The Dynamic Effort Method, or
more commonly known as speed work, is defined by training with submaximal
weight with maximal speed. The purpose of the DEM is to build a faster rate of
force development in the muscles, making muscles contract faster and with
greater force.1 The DEM accomplishes this by utilizing compensatory
acceleration, which means to perform the concentric phase of an exercise or
lift as fast and as powerfully as possible. In order to achieve compensatory
acceleration, the DEM often utilizes accommodating resistance, or bands and
chains. The bands and chains increase resistance as the individual goes through
the concentric phase of an exercise requiring the trainee to produce more and
more force, which in turn creates compensatory acceleration and a faster rate
of force development in the trainee. Accommodating resistance used in the DEM
teaches trainees to accelerate and reduce bar acceleration, which is to say
that trainees learn to accelerate faster and more efficiently decelerate.2
The DEM can be used with any
exercise, but is most beneficial in multi-joint large muscle group movements
such as barbell squat, deadlifts, bench press, and military press. An example
of a DEM training session is to perform 8 sets of 3 reps in the back squat at
60% of a trainee’s 1 rep max with a band resistance of 15% of the 1RM performed
at the start of every minute for 8 minutes. This means that at the beginning of
the concentric phase of the squat the resistance will be at 60% of the 1RM and
at the end of the concentric phase the resistance will be at 85% of the 1RM.
The DEM may also be used to replace a Maximal Effort Day,
which uses maximal resistance at submaximal speed. This is very useful for
trainees who cannot handle more than a single high intensity training session
in a week. By replacing a MEM with a DEM trainees can avoid over training.3
Check back next week when I cover
the last Phase of the Conjugate System, the Repetition Effort Method.
1. Dr. Y. V. Verkhoshansky,
http://tinyurl.com/n8lqe2q
2. A. S. Prilepin, http://tinyurl.com/n8lqe2q
3. V. M. Zatsiorsky, Science and Practice of
Strength Training.
The science behind strength training is incredible. Tanner’s blog explains in detail this specific type of workout. I have often seen workouts with chains on the bars, but have had no idea what the reason was for its use. The DEM workout is definitely new to me. As an athlete, if you told me I was doing speed work, I would have always automatically assumed I would be doing some sort of agility or ladders workout. I did not know speed work could also be transferred into the weight room for lifting workouts. This type of workout seems much more functional in my opinion and forces the body to not only adapt to the weight, but also forces the body to have to control the deceleration of the weight.
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