The Conjugate System- "Understanding the Dynamic Effort Method"

Working with the Conjugate System can be difficult to understand at times, but after learning how to implement it into a strength program and putting yourself through a certain specialized program, it becomes easier. I will help you understand how to implement the dynamic effort method into a strength program.

The dynamic effort method is sometimes referred to as speed work.2 Working the speed of movements can be very beneficial to athletic performance. Some strength coaches believe that speed kills, and in my mind they are correct. Dynamic effort method has proven to be extremely beneficial for several causes such as:

• Replacing a maximal effort workout
• Improving Rate of Force Development (RFD) and Explosive Strength
• Preventing the formation of a speed barrier and suffering the Law of Accommodation
• Improving Special Physical Preparedness (SPP) and General Physical Preparedness (GPP).3

Utilizing accommodating resistance within the dynamic effort increases the benefits for the athletes. Band or chains must always be used to greatly reduce the deceleration phase.1 On speed day for squatting, the percentage will jump roughly 5%, causing the bar speed to change slightly, which will also combat accommodation, sometimes called the speed barrier.3

Performing certain lifts will depend what you are trying to accomplish for the athlete. Louie Simmons mentions a few such as the bench press, squat, and deadlift, which is performed after squatting. For squatting, use 10-12 sets of 2 repetitions, benching use 8-9 sets of 3 repetitions, and for deadlifting, use 6-10 sets of 1 repetition.1 With my thrower’s in-season program, I use an Olympic variation for their dynamic effort upper body movement but without a band or chain, so they do not get the accommodation resistance factor within the day.  For their lower body front squat they have a band attached to the bar. The split jerk is the variation I chose since speed is important and it gives the athlete a movement that is more specific towards their sport. The workload for bench should be 40-50% of a 1RM and squatting use a 50-60% of a 1RM.1 Your rest periods should be 45-60 seconds in between sets for explosive and speed work.1

Utilizing the dynamic effort method for athletes can be very beneficial when wanting your athletes to increase their rate of force production and many more athletic aspects. This certain method has helped Louie Simmons with his powerlifters and also myself with my track throwers.

1. Training Methods Part 1: Speed Day. (n.d.). Retrieved February 14, 2016, from http://www.westside-barbell.com/index.php/the-westside-barbell-university/articles-by-louie-simmons/articles-published-in-2004/359-training-methods-part-1-speed-day
2. Simmons, L. (n.d.). Dynamic Effort. Retrieved from Training Methods Part 1: Speed Day. (n.d.). Retrieved February 14, 2016, from http://www.westside-barbell.com/index.php/the-westside-barbell-university/articles-by-louie-simmons/articles-published-in-2004/359-training-methods-part-1-speed-day
3. Incorporating The Dynamic Effort Method | Syatt Fitness. (2011). Retrieved February 14, 2016, from http://www.syattfitness.com/westside-barbell/incorporating-the-dynamic-effort-method/