The dynamic effort method is a strength training method used at Westside Barbell to enhance explosive strength. We perform two dynamic effort training days each week, one dedicated to lower-body training and the other to upper-body training. This training helps improve the amount of power athletes can produce. 

Dynamic effort lower training is one of the most important days of the week at Westside. Not only does this training day help to improve lower body explosive power, but it is also the day that we accrue the greatest amount of lower body main exercise volume. While the velocity requirements guarantee improvements in the rate of force development, the training volume helps to improve absolute strength and conditioning. 

As an athlete gets stronger, the overall training volume must increase. With the dynamic effort method, this automatically occurs as athletes set new PR lifts. When a new max effort PR is achieved, the dynamic effort training percentages will automatically increase the training weights, and the athlete will accrue an adequate amount of weekly training volume based on current absolute strength.

However, the training day must be correctly executed for dynamic effort lower training to be beneficial. Below, we will discuss a typical Westside Barbell dynamic effort lower training day. 

Dynamic Effort Box Squat

At Westside, we start each dynamic effort lower training day with a box squat variation. Our dynamic effort training calls for three-week training waves, so we select a specialty barbell and accommodating resistance setup to stick with over the course of the training wave. 

Here is our basic dynamic effort squat three-week wave barbell rotation:

Week 1-3: Standard Barbell vs. Bands

Week 4-6: Safety Squat Bar vs. Chains

Week 7-9: Bow Bar vs. Bands 

Week 10-12: Giant Cambered Bar vs. Chains

Here are the set and repetition parameters for each week of a training wave:

Week 1: 12 x 2 @ 75% (50% bar weight / 25% AR)

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

Week 3: 8 x 2 @ 85% (60% bar weight / 25% AR)

As you can see, we rotate the type of specialty bar and accommodating resistance setup used every three weeks.

By rotating the specialty barbells, we can deliver specific training effects to the athlete. For instance, a safety squat bar will be biased towards the anterior chain, while the giant cambered bar is posterior chain biased. We also alternate the accommodating resistance used each wave to ensure athletes do not become reliant on the stability bands can sometimes provide. 

If an athlete uses bands during dynamic effort training too often, there is a risk that the athlete will become overly reliant on the stability the bands provide. When using bands, it can often feel like the weight is in the groove without exerting much effort. Chains help to introduce instability into our dynamic effort training and raise the stability demands placed on the athlete. 

When executing dynamic effort squats, we want to be strict with our execution. This means each set is performed to a standard both technically and in terms of barbell velocity. We want to get enough rest between sets to ensure this is possible. 

Most often, we rest for 45 seconds to one minute. However, if an athlete is new to dynamic effort training, it is reasonable to expect they may need more rest between sets. If an athlete regularly needs extended rest periods between sets, we will evaluate the athlete for a potential issue with conditioning. 

Dynamic Effort Deadlift

Once we have finished our dynamic effort squats, we will move on to our dynamic effort deadlifts. The deadlifts will occur immediately after dynamic effort squats and follow similar parameters as far as training percentages and rest periods are concerned. Our goal with the dynamic effort deadlift is the same as with squats—move as fast as possible while remaining technically disciplined. 

Athletes typically use their dominant deadlift stance when performing dynamic effort deadlifts. However, there is some benefit in training your weaker deadlift stance every few waves. 

Here is our basic dynamic effort deadlift three-week wave barbell rotation for a conventional stance deadlifter:

Week 1-3: Conventional Deadlift vs. Bands

Week 4-6: 2” Deficit Deadlift vs. Chains

Week 7-9: Sumo Deadlift vs. Bands 

Week 10-12: Conventional Deadlift vs. Chains

Here are the set and repetition parameters for each week of a training wave:

Week 1: 6 x 2 @ 75% (50% bar weight / 25% AR)

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

Week 3: 4 x 2 @ 85% (60% bar weight / 25% AR)

If sumo is your preferred stance, you will replace the conventional work with sumo and the sumo work with conventional. 

It is vital to stay focused while performing dynamic effort deadlifts. There is a good chance considerable fatigue will be present after squatting, so it becomes easy to be lackadaisical and make a deadlift setup mistake that could potentially lead to injury.

Don’t get caught up in just getting the work done; take enough rest to make sure the work is done properly. 

Accessory Exercise Training 

Once the two main dynamic effort lower exercises have been completed, we will move on to accessory exercise training. Considering the amount of training volume executed between the two main movements, it is reasonable to expect athletes to carry considerable fatigue into accessory exercise training.

For this reason, we generally lower the accessory exercise volume on dynamic effort lower training days. 

Dynamic effort upper will often have what would be considered a typical level of accessory exercise volume. However, we must regulate dynamic effort lower training volume to some degree, considering the amount of main exercise volume performed prior to accessory work. 

This helps to keep training as productive as possible and avoid issues with excess fatigue in the future. Even with the accessory exercise volume regulated, plenty of meaningful training volume will still be accrued each dynamic effort lower training day. 

Here is an example of how we would program accessory exercises after executing our dynamic effort squats and deadlifts:

Exercise 1: Goblet Cossack Squat – 3 x 10-12

Exercise 2: Reverse Hyper – 4 x 15-20

Exercise 3: GHD Sit-Ups – 4 x AMRAP

Exercise 4: Forward Sled Pull – 10 trips, 40-60 yards per trip, moderate sled weight. 

As you can see, we stick to the basics with our dynamic effort lower accessory exercise selections. The first exercise is often selected based on a weakness, with the remainder of the exercises being basic maintenance work. We complete our trunk work and follow up with some sled pulls to help improve or maintain our current fitness level.  

Execute to Standard 

The dynamic effort method can be confusing to the beginner. However, once you begin to understand why we do what we do, it becomes rather simple. The big idea is to move submaximal weights as fast as possible, with the training weights decided by percentages taken from current PR lifts.

The secret to successful dynamic effort training is using the proper training weights. Too often, athletes train dynamic effort with weights that do not allow the velocity requirements to be met. This approach not only defeats the purpose of dynamic effort training but also leads to excess fatigue, injury, and program failure. 

In my experience, mismanaged dynamic effort training is the leading cause of failure when using the Conjugate Method. Athletes get too worried about the amount of weight on the bar and forget to meet the velocity requirements. This causes fatigue that interrupts max effort training and quickly destroys the chances of any progress being made. 

The secret to programming success is finding a healthy relationship between training stimuli and recovery. When dynamic effort weights fail to meet the basic Westside Barbell training percentage standards, you can almost bet training will go off the rails rather quickly. 

Use our experience to your advantage, and ensure your dynamic effort training weights are appropriately regulated. We have had countless genetic outliers in our gym, and none have been able to withstand mismanaged dynamic effort training intensity. For the method to be most effective, it must be executed to standard. 

Remember, it is always better to train dynamic effort a bit too light than too heavy. If you’re undecided on a training weight, choose the lighter option.

Sources:

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