Dynamic Effort Method Articles

Dynamic effort lower training days feature both a squat and deadlift main exercise. First, we execute the squat workout, then follow up with the deadlift. When performing a dynamic effort lower workout, there are specific training percentages and velocity requirements that must be met.

Wed Apr 17, 2024

In his rookie season, when athletes often focus just on their games, Justin Inacio, a...

Fri Mar 15, 2024

Dynamic effort training must be performed for an athlete to reap the maximum rewards of max effort training. Max-effort training improves absolute strength, which is the maximum amount of force an athlete can produce. Dynamic effort training improves the rate of force development, which is the amount of time it takes to produce that force. When you effectively combine the two, you have an extremely strong and explosive athlete.

Thu Jan 26, 2023

The success of your Conjugate Method programming will depend on your ability to properly regulate three aspects of training: intensity, volume, and frequency. All three play a significant role in deciding whether or not you will attain the training goals you have in mind when designing your programming.

Thu Nov 17, 2022

Phase training is impractical for a couple of reasons, mainly detraining. Phase training will always lead to detraining as the athlete transitions from phase to phase. This means that you will lose a percentage of the gains you attained in the previous phase due to a lack of focus on that particular strength in the current phase. Essentially, you trade proficiency in one strength for another.

Wed Nov 09, 2022

As an athlete new to the Conjugate Method, it is vital that you understand how to organize your training days properly. The organization of the training week is simple; max-effort lower on Monday, max-effort upper on Wednesday, dynamic-effort lower on Friday, and dynamic-effort upper on Saturday. You don’t have to train on those exact days, but you must maintain the timespan between each training day for recovery to remain optimal. 

Mon Oct 31, 2022

The giant cambered bar is one of the most effective training tools a gym can have in its arsenal of specialty barbells. What makes this bar so valuable is its emphasis on the posterior chain, significantly improving the strength of the back, glutes, hamstrings, hips, and trunk. If you want to take your squats, deadlifts, jumps, and sprints to the next level, you should use the giant cambered bar for max effort, dynamic effort, and repetition effort work.

Wed Oct 26, 2022

Dynamic effort training, or "DE" training, is used to increase the rate of force development and accumulate additional volume in sport-relative multi-joint movements. At Westside, we use the dynamic effort method to improve our RFD for the squat, bench, and deadlift.

Fri Oct 21, 2022

Becoming explosive makes you dangerous, no matter the sport. If you are on the football field, an explosive player will hit you so hard that your teeth will be loose. On the baseball field, an explosive player will hit the ball further and throw the ball with greater velocity. Even a golfer can benefit, with increased power adding distance to their game

Thu Sep 15, 2022

As many strength athletes know, the bench and overhead press can be two challenging exercises to master. Both involve the shoulders heavily, which are the most moveable joints in the human body. Because of this, it is important to focus on rapidly building the upper body muscle groups that support the upper back, shoulders, and arms.

Fri Sep 09, 2022

As the old saying goes, "you get what you put in," this very much rings true in the world of strength and conditioning. Without the proper level of exertion, mental fortitude, and dedication to your training, you will ultimately reach a point where improvement is no longer possible. So, an athlete needs to understand the expectations and execution associated with each method we use. 

Fri Sep 02, 2022

Over the years, we have employed various strategies when performing dynamic effort training. However, at Westside, we will follow the traditional dynamic effort set and rep scheme as stated in the Westside Book of Methods, or we will utilize a 5 x 5 set and rep scheme. 

Wed Aug 31, 2022

The 5 x 5 set and rep scheme is a classic strength training approach. Although not optimal for true dynamic effort work, the muscular endurance and hypertrophy benefits associated with 5 x 5 make it a worthy trade—a bit less dynamic effort training effect, but a bit more accumulated volume and hypertrophy.

Fri Aug 26, 2022

No doubt, resistance bands are effective strength and conditioning tools, but as with any tool, they are only as effective as your ability to properly utilize them. One of the first things you must know when using resistance bands is the average weight associated with each band and which common exercises work best with each band. 

Mon Aug 22, 2022

Putting together dynamic effort training can sound complicated when truthfully, it is relatively easy. Here is how we recommend putting together your first dynamic effort training wave.

Fri Aug 19, 2022

The structure of a dynamic effort upper training day is similar to the structure of a dynamic effort lower training day in two ways; both follow a three-week wave schedule, and both follow the same basic order of exercises. 

Here is how to properly structure your dynamic effort training.

Wed Aug 17, 2022

The program you select is the roadmap that leads you to your training goals. Think of it like this: if you are about to embark on a 1,000-mile trip, would you want the directions that may get you there at some point, or do you want the most efficient route to your destination?

Mon Aug 08, 2022

When most think of dynamic effort training, they think of two exercises; the squat and the bench press. However, we also utilize the dynamic effort method to increase our ability to generate power in the deadlift, focusing on improving our force production and bar speed the same as we would with the squat or bench press.

Fri Jun 24, 2022

At Westside, we refer to our dynamic effort squat and deadlift training as DE lower day. A typical DE lower training day will include squats and deadlifts, with squats being the primary focus and deadlifts being performed as the main accessory exercise.

Wed Jun 15, 2022