It is no secret that I have always used dynamic training and that I have my clients do it as well. My standpoint is that everyone can get something out of dynamic training, but the dose of it may vary.
As I said in Part 1, conjugate is one of, if not, the most effective training systems when it is executed properly. Moving a light weight fast isn't enough to make the dynamic effort method work. Moving a light weight fast with intention is.
We rarely ever did “agility drills” with our athletes, and the majority of their agility scores consistently improved. I’m very confident that proper box squatting and sumo pulls were a major contributor to this. Step-by-step, here's how to program and cue them for your athletes.
I believe that the confidence weight releasers can build is almost as important as any other factor I talk about in this article. If you want to improve your dynamic effort work, give these sample cycles a try.
Many people will say, “Don’t do it with beginners” and it’s a good thing I’m somewhat anti-establishment because DEM has been a great tool in the development of a lot of beginner-athletes. The simple answer is: just do it.