What is Dynamic Effort (DE)?

Dynamic Effort (DE) training it is part of the training we do here at BMF Training. The Dynamic Effort Method of training is defined as lifting a submaximal weight with maximal velocity. Our goal with our Dynamic Effort session is to move a submax weight with as much speed as possible. This increases overall explosive strength and rate of force development.

When we only work with maximal loads it does not offer the benefits of dedicating time to work on bar velocity (speed) or power such as with the DE method. There are a number of studies that support the efficacy of DE training in terms of motor-unit recruitment, improving fast-twitch type II muscle fibers, and improving the elastic abilities of muscles and tendons. Combining together the two methods of ME and DE work with each other to optimize gains in both speed strength and strength speed. Another added benefit is we can use this method to prevent overtraining which can lead to injury.

Furthermore, the DE method will help maintain type II muscle fibers that deteriorate with age (Potach and Chu 2016). For athletes to fully reap the benefits of the DE method we use accommodating resistance such as bands and chains.

Here at BMF Training we split up our training with DE upper body sessions and DE lower body sessions.