Dynamic Effort Method
* non-maximal weight with the most significant speed possible Parameters Load - 50-75% (exercise related) Movements - 1-2 Warm Up Sets - 50% off all sets Warm Up Reps 1-5 Work Sets - 6-15 Work Reps - 2-5 Total Reps - 16-25 Rest - 1-2 minutes (can be as low as 30-45sec) Rhythm - Explosive and/or Static to Dynamic Frequency - 1-2 total sessions per week Cycle Length - 3-5 weeks Movement Rotation - 3-5 weeks Benefits The rate of force development Peak power generation The higher number of first reps for technical development The lower loads decrease can decrease injury risk Allows for greater frequency Can be used as an anaerobic conditioning method Can build training group unity Great way to find all weak points: mental, physical, and technical Bands/Chains can change the position of deceleration
