Dynamic Effort!
- Justin Burns
- Sep 17, 2015
- 3 min read
The dynamic effort method is based upon moving submaximal weight at maximal speed, with accommodating resistance. Now Russian scientists believe that this method is best developed when the bar speed is 0.8 meters per second. This is fantastic but not everyone has access to a Tendo unit or other extremely expensive units that measure bar velocity. It is also said that bar speed can be seen by the eye of extremely experienced coaches.
No disrespect to any coaches that say they know what 0.8 m/s looks like but it is impossible to quantify that number throughout the entire movement without the use of some type of technology. Because movements have varying velocity throughout the movement, it can be rather difficult to come to a conclusion on if an athlete is moving fast enough or not.
Now, a lot of people are going to say is it that important to make sure they are moving at a specific velocity? Heck yes it is. The force velocity curve is specific on how loads are moved and what velocity a load is moved. Move it to fast and you are working accelerative strength, move it to slow and you are working strength speed. Both which are great to train but we are looking at increasing speed strength. Being explosive! Also if you are dealing with athletes that depend on their sport for a living than you better be coaching them with the utmost scrutiny.
So what are you going to do? You don’t have thousands to spend on a fancy kit. Well don’t fear there is an option for everyone; coaches and athletes can use this device and know that it is just as effective as the 2500 dollars units. This piece of technology is called the PUSH. It is an arm band that measure both velocity and power. But not only does it measure velocity but peak velocity as well as average velocity throughout the entire movement.
With a user friendly application and even real time feedback it is easy to adjust your loading depending on the given velocity. As well as get a quantifiable number to what your athlete is doing under the bar.
Ok, so now you have you device and you’re ready to gain explosive strength and speed. What do you do now? It has been shown that using weights from 75-85% of 1RM is the best zone for training speed strength. But taking a book out of Westside barbell as well as soviet sports scientists we want to use some form of accommodating resistance (Chains or bands that apply less weight on the bottom and more weight as the movement ascends.) And the best way to do this is to use 50-60% bar weight and 25% band or chain weight.
It is also best to train the dynamic method in what is also called the repeated efforts methods which simply means doing high volume via higher amount of sets as opposed to a higher amount of reps. For example doing 12 sets of 2 instead of 2 sets of 12. The reason being the more effort that can be put into those 2 repetitions with proper form is better than progressively losing technique due to fatigue.
Combine the programming with the technology of push and you will be on your way to being extremely fast. Remember to keep the velocity between 0.75 and 0.85 meters per second with the optimal zone being 0.8m/s. apply the repeated efforts method as well as the loading protocol. It is always important to remember that speed is of utmost importance when it comes to applying the dynamic method do not slack on speed and give 100% effort not matter what the weight feels like. If it feels light then there is no reason for you to be moving slowly with it what so ever. Get fast by being fast!
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