Sunday, September 29, 2013

Strength and Conditioning, Conjugate System Part 2: Dynamic Effort Method

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.

1 comment:

  1. 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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