The dynamic effort method is one of the three primary training methods featured within the Conjugate Method. This training aims to increase an athlete's rate of force development and is the focus of two training days per week: dynamic effort lower and upper. We want our athletes to be capable of producing great amounts of force and to be able to do so as rapidly as possible. 

Conventional dynamic effort training calls for three-week training waves. Each week of a wave has a specific volume and intensity protocol, with the idea being to ascend in intensity while descending in volume before restarting the process as the next three-week wave begins. This allows athletes to train at meaningful intensity levels while keeping fatigue in check with the wave pattern. 

For squats, athletes will follow a 12 x 2 / 10 x 2 / 8 x 2 set and rep scheme, training at 75% during week one, 80% during week two, and 85% during week three. Deadlifts will follow similar intensity parameters but will follow a 6 x 2 / 5 x 2 / 4 x 2 set and rep scheme. We will stick with a 9 x 3 set and rep scheme on the bench press for all three weeks while following the same intensity parameters as the other two dynamic effort movements. 

While this approach to programming dynamic effort training is ideal and recommended for all, alternative ways exist to run dynamic effort training waves. These alternative strategies are a great way to alter training stimuli and attain new or improved training adaptations. 

Below, we will discuss alternative ways to program dynamic effort training waves. 

DE Lower: Volume-Focused Squat Wave

At Westside, a considerable amount of our squat volume is accumulated during our dynamic effort lower training sessions. During a normal three-week wave, athletes perform 16-24 reps at submaximal intensity. However, there are times when increased squat volume can be beneficial. 

When increasing our dynamic effort lower squat volume, we will most frequently transition to a 5 x 5 / 5 x 5 / 10 x 2 set and rep scheme for our three-week wave. With the increased squat training volume, we will reduce training intensity slightly to ensure barbell velocity parameters can be met. Depending on the athlete, this often results in a 5-10% reduction in training intensity each week. 

Here is how the week should be programmed:

Week 1 - 5 x 5 @70%

Week 2 - 5 x 5 @75%

Week 3 - 10 x 2 @80%

As you can see, the squat volume has increased considerably. Not only has the total volume increased, but the workout and per-set volume has also increased. This is why we lower percentages, considering it is likely athletes will experience higher levels of fatigue when performing five-rep sets. 

Lowering the weekly training percentages will help keep barbell velocity within an acceptable range and avoid excess fatigue and burnout during a wave. 

DE Lower: Power or Hang Clean Wave

Traditionally, deadlifts are performed immediately following dynamic effort box squats. However, we can also include a weightlifting-style movement to improve the lower body rate of force development. Most often, this would mean deadlifts are replaced by power or hang cleans. 

When this is done, we will typically follow the same set, rep, and intensity parameters associated with dynamic effort deadlifts. Ideally, we can attach accommodating resistance to the barbell to ensure optimal resistance occurs throughout the lift, maximizing improvements in the rate of force development. 

However, we can also perform these movements without accommodating resistance. While accommodating resistance would be preferred, meaningful training adaptations can still occur when training with barbell weight only. 

Adding weightlifting-related movements also helps to improve the athlete's overall capability, providing new motor learning opportunities leading to higher levels of movement skill refinement. Additionally, movements like power and hang clean optimally train the posterior chain and help to improve an athlete's ability to extend the hips powerfully. 

While speed deadlifts are most often used, weightlifting movements can be substituted for speed deadlifts at certain points in a training plan. Whether an athlete needs a specific training stimulus to reach the next training goal or wants some variation within their dynamic effort or lower plan, weightlifting exercises should be the go-to choice. 

DE Upper: Implementing a Repeated Effort Wave

Just as dynamic effort squats and deadlifts improve lower body rate of force development, dynamic effort upper improves upper body rate of force development. While this training adaptation is of peak importance, there are times when a repeated effort upper body wave is called for. Often, this is done when an athlete has reached a stagnant point in their bench press training.

When this occurs, we can add repeated effort upper waves to allow athletes to train at slightly increased levels of intensity without having to worry about meeting specific volume parameters. This results in increases in both muscle mass and work capacity. Additionally, as intra-workout fatigue accrues, larger motor units will be recruited to complete the reps, resulting in mild to moderate improvements in absolute strength as well. 

Here is how a repeated effort upper wave would be programmed:

Week 1 - 5 x 5 @75%

Week 2 - 5 x 5 @80%

Week 3 - 5 x 5 @85%

If accommodating resistance is omitted, we recommend reducing percentages by 5%. 

Whether an athlete needs to increase their upper body press volume to improve upper body muscle mass or is looking to increase upper body work capacity, the 5 x 5 repeated effort approach can be beneficial. Athletes can also rotate specialty bars and grips, similar to how dynamic effort upper programming would be approached. 

One Method, Many Options

What makes the Conjugate Method the superior strength training methodology is the ability to design a training plan to attain practically any training goal. Whether an athlete needs to become bigger, faster, stronger, or better conditioned, we can design a Conjugate-based approach to quickly meet training goals. The methods are only limited by the coach utilizing them. 

While our traditional approaches to training, featured in the Westside Book of Methods, are the most recommended approach to the Conjugate Method, there are times when implementing alternative strategies can help take training to the next level. Whether an athlete has reached a plateau or requires a specific training adaptation based on their sport, we can shift gears to allow training to remain effective. 

There is, of course, a finite amount of exercise and workout combinations you could put together using the Conjugate Method, but it seems infinite to the human mind. Whether we need to train the best athlete in the world or somebody's grandma, we can use the Conjugate Method to accomplish the goal sensibly and efficiently. 

No other method allows a coach as much freedom as the Conjugate Method. Additionally, the training adaptations acquired will last, considering we avoid phase training, leading to few instances of detraining. We aim to stay near our peak performance year-round and ramp up to peak performance levels once the competition season arrives. 

Alternative approaches aren't always needed. However, when they are called for, these approaches can help to kickstart gains and get training back on track. If you are stagnant in one of the big three lifts, give one of the alternative dynamic effort strategies above a shot. 

Sources:

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