Dynamic Effort Bench

While you certainly don t have to stick to the parameters of westside style dynamic effort training for your speed work i do think it s a good place to start remember that s 8 to 12 sets. 10 12 sets of 2 reps. Lifters must constantly be working on their lifting technique and maintain that technique the best they can through the high intensity workouts they endure.

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The dynamic effort method involves an athlete performing a compound movement either a weight training movement like bench deadlift squat or an athletic movement like jumping sprinting etc with lighter loads normally 50 60 or even as light as bodyweight for plyometrics and sprints with the goal of moving as fast and as powerful as possible.

Dynamic effort bench. The training scheme for the dynamic days begins with plenty of warm up sets and progresses onto the work sets. After 4 sets rest 1 minute. Dynamic effort bench press training powerlifting is a competitive sport that takes years of hard work and consistent dedication to become proficient at. This method is used to increase the rate of force development and explosive strength not to build absolute strength.

The dynamic effort method was originally created to replace a maximal effort workout for those who could not handle multiple heavy training sessions throughout the week simmons 2009. For the bench press use 8 sets of 3 reps are used for most cycles. This means that in general we are doing a different variation of the squat bench or deadlift every single week. With that said max effort work rotates on a weekly basis whereas dynamic effort work rotates every 3 weeks.

These dynamic days are to be done 48 72 hours after the max effort day or your normal bench day to allow for proper recovery. 6 10 sets of 1 rep after squatting. You can vary just about every aspect of your lifts from the grip stance bar accommodating resistance tempo ect. Lifting throwing a nonmaximal load with the highest attainable speed zatsiorsky 1995.

16 sets of 3 reps with 185 lbs 85 lbs of band tension. 1 set every 30 seconds. The number of variations are endless. Here is what a speed bench press day dynamic effort day with louie simmons at westside barbell looks like.

8 9 sets of 3 reps. The dynamic effort method is defined as. Saturday dynamic effort bench press 2 4 upper body assistance exercises repetition method the conjugate method generally applies to the max effort training days. Contrast and reactive.

However you only have to listen to the westside podcasts to seasoned conjugate lifters or even read the book of methods to see that speed isn t always what s needed. On speed day use sub maximal weights with maximal speed. Off season bench luke litchfield dynamic effort bench press to some people the idea of removing dynamic work from a conjugate program is blasphemy. The dynamic effort method.

This is then followed by either 2 sets light db presses or 2 sets of push ups or 1 set of high rep close grip and 1 set of wide grip bench press.