Dynamic effort training is designed to develop speed and explosive power by lifting submaximal weights—typically between 60-85% of an athlete's one-rep max—with maximal speed and acceleration. The key objective is to prioritize the velocity of the movement rather than the load, enhancing the athlete’s ability to generate force rapidly, which is a critical component of Olympic weightlifting performance.
Origins and History
Dynamic effort training has its roots in Soviet sports science, particularly the work of Russian sports scientist Yuri Verkhoshansky. In the mid-20th century, Verkhoshansky emphasized the importance of speed-strength, a vital aspect of athletic performance requiring the rapid production of force. His research introduced concepts like plyometrics, which were designed to enhance explosive power through quick, dynamic muscle actions. These principles provided the groundwork for what would later be formalized as dynamic effort training, focusing on maximizing both speed and force production in athletic movements.
While Verkhoshansky's work significantly influenced the development of speed-strength training, the term "dynamic effort" gained widespread recognition in the West through powerlifting coach Louie Simmons, who integrated these concepts into his Conjugate System. The application of dynamic effort methods in Olympic weightlifting naturally followed, given the sport's reliance on speed and explosive power in movements like the snatch and clean and jerk.
Practical Application in Olympic Weightlifting
In Olympic weightlifting, dynamic effort training enhances an athlete's ability to generate force quickly—particularly in key phases like the second pull of the snatch or clean, where bar speed is crucial. The primary goal is to improve the rate of force development (RFD), which plays a significant role in achieving peak performance on the platform.
Key Aspects of Dynamic Effort Training in Olympic Weightlifting:
1. Exercise Selection: Exercises like power cleans, power snatches, and variations such as clean pulls and snatch pulls are often used in dynamic effort training. All movements, including competition lifts, can be adapted to dynamic effort training with the right focus. Explosive auxiliary movements like box jumps or plyometric exercises, drawn from Verkhoshansky’s methods, are also utilized to enhance speed and power.
2. Loading: Athletes typically work with 60-85% of their one-rep max in dynamic effort training, with most training occurring in the 70-80% range. Lighter loads, between 30-60%, are used in specific exercises like jumping squat variations but rarely for the competitive lifts. On the higher end (80+%), the stimulus shifts toward strength development, blending speed-strength with maximal effort work. While heavier loads are occasionally incorporated, the focus remains on maintaining bar speed and proper technique.
3. Set and Rep Schemes: Dynamic effort training usually involves multiple sets of low repetitions to focus on speed while avoiding fatigue that could slow bar velocity. The total number of reps per session is guided by Prilepin’s chart, a well-regarded tool in programming optimal rep ranges based on intensity:
4. Speed Emphasis: Each lift must be performed with maximal bar speed from start to finish. This focus on velocity trains the nervous system to fire rapidly and efficiently, enhancing the rate of force development, which is vital in Olympic weightlifting.
5. Frequency: Dynamic effort work is integrated into training programs 1-4 times per week, often complementing maximal effort or technical practice. It is crucial to manage training load and recovery to ensure that athletes remain fresh and explosive throughout their training cycles. A common approach is using a three-week phase of progressively increasing intensity with decreasing volume, ensuring steady progress without overtraining. There are many options of loading and cycle lengths based on programming needs and goals. I utilize 3-6 week blocks of programming, loading of 65-85% within blocks, undulating or linear loading, and various forms of volume prescriptions.
General Physical Preparedness Phase (Moderate Volume):
- Week 1: 7 sets of 3 at 75% (21 total reps)
- Week 2: 8 sets of 2 at 80% (16 total reps)
- Week 3: 12 sets of 1 at 85% (12 total reps)
Competition Phase (Low Volume):
- Week 1: 4 sets of 3 at 75% (12 total reps)
- Week 2: 5 sets of 2 at 80% (10 total reps)
- Week 3: 5 sets of 3 at 70% (15 total reps)
6. Training Methods: Various modalities are used to introduce training stimulus variability. Dynamic effort training can be implemented through methods like standard sets and reps, EMOM (every minute on the minute), clusters, waves, and brick methods. Below are examples of each method in practice:
- **Reps:** 8 sets of 3 at 75% (24 total reps)
- **EMOM:** 24 sets of 1 at 75% (24 total reps)
- **Clusters:** 4 clusters of 6 reps at 70% (1 rep every 30 seconds, 24 total reps)
- **Waves:** 4 sets of (67.5% for 3, 72.5% for 2, 77.5% for 1)
- **Brick Method:** AMRAP in 12 minutes at 70%, max reps of 24
Conclusion
Dynamic effort training is a vital tool in developing the power output, bar speed, and efficiency needed for success in Olympic weightlifting. By incorporating this method into a well-rounded program, athletes can enhance their explosiveness, improve performance in submaximal lifts, and ultimately become more effective on the competition platform.
CHAD BENKO
Today, I coach thousands of people through Synergy Strength and Conditioning, expanding their abilities in health, fitness, and sport. I work with an enthusiastic attitude and live better through strength of mind, body, and spirit. My purpose is to help people discover the power of their own minds and experience exceptional results in their fitness and wellness goals.