In considered one of my previous articles, The Maximal Effort Technique: Building Stronger Athletes, I mentioned an essential technique we use to get our athletes super robust. Power is the spine to our program as it is important in relation to creating all other athletic qualities akin to velocity, quickness, agility, and power.
On this article, I’ll evaluation another technique that we use, the Dynamic Effort Technique, to develop a extra highly effective and explosive athlete.
- What the Dynamic Effort Technique is
- Why it really works
- How we make use of it to get maximum outcomes
WHAT IS THE DYNAMIC EFFORT METHOD?
I first discovered concerning the Dynamic Effort (DE) Technique whereas studying work achieved by powerlifting coach Louie Simmons. The DE Technique was used by him and his powerlifters to coach the body to be explosive and powerful. They completed this by lifting with medium weight for MAX ACCELERATION. They primarily used this technique with the bench press, deadlift, and squat.
The concept was to develop a maximal power base utilizing the Max Effort Technique and then practice the physique to have the ability to recruit that power more shortly with the Dynamic Effort Technique. As you possibly can see, both of those strategies work together superbly to develop a STRONG and POWERFUL athlete.
Whereas Louie and his staff used the DE Technique with the 3 huge lifts – squat, deadlift, bench press – we incorporate a greater variety of actions with our athletes. Louie’s sport only consisted of the three powerlifting lifts (bench, squat, deadlift), in order that they solely had to give attention to enhancing these three lifts.
When working with athletes, it is very important incorporate and practice quite a lot of movements in order that it has a larger carry over to the sector. We need to equip our athletes with the tools to be athletic in quite a lot of planes and directions since that’s how they function of their sport (with the expectation of monitor which only competes in a linear trend and of course powerlifting which solely competes in the bench, deadlift, and squat).
WHY THE DYNAMIC EFFORT METHOD WORKS (THE SCIENCE BEHIND IT)
In The Maximal Effort Technique: Building Stronger Athletes, I talked about why athletes have to carry heavy weights as a way to get robust. Now I’m telling you that athletes have to carry with medium-lighter weights?? You is perhaps questioning what the heck is occurring here.
Let me clarify….
As I discussed above, we’ve our athletes raise heavy weights for decrease reps (ME Technique) to develop a maximal power base. Getting robust is all nice, but in athletics, we’d like to have the ability to recruit that power as shortly as attainable as velocity kills – enter the DE Technique.
With the DE Technique, we train the body how one can recruit our power as shortly as potential. That is finished by coaching the nervous system to recruit muscle fibers more rapidly – extra particularly we are seeing an increase in Sort II muscle fiber recruitment in addition to improve in complete motor unit recruitment.
Finally, the aim of the DE Technique is to enhance the athlete’s “Usable Strength” or the quantity of power an athlete can categorical in a selected time-frame – see my article Why Stronger Athletes Make Better Athletes for a extra thorough rationalization of “Usable Strength”.
At the end of the day, when an athlete can recruit their power more shortly, they improve their “Usable Strength” resulting in a quicker and extra explosive athlete.
DYNAMIC EFFORT METHOD SETS, REPS, AND REST INTERVALS
Just like the ME Technique, when implementing the DE Technique we maintain the reps on the lower end of the spectrum. Reps within the 1-5 range are excellent as we would like the athlete to remain recent and carry out high quality reps as opposed to reps in a fatigued state. So as to practice and improve explosiveness, you want to be in a recent state so it is very important ensure the reps keep on the decrease finish and also you permit for correct relaxation between sets.
As said earlier, when performing the DE Technique we need to use a lighter load when performing power workouts and either body weight or mild load when performing plyometric (jumping) and sprinting workouts.
You’ll be able to even work via a variety of weight by progressively growing the load from set to set – simply ensure that the load stays low enough so the athlete can still transfer with power and acceleration.
When figuring out rest intervals, it is going to depend upon the movement being educated in addition to the load being used. The more intense the movement and cargo, the longer relaxation you will have as again you want the athlete to be in a somewhat recent state before performing the subsequent set.
This sort of coaching is usually not as grueling because the ME Technique, so you shouldn’t want as a lot time between units (typically as much as 5 minutes with the ME Technique). Often 60-90 seconds between units should do the trick – once more regulate the remaining as you regulate the intensity.
In relation to units, you’ll be able to go on the upper end as a result of the reps are low. Sets of 5-Eight can be utilized with most coaching actions, however be sure you take note of the state of the athlete – which means if they’re feeling recent then be happy to go on the higher finish of the spectrum with sets and when the athlete is feeling fatigued or “beat up”, then make sure to stay on the decrease end.
DYNAMIC EFFORT METHOD EXERCISE AND MOVEMENT SELECTION
When choosing workouts and movements to make use of for the DE Technique, we wish to comply with Louie’s tips and embrace bench press, squat, and deadlift variations. These are nice multi-joint movements that incorporate the whole physique and are great at getting athletes more highly effective.
Nevertheless, as a result of we are coaching athletes that move in quite a lot of planes and directions, we additionally need to incorporate a much wider variety. To do that we embrace plyometric (leaping) and sprinting variations for the lower physique and med ball variations for the upper physique.
Under is an inventory of training movements we use:
- Squats – utilizing roughly 50-60% of our 1 RM
- Deadlifts – using roughly 50-60% of our 1 RM
- Squat Jumps – utilizing body weight or a light-weight load
- Cut up Squats Jumps – using body weight or a light-weight load
- DB/KB Swings
- Vertical Leap Variations (unilateral and bilateral)
- Broad Bounce Variations (unilateral and bilateral)
- Lateral Leap Variations (unilateral and bilateral)
- Sled Sprints – utilizing a lighter load
- Barbell or Dumbbell Bench Press – using roughly 50-60% of our 1 RM
- Barbell or Dumbbell Push Press – using roughly 50-60% of our 1 RM
- Med Ball Throwing Variations (each horizontal and vertical)
- Explosive Push-Up Variations
Adding Bands and Chains
One other element we like to include when implementing the DE Technique is using bands and chains.
Bands and chains present accommodating resistance – which means they add weight to the bar as you progress by means of your range of movement. This lets you overload the highest portion of the raise the place you’re normally stronger – so with the squat for example, as you stand up with the bar, the chains or bands add weight. This forces the athlete to be powerful all through the entire vary of movement for that raise.
We will additionally add mild masses with plyometrics (athletes can maintain a drugs ball) as well as sprints (attaching a sled to the athlete).
PROGRAMMING DYNAMIC EFFORT INTO YOUR TRAINING
As we discussed above, once we perform DE Technique training, we would like the athletes to be in a recent state. Subsequently, we usually put it close to the beginning of our coaching session. As a way to get the advantages and desired coaching impact, we would like the nervous system to be recent so we will concentrate on high quality, powerful reps.
Louie Simmons would designate one among his coaching days as a DE Technique day, so they might practice it as soon as with the decrease physique and once with the higher physique each week. Once more, we’re training athletes so we need to modify things only a bit.
Whereas we incorporate the ME Technique solely as soon as every week (once for higher and as soon as for lower body), as a result of it is rather demanding on the body and requires proper rest/recovery – we like to incorporate the DE Technique more steadily with our athletes.
We usually incorporate some sort of plyometric and/or sprinting variation with our athletes initially of just about every coaching session. Again, we place these near the beginning of the training session and maintain them intense and never too lengthy in period (20-30 mins).
Our aim with the DE Technique is to get our athletes more efficient and highly effective shifting in quite a lot of totally different planes/instructions – so we rotate our plyometrics pretty steadily so as to improve and get them snug shifting in quite a lot of planes/course.
We additionally embrace DE Technique power training strategies in the actual power training portion of the raise (workouts corresponding to DE Bench, DE Squats, KB Swings, and so forth.).
Under is an instance coaching session we’d use with a soccer athlete (all DE Technique training is in daring):
1A – Sled Harness 10 Yard Sprints four×1
1B – Body weight 10 Yard Sprints 4×2
2A – 1/four Flip Vertical Box Jumps four×3
2B – Single Leg Lateral Jumps (for distance) 4×3/aspect
3A – Barbell Field Squats 5×three
3B – Low Incline DB Row four×12
3C – Single Arm DB Push Press four×5
4A – DB Walking Lunge 3×Eight/leg
4B – Glute Ham Raises three×12
4C – Aspect Plank w/ Band Row 3×15/aspect
4D – X-Band Walks 3×15/course
- The Dynamic Effort Technique includes an athlete performing a compound motion (either a weight coaching movement like bench, deadlift, squat or an athletic motion like leaping, sprinting, and so on.) with lighter masses (usually 50-60% and even as mild as bodyweight for plyometrics and sprints) with the aim of shifting as FAST and as POWERFUL as potential
- Lifting on this method helps the athlete develop their “Usable Strength” or the rate at which they will recruit their power. With velocity being an essential think about sports activities, it’s critical that athletes get more efficient at with the ability to use or categorical their power as shortly as attainable
- When performing the DE Technique, it is very important hold the repetitions on the decrease end (between 1-5) and maintain relaxation intervals so long as wanted with a view to hold the athlete “fresh” going into their subsequent set
- You may also add bands and/or chains to the barbell with more advanced athletes. This can provide accommodating resistance and drive the athlete to be extra explosive all through the entire range of movement.
- Perform your DE Technique coaching earlier (if not very first thing) in your coaching session.
- We wish to rotate our training movements considerably regularly in order that our athletes get exposed to a wide variety of movements, thus enhancing their velocity and energy in those numerous movements and instructions.
Bobby Fioritto is the founder and president of Elite Sports Efficiency, a extremely sought after athletic efficiency training facility situated in Cleveland, OH.
He acquired his Master’s degree in Exercise Physiology from Kent State University and is both a Certified Sports Nutritionist (CISSN) and Youth Vitamin Specialist.
Bobby has worked with athletes of all levels – starting from youth to elite and has had super success across all categories. Go to his website to get extra information on what he has to supply for you: www.BobbyFioritto.com.