THE DYNAMIC EFFORT METHOD FOR GROUP PROGRAMMING
“Lift heavy every day” is the last thing you want to do with your training.
Of course, the max effort method (ME) is the best method of training we have available to us, but too much of the ME method will cause you to go backward with your progress. (Just to be clear, I’m specifically referring to 1-rep maxes, or your “1RM”).
Anything greater than a 1RM becomes more strength-endurance than maximal strength. Of course, multiple-rep maxes have their place, but if your overall goal is to increase maximal-strength, then this style of training should be limited.
Here are some quick points on The Dynamic Effort Method (DE):
Speed-strength work is intermediate velocity using loads of 75-85% of one’s 1-rep max (1RM).
Utilizes high-threshold motor units and facilitates rate of force development (train fast to get faster.)
Can be used as a teaching tool for those that do not present efficient movement patterns because we are using sub-maximal loads with the focus on movement efficiency.
Volume is high with a moderate intensity.
Accommodating resistance is recommended to ensure we have proper loading throughout full range-of-motion (ROM)
Must be separated from ME Method by at least 72 hours.
Is incredibly safe for all levels.
We follow Prelipins chart performing the optimal number of repetitions with loads ranging from 60-75% of 1RM.
How does this apply to athletes that just want to look and feel better? As we know, we only have a limited amount of time with our clients on a weekly basis, making the need for an efficient training session paramount.
If we are only utilizing one method (most gyms utilize some form of the ME method, but fail to utilize the DE method,) then we are selling our clients’ progress short; even if the goal is to only look and feel better.
Both modes of training elicit a different hormonal response that can aid in fat-loss and post-exercise oxygen consumption (EPOC) which can elevate one’s basal metabolic rate for 12-24 hours prior to exercise.
We are also ensuring that our clients are not being put at risk of overtraining because the training is diverse. The moral of the story is this type of training does not just apply to powerlifters or competitive athletes, it is beneficial to athletes of all abilities and goals.
The overall message here is that our programming needs to be diverse. Sticking to only one method is like trying to build a house only with a hammer and a box of nails. Using all of the tools available to us allows us to ensure our clients’ training is dense but well-rounded with the overall intent of keeping our clients healthy while allowing them to become better versions of themselves.
— J. Brown Box Programming