Discover the Dynamic Effort Method for upper body strength in strongman training, as developed by Louis Simmons of Westside Barbell.
This method, also known as "speed work," emphasizes explosive power and precision to maximize strength gains. By practicing lifts with maximal acceleration rather than maximal weight, athletes improve neuromuscular efficiency-enhancing muscle fiber recruitment without excessive strain on joints and tendons.
Key to implementing this method effectively is Prilipin's Chart, originally for Olympic weightlifting but adapted for powerlifting and strongman. It provides guidelines on training volumes and intensities crucial for optimizing performance in overhead lifts like the log or axle clean and press. A recommended range for speed work is 65% to 80% of your current maximum lift, with total reps per session ranging from 12 to 25.
Each repetition in speed work is executed with technical proficiency and explosive force, aiming to make each lift appear effortless and flawless. This method not only builds strength but also enhances confidence in handling heavier weights during competition. Incorporating dynamic effort training into your routine can lead to rapid improvements in both strength and technique, making it a valuable addition for serious strongman athletes looking to excel in their sport.
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