Dynamic effort refers to moving a non maximal load at the highest attainable speed.
It would seem that this is something that athletes would practice often. After all, most running and jumping activities would fall into this category if done at max speed or effort.
However, unlike power lifters or Olympic lifters, lifting weights at max speed is not often practiced by athletes. By adding this system into your training, you can really gain some incredible explosiveness in your jumping and running.
Dynamic Effort
Even if you are a power lifter and need a change of pace on your dynamic day, this is an option to use - at least for a short period of time.
Example
Dynamic squat, here is how it works:
After a warm up, place 50% of your max on the bar. Have someone time you in 5 reps to the nearest 10th of a second. Be sure and perform the reps as fast as possible - this is key.
Add 1 second to the time - that is your time limit for subsequent sets.
After a 2 minute rest break, add 10 to 20 pounds to the bar (about 7.5 % of your max) and do a second set for 5 reps as fast as possible and time it. As long as you did all five within the time limit, rest 2 minutes, add 10 to 20 pounds and do a third set.
Once again, do all sets as fast as possible for 5 reps. Continue this pattern until you can no longer complete 5 reps in your time limit.
Sample Workout
Here is an example workout for someone who maxes 500 pounds:
Set 1 - 250 pounds in 6.8 seconds (time limit is established at 7.8 seconds) - rest 2 minutes.
Set 2 - 270 pounds in 6.9 seconds - rest 2 minutes.
Set 3 - 290 pounds in 6.7 seconds (not unusual for the 2nd or 3rd set to be the fastest) - rest 2 minutes.
Set 4 - 310 pounds in 7.3 seconds - rest 2 minutes.
Set 5 - 330 pounds in 7.4 seconds - rest 2 minutes.
Set 6 - 350 pounds in 7.7 seconds - rest 2 minutes.
Set 7 - 370 pounds in 7.9 seconds (over time limit) - terminate the squat portion of your workout.
Conclusion
Each speed day is different than the last because each day has a different test speed and time limit. This accommodates how you feel that day.
Occasionally, I will go back to my 50% weight and time myself again. Do not be surprised if it is up to 0.3 to 0.5 seconds faster than your initial set. Try this technique if you are in need for some explosive power and are not afraid of squatting FAST.
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