Can Dynamic Effort Reps Enhance Maximal Strength? | Speed Reps for Strength Development

[@chrisgeofitness]

You didn't take into consideration the use of accommodating resistance (aka chains & bands) that is almost always used in the dynamic effort repetitions. Taking this into consideration would change the whole ''Power Development'' part you mentioned since it sits on the Force-Velocity curve somewhere around the strength-speed percentages (at 70-85% of 1RM most of the times) and it doesn't require the bar to decelerate, like you mention on the squats. The load increases as the lift gets to the top of the movement and you have to accelerate through the whole movement. This means that you train your RFD in the whole ROM, something you MIGHT not do when doing ballistics or jumps, since you might stop accelerating at half of the ROM (This is my opinion on ballistics, I don't actually have a reference for this). Love your videos though, I would love to see an update on the topic after taking into consideration the above.

[@FlowHighPerformance1]

Deceleration will be less that traditional loading but you still need to decelerate eventually. Even with bands and chains, the movement is not ballistic

[@srdjanjovanovic3313]

Thanks for sharing your knowledge .. When would you use this kind of training while making a training plan ? Wz the best / most reasonable time to use this kind of training in mesocycle ? I hope you can answer what has shown to be the best time to use it in practice...

[@FlowHighPerformance1]

I don't believe dynamic reps have a place for any form of training. I think they are really just light sessions in disguise 👍

[@srdjanjovanovic3313]

@@FlowHighPerformance1 Thanks , it sounds reasonable.... Can you make a video of the most important guidelines to PROGRAM for Maximum Strength ( if not made yet )?

[@FlowHighPerformance1]

I have some videos on this already but I will make more in the future 👍

[@maadman117]

Not sure the interpretation of the force-velocity curve is 100% correct. We don‘t need a fancy curve to tell us that moving a 40% 1RM weight in a bodybuilding style relaxed sense requires less force than moving a 1RM. The force-velocity curve describes what happens when you move lesser weight with maximum intent (i.e. max force application in spite of the lighter weight). I‘ve seen force plate tests where the force generated with a 50% weight moved as fast as possible was quite close to the force at 1RM. When the weight gets too light however, the contraction is so rapid that the actin and myosin cross-bridging begins to suffer and force drops. I‘ve been doing DE now for months, and my multi joint movement speeds (as recorded with VBT) have increased considerably, particularly in rotational movements that mimic throwing a punch. And as you said, it‘s a good break from joint crushing max effort training. There is more to strength training than just powerlifting and bodybuilding (for example MMA) and for those activities dynamic effort movements are great! Check out the theories of Frans Bosch, who would never use heavy weights!

[@FlowHighPerformance1]

These are definitely some good points. I have changed my thoughts about some of the topics since making this video. Thanks for sharing your thoughts 👍

[@maadman117]

Hi, I think the easy mistake to mane is to equate force with weight lifted. That only really equates at 1RM where there is almost zero acceleration. Force = mass x acceleration….

[@maadman117]

Great channel, cheers from a (former) NZer

[@FlowHighPerformance1]

Exactly right. Some of the highest forces are seen with sprinting and intense plyometrics with zero external load. It really should be the load-velocity relationship, not force-velocity 👍