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Speed Sets
The dynamic effort method is one of three methods documented by Dr.
Vladimir Zatsiorsky and popularized by Louie Simmons. The basic premise
is that in order to create tension you must either lift as heavy as possible
for that repetition range, lift submaximal weights as fast as possible, or lift
submaximal weights for as many repetitions as possible.
Now, there are many parameters that go along with these three methods.
But, for the most part these three methods fit nicely in the conjugate
periodization system. These three methods are sometimes broken down
even further into the circa-maximal and a sub-maximal methods.
Although, most of us found these methods implemented in the Westside
barbell method of training, it has since been implemented with different
terminology in other training methods such as the tier system, the cube
method, and others. For this article I will concentrate solely on the
dynamic effort method, specifically how it relates to programming for
athletes in a sports setting.
Strength and conditioning is not powerlifting. The first thing that we all
must understand is that lifting weights for powerlifting is specific physical
preparation. Lifting weights for athletic performance is general physical
preparation, or GPP. The term GPP may be the most misused term in the
industry. The difference is specifically what the testable performance task
is.
1. I am going to benchpress to improve my benchpress if I am a
powerlifter.
2. I am going to benchpress to improve specific tasks on the field or
court. EX: The bench press equals better pass blocking abilities.
I have 5 hours per day to train athletes 5 days per week equaling 25
training hours. Larger schools and coaches without secondary
coaching and teaching assignments will have more.
So if every athlete only trains once per week, that would mean I
could host 15 full sessions IF each lifting group was evenly
distributed.
If every athlete lifts twice per week. That would mean I need to host
30 lifting groups. You see where I am going here? The solution? Less
sessions, overlap sessions, have some sessions outside the weight
room.
3. Mastery
Upper Body
This takes time for beginners and must be coached consistently. But,
adding a few warm-up sets as the athlete works up can be beneficial. For
example:
40%x3
50%x3
50%x3
60%x3
60%x3
70%x3
75%x3
80%x2-3
Either way, don't be afraid to incorporate dynamic effort work after max
effort work.
4. Total Body Template
There are plenty of good coaches that express avoiding performing
multiple qualities on the same day citing a less-than-desirable adaptation
for each. This is not just a WSBB methodology, Cal Dietz and Dr. William
Kraemer have written about similar models in Triphasic Training and
Optimizing Strength Training respectively.
4a. Addressing all 3 of Zatsiorsky's Methods Each Day
The most common template with utilizing dynamic, max effort, and
repetition methods in each training session is Joe Kenn's Tier System. A
common theme is performing a Total, Lower, and Upper Body movement
under different methodologies.
S
o a Dynamic effort movement will be performed everyday. The key with
the Tier System is developing you r exercise pool with appropriate
movements. This system works very well in a 3-Day per week program.
FRIDAY: Repeated Effort (Able to push athletes hard at the end of the
week)
Cal Dietz had also referred to these days in terms of not only intensity but
time-under-tension. Basically, days were split up by duration of activity
whether it was resistance training or conditioning.
Summary
I hope this may give you some alternatives for incorporating the Dynamic
Effort Method in a team setting.
References:
Science and Practice of Strength Training (2nd Edition). Vladimir M.
Zatsiorsky & William J. Kraemer. Human Kinetics. 2006.
The Coachs Strength Training Playbook. Joe Kenn. Coaches Choice. 2003
Optimizing Strength Training: Designing Nonlinear Periodization Workouts.
William J. Kraemer & Steven J. Fleck. Human Kinetics. 2007
Triphasic Training. Cal Dietz & Ben Peterson. Bye Dietz Sports Enterprises.
2012