The Conjugate System- "Understanding Repetition Effort Method"

Going back to a previous blog, I want to point out a mistake I have made in the explanation of repetition method days. Repetition work is meant to substitute a dynamic day in order to build muscular hypertrophy. In this blog, I will explain what the repetition work will do and how you can  implement it into your training programs.

Implementing a repetition effort day into your program can be beneficial if you, or your athlete happen to be lagging with size. You simply take the dynamic effort day out of the program and replace it with a repetition method for that desired upper body day. Joe DeFranco says, “dynamic days just aren’t that productive for weak, skinny bastards!”1 He has found it to be one of the keys to success for muscular growth in younger athletes.1 In my mind, I would prefer to have an athlete with greater muscular hypertrophy since this results in a stronger athlete. Compared to  smaller muscles,  bigger muscles have a better chance of becoming a stronger muscle.1

Jim Wendler explained that he doesn’t completely kick the dynamic work out of the program since it showed how slow he had become.2 Wendler even mentioned that in approximately three weeks using the dynamic day, his speed returned.2 So if you were wondering if your speed would deplinish while using the repetition method, then yes it will, however you can gain it back.

The two strength professionals I have researched only talk about using the repetition method for the upper body, but I would assume that you could see similar results for the lower body as well. I have implemented the repetition work with my track and field throwers program and I like utilizing it during their early off-season. Joe DeFranco also implements repetition effort training in a similar matter  for his NFL athletes early off-season. This is because repetition work is easier on the joints following a grueling season, and it’s a great way to pack on any muscle that was lost during the season.1 There are many different strategies on what you can do for the certain day. Figure out what works best for you or your athletes and just remember keep it simple and effective.

References

1. DeFranco, J. (2004, April 30). Westside for Skinny Bastards 1. Retrieved February 21, 2016, from https://www.t-nation.com/workouts/westside-for-skinny-bastards-1
2. Wendler, J. (n.d.). Repetition Work - JimWendler.com. Retrieved February 21, 2016, from http://www.jimwendler.com/2011/03/repetition-work/