DYNAMIC EFFORT VS. MAX EFFORT DAYS
On Tuesday we front squatted with lighter weights and focused on speed. This type of training is often referred to as a dynamic effort day. It’s focus is on force production or how quickly we can contract our muscles to apply force.
Today we are going to continue on our front squat strength cycle but today we are going to not focus so much on speed but rather weight. We still want you to move quickly out of the bottom of the squat but because we are going to be working closer to our 1 rep max we are not going to be able to move the bar as quickly. This type of training is often referred to as max effort training.
These two methods of training are amazing compliments of one another (they originate from the Russian training community and were popularized in the states by Westside Barbell). The max effort day allows us to build raw strength and test our ability to move a heavy load while the dynamic effort allows us continue to dial in our technique, speed, and power while working at sub-maximal loads to allow our bodies to recover.
Every 2 minutes for 10 minutes 4 Front Squats Build up in weight
10 Hanging Power Cleans
20 Air Squats
Coach’s Tip: Focus on the front squats here, build up and get heavy