Strength Training Articles

Explosive Strength Articles

Articles Tagged with Explosive Strength
Introducing Plyometrics

Introducing Plyometrics

At Westside, we understand the importance of plyometric training when focusing on athletic development. By combining high-force exercises such as squats with high-velocity exercises such as jumps and sprints, the athletes we work with rapidly improve their power output, athleticism, and durability. However, it is essential to properly prepare athletes for the demands of intermediate and advanced-level plyometric exercises.

Sun Jan 28, 2024
Starting Conjugate: Dynamic Effort Squat Basics

Starting Conjugate: Dynamic Effort Squat Basics

Dynamic effort training, or "DE" training, is used to increase the rate of force development and accumulate additional volume in sport-relative multi-joint movements. At Westside, we use the dynamic effort method to improve our RFD for the squat, bench, and deadlift.

Fri Oct 21, 2022
When to Use 5 x 5

When to Use 5 x 5

The 5 x 5 set and rep scheme is a classic strength training approach. Although not optimal for true dynamic effort work, the muscular endurance and hypertrophy benefits associated with 5 x 5 make it a worthy trade—a bit less dynamic effort training effect, but a bit more accumulated volume and hypertrophy.

Fri Aug 26, 2022
Dynamic Effort Upper: Structuring Your Training

Dynamic Effort Upper: Structuring Your Training

The structure of a dynamic effort upper training day is similar to the structure of a dynamic effort lower training day in two ways; both follow a three-week wave schedule, and both follow the same basic order of exercises. 

Here is how to properly structure your dynamic effort training.

Wed Aug 17, 2022
Starting Conjugate: Dynamic Effort Deadlift Programming

Starting Conjugate: Dynamic Effort Deadlift Programming

When most think of dynamic effort training, they think of two exercises; the squat and the bench press. However, we also utilize the dynamic effort method to increase our ability to generate power in the deadlift, focusing on improving our force production and bar speed the same as we would with the squat or bench press.

Fri Jun 24, 2022
Training Special Strengths

Training Special Strengths

           [Special strengths—explosive, speed, and strength speed—are trained at different velocities.]...

Fri Mar 08, 2019