Acceleration Performance West

It’s a prideful situation when you’re a personal trainer, over the years you’re client’s get stronger than you. It’s much less prideful when you try to keep up with them in a workout.

I am very sore this morning 😒

Nice job

Here is a 3 week wave of dynamic effort lower body.

For this particular wave we did 14” wide stance box squats with an SSB.

For the next 3 week wave we will be using sumo deadlifts from a 2” deficit.

On dynamic effort training days the goal is to lift sub maximal weight as fast as you are capable of with perfect form on a given compound lift. For correct utilization of the dynamic effort method you should perform the lift with your focus being on the quality of movement for moderate to high volume.
Different qualities of movement can be applied here such as speed strength & explosive power. Think of this as “practice reps”.
I prefer to do many sets for low repetitions to ensure that every rep is of the utmost quality. This also provides you the opportunity to gain more experience setting up for your sets. Practice makes perfect.

Way back in my day things were tough

Max Effort
vs
Dynamic Effort

On max effort training days the goal is to lift as much weight as you are capable of on a given compound lift. For correct utilization of the max effort method you should perform the lift with maximum intensity & minimal volume. This will contribute to the development of absolute strength.

On dynamic effort training days the goal is to lift sub maximal weight as fast as you are capable of with perfect form on a given compound lift. For correct utilization of the dynamic effort method you should perform the lift with your focus being on the quality of movement for moderate to high volume.
Different qualities of movement can be applied here such as speed strength & explosive power. Think of this as “practice reps”.
I prefer to do many sets for low repetitions to ensure that every rep is of the utmost quality. This also provides you the opportunity to gain more experience setting up for your sets. Practice makes perfect.

Start adding these methods in concurrent fashion on a weekly basis and experience the benefits!