The Dynamic Effort Method
A Tool For Strength Development
Introduction
Dynamic Effort training, almost nobody uses it anymore.
Walk into most powerlifting gyms today and you won't see anyone moving submaximal loads with maximum speed. You won't see bands and chains set up for speed work. You definitely won't see anyone doing 9 sets of 3 reps at 55% with 45-second rest periods.
This is remarkable when you consider that in the late 90s and early 2000s, Dynamic Effort training was everywhere. Every serious powerlifter was following some version of Westside's conjugate method. Speed days were as common as max effort days. Louie Simmons was a household name in strength circles.
So what happened? Why did a method that produced some of the strongest powerlifters in history fall so dramatically out of favor?
I don’t know the exact answer but the factor I think is most prevelant is the rise of autoregulated training and RPE-based programming. Dynamic Effort training is inherently percentage-based, you work at specific percentages of your 1RM in structured waves. But as lifters discovered the benefits of training based on how they feel day-to-day rather than what the percentage chart says, rigid percentage-based methods have fallen out of favor.
The problem is that Dynamic Effort training doesn't translate well to RPE. How do you rate the perceived exertion of moving 55% as fast as possible? Is it a 6 because the weight is light, or a 9 because you're giving maximum effort? The method relies on objective percentages and specific velocities, it is quite objective rather than subjective.
But here's the question that matters now, where does Dynamic Effort fit in modern training schemes dominated by autoregulation?
I beleive the method has lots of uses and applications within modern Powerlifting but you need to know why you are doing it and where it fits in the training schemes.
At 949strength, I still use Dynamic Effort training regularly. Mostly in the blocks that are closer to the competition or in certain weeks where I am managing fatigue, arousal levels and overall load while maintaining a sense of intent in the lifts. If performed correctly I think it offers a very unique training stimulus that isn’t found at the higher intensities.
This week, I want to share why I’vemaintained Dynamic Effort as a cornerstone of our programming approach. I'll break down the specific benefits we see in our athletes, the problems it solves that other methods can't, and give you the exact framework for integrating it into your own training - whether you're following RPE-based programming, percentage work, or any other system.
If you've written off Dynamic Effort training as outdated, this article might change your mind. And if you've never tried it because it seemed too complicated or old-school, I'll show you how to implement it in a way that fits seamlessly into modern training approaches.
The Dynamic Effort method isn't dead. We're proof of that. It just needs to be applied by people who understand both its strengths and its proper place in contemporary programming.
The Chronology Of Dynamic Effort
The story of Dynamic Effort training is really the story of three brilliant minds who each added a crucial piece to the puzzle.
The Soviet Foundation (1960s-1970s)
It all started with Soviet sports scientists like Vladimir Zatsiorsky and Yuri Verkhoshansky. These guys were obsessed with one thing: making their athletes more explosive.
The Soviets classified strength into three categories:
Maximal Strength: How much you can lift
Speed-Strength: How fast you can produce force
Strength Endurance: How long you can maintain force
Soviet speed-strength training was designed for throws, jumps, and explosive sports. They weren't trying to build maximal strength in powerlifting movements. They were trying to make shot putters throw farther and high jumpers jump higher. It is made very clear that it is not to increase maximal strength.
Their research showed that explosive strength operated at fast velocities (30-40% of max), speed-strength at intermediate velocities (70-85%), and strength-speed at slow velocities (90%+). This classification system would later become the foundation for everything that followed.
Fred Hatfield's CAT (1980s)
Dr. Fred Hatfield, known as "Dr. Squat," although not directly referencing any of the Dynamic Effort work did develop something very similar with the aim of improving maximal strength.
Compensatory Acceleration Training (CAT), which had one simple rule: accelerate the weight throughout the entire range of motion, no matter how heavy it is.
The concept is brilliant in its simplicity. Most exercises have a strength curve, some parts are harder than others. Take the squat for example, harder at the bottom but prgressivly easier as the leverages improve near lockout. Usually, once you get past the sticking point, lifters ease up and cruise through the easier portion. CAT would dictate, don't cruise, accelerate. Basically move the bar with the maximum intent through the entire lift.
When Hatfield trained for his world record 1,014-pound squat, he rarely went above 800 pounds in training. But by applying maximum force to that 800 pounds, he was putting over 1,000 pounds of force into the bar. That is CAT in action.
Louie Simmons and Westside (1990s-Present)
Louie Simmons with Westside Barbell took both Soviet science and Hatfield's CAT method and layered on top the next evolution which was accomodating resistance. Using bands and chains to furhter increase the demand on continued acceleration but also adding additional resistance when the leverages become more favourable.
This would be the version of Dynamic Effort that most people would be familiar with and in terms of the Westside model for training would be performed on ‘Speed’ day. Multiple sets of 2-3 reps with 45-90s rest, usign bands and chains for accomodating resistance.
Westside would also use dynamic effort to build work capacity with the thinking that accumulating training load through repeated effort (hypertrophy training) might not be the preffered option and accumulating the work with maximal intent would be more beneficial to the lifter.
Two different sets and reps schemes but with two different outcome objectives, one to stimlate hypertrophy to a great er extent and the other to develop RFD and explosive strenght to a greater extent. Both with nearly identical total loads.
The Science Behind the Method
The Force-Velocity Relationship
Here's something most people don't understand about strength training. The force-velocity curve shows that as load increases, velocity decreases. Traditional powerlifting training camps out on the high-force, low-velocity end of this curve.
Dynamic Effort training specifically targets the moderate-force, high-velocity portion. Research suggests training across different points of this curve produces better overall strength and power than training at just one point.
This is less important in Powerlifting as there is no real time constraint for completion of the movments. But I would counter my own point there that over the course of a competition having more lifts completed in less time would be to the benefit of the lifter.
Rate of Force Development
In powerlifting, your ability to produce force quickly can determine success or failure. Think about getting out of the hole in a squat or driving the bar off your chest in bench press. These moments require rapid force production.
Dynamic Effort training as prescribed in the Westside fashion specifically targets Rate of Force Development (RFD) by requiring maximal acceleration from the start of each rep.
The Virtual Force Swing
This is where things get really interesting. Research shows that eccentric velocity increases concentric force production.
When comparing slow (6-second) vs fast (2-second) eccentric tempos in bench press, the faster tempo produced significantly higher power and bar velocity through the use if the stretch shortening cycle. This can be taken to a more extreme level by fuyrhte rincreasing the speed of the descent on a given lift. If you triple eccentric velocity, kinetic energy increases by nine times.
This is where force comes into it. For the squat, the amount of force required to stop the barbell at depth can be increased to a level that is comparable or possibly greater than that of a maximal attempt. If you view the pursuit of strength as a force generation problem to solve Dynamic Effort methods start to make much more sense.
You could use less weight and produce more power at angle were force production need to be at it’s highest. (Or this is my interpretation of it)
Where Dynamic Effort Fits in Modern Training
Traditionally Dynamic Effort training in Powerlifting would see entrire days dedicated to a lift and then using the method to develop RFD and explosive strength.
I think it can be used differently and fit nicely into a more modern structure of training and be very complimentary to overall strength development. The days of a dedicated Speed Day may be gone but there are ways to get this great trainnig stimulus in.
Individual Sessions
Pre-Deadlift I have found that 5-6 sets of dynamic effort squat prior to the heavy deadlift is a really nice way to get more squat volume in and also leave enough in the tank to still pull with intent and fill fresh.
Post Squat To use the primary squat as a potentiator for the dynamic work, very similar to back off sets but obviously lighter and faster.
Isometric Into Dynamic Not something I have seen others use but a good stimulus for maximal force production, supersetting a maximal isometric push or pull with a dynamic effort.
Lifter Development
GPP Phases (Early training phase) Building powerlifting-specific conditioning between competition prep cycles, potentially as it’s own session. Aim to build capacity and sport specific endurance/conditioning.
SPP Phases (Mid training phase) Moderate band or chain resistance used in conjunction with some of the heavier lifting. Aim to improve the strength curve and build technical proficiency throughout the full range of motion.
Competition Phases (Late training phase) Using the maximum amount of band tension or chain weight and also using the DE method with some of the isometric variants. Aim to maximise force outputs at depth and at lockout while using maximal speed and intent.
Other Key Components
Rest Periods I would use rest periods that are longer than those used in the Westside method, 45-90s of rest when the effort takes 6-10s complete would make this similar to alactic conditioning and actually quite demanding on the physiology for repeat power. Increasing the rest to 3 mins per set or beyond allows for sustained power outputs across the entirety of the set. There is a good rationale for the shorter rest period in Westside but i would opt for longer always.
Band Tension Building band tension to the point where the top of the lift is around 80% of 1RM in total load would be the goal in the long term. But starting with the method I would use very small bands and then grade up as you become more accustomed to the technique and style of training.
Who Should Use It
Dynamic Effort training works best for:
Intermediate to advanced lifters who've exhausted linear progression
Lifters with specific weaknesses in speed off the chest or out of the hole
Lifters who would have issue with recovery between sets
Remember: Dynamic Effort training is a tool, not a complete program. It works best when integrated intelligently within a comprehensive training system that addresses all aspects of strength development.