Tuesday July 10th
Dynamic Effort Back Squat
Every minute, on the minute, for 10 minutes:
Back Squat (Dynamic Effort) x 2 reps @60-70% 1RM
Dynamic Effort Primer
Dynamic Effort sets are a valuable training tool in developing strength. DE sets train the body to generate force quickly and explosively. DE sets increase neuromuscular efficiency, in effect making it easier for the body to regularly recruit a larger number of motor units. More motor units = more strength.
10 sets of 2 reps, with a short controlled rest between sets moving the bar as quickly as possible for each rep. It cannot be stressed enough that even though you are using lighter weights, each repetition must be done with maximum effort.
The magnitude of the force production is determined by the acceleration of the load, not the amount of weight on the bar, and acceleration is completely volitional – you must actively try to move each rep faster than the previous one.
This is not easy, don’t confuse light weight with easy. You need to focus, and stay focused. Maximum effort and focus must be maintained for all ten sets or the benefit will be lost.
20 Push Press (75/53)
20 Burpee Box Jumps (24/20)
20 chest to bar pull ups