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Dynamic Effort Training Articles

Articles Tagged with Dynamic Effort Training
Alternative Dynamic Effort Lower Waves

Alternative Dynamic Effort Lower Waves

The Conjugate Method provides a coach or athlete with many different options when designing a training program. Whether we are dealing with a strength athlete or a conventional sports athlete, we can find ways to manipulate training further to bring about further training adaptations, allowing for continual improvement. 

Mon Apr 14, 2025
Alternative Dynamic Effort Training Waves

Alternative Dynamic Effort Training Waves

The dynamic effort method is one of the three primary training methods featured within the...

Mon Jan 20, 2025
The WSBB Guide to Dynamic Effort Training

The WSBB Guide to Dynamic Effort Training

Executing dynamic effort training to standard will significantly benefit all athletes. They will become more explosive and see substantial improvements in their athletic performance. Don't be misled by an uninformed coach; dynamic effort training is essential for all athletes.

Mon Dec 30, 2024
Workout Walkthrough: Combined DE 11/15/24

Workout Walkthrough: Combined DE 11/15/24

Overall, a solid training day. It's good to be back to squatting and benching relatively pain-free. 

Thu Nov 21, 2024
Starting Conjugate: Dynamic Effort Upper Walkthrough

Starting Conjugate: Dynamic Effort Upper Walkthrough

Dynamic effort training is essential to our upper body training at Westside Barbell. It allows us to improve upper body explosive strength, leading to greater levels of pressing power. While this training has proven incredibly effective for strength athletes, it is also valuable for conventional sports athletes. 

Fri Sep 27, 2024
Starting Conjugate: Dynamic Effort Squat Basics

Starting Conjugate: Dynamic Effort Squat Basics

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
Basic Jump Programming

Basic Jump Programming

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
Starting Conjugate: Dynamic Effort Training Strategies

Starting Conjugate: Dynamic Effort Training Strategies

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
Building Your First DE Upper Training Wave

Building Your First DE Upper Training Wave

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
Understanding Specialty Barbells

Understanding Specialty Barbells

Today, strength training enthusiasts typically fall into two camps; those who embrace the use of specialty bars and those who believe they are unnecessary. The individuals who embrace specialty bars understand these bars offer an ability to accelerate your gains, given the specific training effects associated with each bar.

Wed Jul 13, 2022
Dynamic Effort: Building Your First DE Lower Wave

Dynamic Effort: Building Your First DE Lower Wave

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