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