Dynamic Effort Training: Percentages, Science, and Implementation

What are the percentages for dynamic effort?

Dynamic effort training, a cornerstone of strength development methodologies like the Westside Barbell system, typically utilizes sub-maximal loads—ranging from 40% to 60% of one-repetition maximum (1RM) for compound movements like squats and deadlifts, and 50% to 75% of 1RM for bench press—executed with maximal compensatory acceleration.

Understanding Dynamic Effort Training

Dynamic effort training is a specialized strength training method focused on improving speed-strength, power, and the rate of force development (RFD). Unlike maximal effort training, which aims to lift the heaviest possible weight for a single repetition, or repetition effort training, which focuses on hypertrophy and muscular endurance, dynamic effort training emphasizes moving a sub-maximal load as quickly as possible through the full range of motion. The goal is to train the nervous system to recruit muscle fibers rapidly and efficiently, enhancing explosive power. This methodology is particularly valuable for athletes in sports requiring high levels of speed and explosiveness, as well as for powerlifters seeking to improve their "sticking points" and overall lifting speed.

The Science Behind Dynamic Effort Percentages

The specific percentages used in dynamic effort training are strategically chosen to optimize the force-velocity relationship. The force-velocity curve illustrates that as the load increases, the velocity at which it can be moved decreases, and vice versa. Dynamic effort training aims to operate in a sweet spot on this curve where a significant amount of force can still be generated, but with high velocity.

• Optimal Velocity: Using weights that are too heavy would lead to a significant drop in bar speed, negating the "dynamic" aspect. Conversely, weights that are too light might not provide enough resistance to stimulate significant strength adaptations, or the lifter might decelerate the bar too early to control the movement, reducing the effective training stimulus.
• Minimizing Deceleration: A critical aspect of dynamic effort is minimizing deceleration. As a lift approaches lockout, lifters often naturally slow down the bar to control it. By using sub-maximal loads, the intent is to accelerate the bar through the entire range of motion, even past the sticking point, to develop the ability to apply maximal force throughout the concentric phase. This is often enhanced through the use of accommodating resistance (e.g., bands or chains).
• Neuromuscular Adaptation: These percentages allow for repeated high-velocity contractions, which train the central nervous system (CNS) to fire motor units more synchronously and at higher frequencies, leading to improved RFD and overall power output.

Recommended Percentages for Dynamic Effort

The percentages for dynamic effort training are not arbitrarily chosen but are based on extensive practical application and scientific principles, most notably popularized by Louie Simmons and the Westside Barbell methodology.

• Squat and Deadlift: For lower body movements like the squat and deadlift, the typical dynamic effort percentages range from 40% to 60% of your 1RM.
  • For box squats, which are often the primary dynamic effort lower body exercise, loads are generally in the 50-60% of 1RM range.
  • For deadlifts, particularly speed deadlifts, loads are typically lower, often in the 40-50% of 1RM range, due to the higher intensity and recovery demands of the lift.
• Bench Press: For upper body pushing movements like the bench press, the percentages are slightly higher, generally ranging from 50% to 75% of your 1RM.
  • A common range for dynamic effort bench press is 50-60% of 1RM for straight weight, or 70-75% of 1RM when accommodating resistance (bands/chains) is used, where the weight at the top (peak resistance) is factored into the percentage.
• Accommodating Resistance (Bands/Chains): It's crucial to understand that these percentages often refer to the straight bar weight before the addition of accommodating resistance. When using bands or chains, the total resistance at the top of the lift (bar weight + band tension/chain weight) should still fall within the effective dynamic effort range. For example, if you use 50% of your 1RM in bar weight, the bands or chains might add an additional 15-25% of your 1RM in resistance at lockout.

Implementing Dynamic Effort in Your Training

Incorporating dynamic effort into your training requires careful programming to maximize benefits and manage recovery.

• Frequency: Dynamic effort training is typically performed once or twice a week for a given lift (e.g., one dynamic lower body day, one dynamic upper body day).
• Sets and Reps:
  • Squat/Deadlift: Often performed for 8-12 sets of 2-3 repetitions.
  • Bench Press: Typically 8-12 sets of 3 repetitions.
• Rest Periods: Short rest periods (30-60 seconds) are common to maintain neural drive and a high work capacity.
• Exercise Selection: Primarily compound movements like squats, bench presses, and deadlifts. Variations (e.g., box squats, board presses) are frequently used.
• Intent: The most critical factor is the intent to move the weight as fast as humanly possible on every single repetition, regardless of the load. If the bar speed slows down significantly, the set should be terminated.

Factors Influencing Dynamic Effort Percentages

While the general percentages provide a strong guideline, several factors can influence the optimal dynamic effort load for an individual:

• Exercise Type: As noted, bench press typically uses slightly higher percentages than squats or deadlifts due to biomechanical differences and the nature of the lifts.
• Accommodating Resistance: The use of bands or chains significantly alters the effective load and velocity profile of the lift. When using accommodating resistance, the bar weight might be lower, but the total resistance at the top of the lift will be higher.
• Individual Strength Level and Experience: Beginners may benefit from starting at the lower end of the percentage range to master the technique with speed, while advanced lifters might explore the higher end.
• Training Cycle: Percentages might be adjusted slightly based on the specific phase of a training cycle (e.g., slightly lower in a deload week, slightly higher during a strength-building block).
• Fatigue and Recovery: On days when a lifter feels particularly fatigued, it may be prudent to stay on the lower end of the percentage range or reduce the total volume.

Conclusion

Dynamic effort training, with its precise percentage guidelines, is a powerful tool for developing explosive strength and power. By consistently moving sub-maximal loads with maximal compensatory acceleration, lifters can significantly enhance their rate of force development and improve their performance in strength sports and athletic endeavors. Understanding and correctly applying these percentages, coupled with the critical intent to move the weight with maximal speed, is key to unlocking the full potential of this highly effective training methodology.