55% bar weight / 25% AR)

Week 4

Squat: 5 x 3 @80% (bar weight only)

Deadlift: 6 x 1 @80% (bar weight only)

Week 5

Box Squat: 8 x 2 @85% (60% bar weight / 25% AR)

Deadlift: 4 x 2 @85% (60% bar weight / 25% AR)

Week 6

Squat: 4 x 3 @85% (bar weight only)

Deadlift: 4 x 1 @85% (bar weight only)

The key to this training is manipulating resistance curves. When executing standard dynamic effort training, athletes experience a descending resistance curve. When executing heavy effort or modified max effort training, athletes experience an ascending strength curve. 

This wave allows athletes to experience varying levels of training intensity while also including a considerable amount of free squat volume every other week. This wave is most often used by an athlete focused on raw powerlifting. However, it can also be useful for any athlete interested in manipulating resistance curves to advance absolute strength and explosive power. 

Option #2: The Multi-Bar Wave

The multi-bar wave is the next option we can choose when changing up our dynamic effort lower programming. This wave calls for using multiple specialty bars to execute squat training. Additionally, we will perform different deadlift exercise variations each week.  

The goal of this training is to alternate between anterior and posterior-focused squat exercises while also changing deadlift positioning weekly. With a traditional wave, the same barbell is used for all three weeks of the wave. By introducing multiple barbells into one wave, we eliminate the athlete's ability to acclimate to the barbell and introduce new execution and positioning challenges on a week-to-week basis. 

Here is how a multi-bar wave would be programmed for dynamic effort lower training:

Week 1

Giant Cambered Bar Box Squat: 12 x 2 @75% (50% bar weight / 25% AR)

2" Deficit Deadlift: 6 x 2 @75% (50% bar weight / 25% AR)

Week 2 

SSB Box Squat: 10 x 2 @80% (55% bar weight / 25% AR)

2" Block Deadlift: 5 x 2 @80% (55% bar weight / 25% AR)

Week 3

Box Squat: 8 x 2 @85% (60% bar weight / 25% AR)

Deadlift: 4 x 2 @85% (60% bar weight / 25% AR)

During the first week, we execute the most difficult variations. Generally, the giant cambered bar is the most difficult squat bar for most athletes. At the same time, the 2" deficit deadlift places the athlete at a joint angle disadvantage and extends the distance the barbell must be moved to achieve lockout. This week's emphasis is posterior chain training. 

In the second week, we move onto more manageable variations, going with the SSB squat bar and the 2" block deadlift. The safety squat bar increases the focus on the anterior chain, and the 2" block deadlift helps athletes develop hip extension strength without significant leg drive. This week will address the anterior chain and strengthen the glutes and hips. 

In the third week, intensity is increased, and the difficulty of the main exercises is decreased. To ensure athletes have the best opportunity to perform all sets and reps to standard, we remove specialty barbells and deadlift exercises, opting for a standard box squat and speed deadlift. 

Giving the athlete an advantage in terms of exercise difficulty in the third week helps ensure the training devices or exercise variations do not limit the athlete's ability to meet velocity parameters. 

It's All About Options

The Conjugate Method provides a coach or athlete with many different options when designing a training program. Whether we are dealing with a strength athlete or a conventional sports athlete, we can find ways to manipulate training further to bring about further training adaptations, allowing for continual improvement. 

It is always important to keep an open mind when training. We do not want to become so focused on standard approaches that we lose sight of all the options available. At Westside, we use the methods to their maximum capacity to help our athletes reach their training and competitive goals. 

This is why the statement "you're not training Westside unless you are at Westside" exists. We are always seeking new ways to alter or manipulate our training to bring each athlete we work with the highest optimization level. 

Our method is all about training parameters, not rules. If an approach fits within the training parameters we abide by, we will test the approach to see the result. I can attest that the two dynamic effort lower training options discussed above have been tested and can be verified as effective. 

Would I recommend abandoning traditional approaches to dynamic effort lower training in favor of advanced training waves? No. Would I recommend using one of the two options discussed above to avoid accommodation and manipulate training effect and intensity? Most certainly. 

The Conjugate Method provides a coach or athlete with many options; it is up to you to find which approach best fits training. 

Sources:

Simmons, L. (2007). Westside Barbell Book of Methods. Westside Barbell.