Dynamic Effort Lower Week 10 Day 3
Warm up Sled walks Seated box jumps Do a few reps with the bar to get familiar with it, do a few warm up sets until you are...
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89 articles · page 7 of 8Dynamic Effort Upper Week 9 Day 4
Warm up Banded curls Banded overhead ext Seated rows Do a few reps with the bar to get familiar with it, do a few warm up sets until...
Dynamic Effort Lower Week 9 Day 3
Warm up Banded Good mornings Seated box jumps Do a few reps with the bar to get familiar with it, do a few warm up sets until you...
Dynamic Effort Upper Week 1 Day 4
Warm up Banded push downs Banded straight arm lat pulls Hammer curls Do a few reps with the bar to get familiar with it, do a few warm...
How to Increase Explosive Strength
Explosive strength is the ability to exert maximal force in minimal time. To develop explosive strength and reactive ability you need to do two things. First, you must...
DE-Lowerbody-2017-10-20
Powerlifting Crew Workout Main Lifts - 5 sets of 5 reps of Cambered Bar and 4 sets of chains -10 sets of 2 reps of doubled over mini bands sumo deadlift ...
Speed Bench Workout
Westside’s speed bench is done on Saturday. Most think of this work as nine sets of three reps using three different grips. Do three sets with the index...
Westside Powerlifting Morning Crew-Dynamic Effort Lower Workout October 28th 2016
Powerlifting Crew Workout Main Lifts-(Every One Decided To Work Up Today) Circa Maximal Phase was completed by those meet prep mode Or Raw Box Squat 1 RM was...
Westside Powerlifting Morning Crew-Dynamic Effort Lower Workout October 21st 2016
Powerlifting Crew Workout Main Lifts - 10 sets of 2 reps of Safety Squat Bar and Blue Bands to a low box (50% Bar weight Plus 25% Band tension) -10 sets...
TRAINING METHODS PART 1: SPEED DAY
While recovering from my second lower back injury, for which doctors recommended removing two disks, taking off a bone spur, and fusing my vertebrae, with no guarantees, I...
Dynamic Effort Method™ - Circa 2009
The dynamic method is sometimes referred to as speed work. There are some who think it is not necessary to work on speed. This is just one part...
Westside Powerlifting Morning Crew-Dynamic Effort Lower Workout October 14th 2016
Powerlifting Crew Workout Main Lifts - 10 sets of 2 reps of Cambered Bar and Blue Bands (60% Bar weight Plus 25% Band tension) -10 sets of 2 reps of doubled...