Strength training can be optimized by incorporating both max effort and dynamic effort training methods. On max effort days, the focus is on lifting as much weight as possible on a given compound lift. To correctly utilize the max effort method, lifts should be performed with maximum intensity but minimal volume. This approach is instrumental in developing absolute strength, pushing the limits of what your body can handle.

Dynamic effort days, on the other hand, emphasize speed and precision. The goal is to lift submaximal weights as quickly as possible while maintaining perfect form. The emphasis here is on quality movement at moderate to high volume. Unlike max effort days, dynamic effort training is a chance to refine movement patterns and develop speed strength and explosive power. These sessions are like “practice reps,” providing an opportunity to perfect setup and execution through repeated practice.

By incorporating both methods on a weekly basis, you can experience the benefits of strength development, movement refinement, and improved athletic performance.