The Powerful Training Method You're Not Using The Dynamic Effort...
Pat Basil@pbasilstrength
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Dec 16, 2025
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The Powerful Training Method You're Not Using
The Dynamic Effort Method
What is it?
The Dynamic Effort (DE) method is moving submaximal (submax) loads as fast as possible to stimulate a strength-speed or explosive strength training effect.
This is the next step in training for advanced level athletes who've plateaued from general strength training alone.
Why Use It?
Heavy loads (Heavy Effort or HE) develop maximal strength, or the absolute ability to produce force.
DE trains how rapidly you can actually apply that force.
Think of it this way:
HE trains the ultimate power of the engine, DE trains your “zero to 60” speed.
This concept of “how fast can you apply strength” is called Rate of Force Development (RFD).
Ever have a kid who was weight room strong but had no burst or “pop” on the field?
That’s because their RFD ability was terrible.
Strength and RFD are not the same thing and they need to be trained separately.
DE is an excellent way to bridge the gap.
How Does It Work?
High school physics taught us the scientific formula for Force:
Force = Mass x Acceleration (F=MA).
Heavy Effort trains the F, but not the A.
DE trains the A half of the equation.
If we want to optimally improve the ability to produce Force, we must train the Acceleration part of it.
Simple math right?
This also means that you can improve “one rep max strength” with DE by improving the ability to produce more Force.
DE transfers very well to heavy training.
A concern many have with DE is that they feel the lighter load will make their athletes “weaker” or at least not make them stronger.
Basic physics disagrees.
Who's It For?
DE is most appropriate with experienced lifters with a high level of skill and a solid base of strength.
This is not for beginners.
They need to be strong enough to move enough weight to trigger a strength-speed effect.
Beginners and less experienced trainees just don't have the ability to move enough weight at a fast enough speed to make it work.
DE is best saved for later in the training process for those who have reached the point of diminishing returns for strength alone.
What Exercises Do I Use?
DE is applied best on your main barbell lifts like Squats, Presses, Pulls (Deadlifts/Trap Bar), and Jerks/Push Press.
The Olympic Lifts (Cleans and Snatches) are also good examples, although less effective in my opinion.
Split Stance lifts like Split Squats also can be used as DE options if they have the strength and skill in that lift to execute it.
The Dynamic Effort Method
What is it?
The Dynamic Effort (DE) method is moving submaximal (submax) loads as fast as possible to stimulate a strength-speed or explosive strength training effect.
This is the next step in training for advanced level athletes who've plateaued from general strength training alone.
Why Use It?
Heavy loads (Heavy Effort or HE) develop maximal strength, or the absolute ability to produce force.
DE trains how rapidly you can actually apply that force.
Think of it this way:
HE trains the ultimate power of the engine, DE trains your “zero to 60” speed.
This concept of “how fast can you apply strength” is called Rate of Force Development (RFD).
Ever have a kid who was weight room strong but had no burst or “pop” on the field?
That’s because their RFD ability was terrible.
Strength and RFD are not the same thing and they need to be trained separately.
DE is an excellent way to bridge the gap.
How Does It Work?
High school physics taught us the scientific formula for Force:
Force = Mass x Acceleration (F=MA).
Heavy Effort trains the F, but not the A.
DE trains the A half of the equation.
If we want to optimally improve the ability to produce Force, we must train the Acceleration part of it.
Simple math right?
This also means that you can improve “one rep max strength” with DE by improving the ability to produce more Force.
DE transfers very well to heavy training.
A concern many have with DE is that they feel the lighter load will make their athletes “weaker” or at least not make them stronger.
Basic physics disagrees.
Who's It For?
DE is most appropriate with experienced lifters with a high level of skill and a solid base of strength.
This is not for beginners.
They need to be strong enough to move enough weight to trigger a strength-speed effect.
Beginners and less experienced trainees just don't have the ability to move enough weight at a fast enough speed to make it work.
DE is best saved for later in the training process for those who have reached the point of diminishing returns for strength alone.
What Exercises Do I Use?
DE is applied best on your main barbell lifts like Squats, Presses, Pulls (Deadlifts/Trap Bar), and Jerks/Push Press.
The Olympic Lifts (Cleans and Snatches) are also good examples, although less effective in my opinion.
Split Stance lifts like Split Squats also can be used as DE options if they have the strength and skill in that lift to execute it.