This is one of the most challenging parts of developing a training program because it is entirely based on the individual. However, choosing these exercises will make and break your program. These are the exercises that will make you strong, eliminate weak points, and help prevent injury. The max effort method will test your strength, and the dynamic method will improve force production, but the supplemental/accessory lifts will build your strength.
Think about the following. Most people understand the max effort method: pick an exercise and max out. It’s simple and easy to do. With the dynamic effort method, once you internalize the purpose of this day, it’s very easy to implement. So where do people make the most mistakes? They make very poor choices when choosing their supplemental and accessory exercises. Instead of trying to figure this out, people will overanalyze band tension and chain length, debate max effort exercises, and drive themselves crazy.
Then, when it comes to training movements to bring up weak points or enhance their strength, they pick the things they like to do, exercises they are good at, or things that will look good on the 'gram. They do what they want to do, call it "smart training," and neglect the things they need to do that require "hard training".
This doesn't have to be that complicated. For every one thing you do that you really like, do one movement you hate.
Oh, yeah, and get fucking strong at them!
Sometimes… “Fuck Smart” - “Train Hard”
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