Westside Barbell, renowned for its innovative training approaches, introduces the Dynamic Method – a powerful tool to develop explosive power in exercises like squats and bench presses.
The Core of the Dynamic Method: High Reps, Low Weights, and Accommodating Resistance
This method involves performing a high number of reps (20-24) with lighter weights; 40-50% for bench press and 50-60% for squats. Accommodating resistance like bands or chains is combined to enhance the exercise.
Key Aspects
- Reduced Deceleration Phase: Bands or chains assist the lift in the initial stages and then create a pulling force as you approach full extension, minimizing deceleration and promoting explosive movement throughout the entire rep.
- Developing Rate of Force Development: Box squats, floor presses, and board presses are often incorporated to train your muscles to generate force quickly after a relaxed phase.
Addressing Strength Imbalances
The Dynamic Method can be used to address specific strength deficiencies:
- For athletes with explosive speed but lacking maximal strength, use higher band tension (65% of total weight) to slow down the movement. This approach focuses on building absolute strength.
Understanding Speed and Resistance
Remember, “speed is relative”:
- A light weight may be lifted quickly, but as the resistance increases, the “speed” of the movement will naturally slow down.
Benefits of the Dynamic Method
- Enhances Explosive Power: By training your muscles to move explosively against accommodating resistance, you develop greater power. This enhances performance in activities like sprinting and jumping.
- Improves Rate of Force Development: The rapid change in resistance throughout the lift strengthens your ability to generate force quickly. This is crucial for athletic performance.
- Can Address Strength Imbalances: This method can be adapted to target specific weaknesses, helping athletes achieve well-rounded strength and power.
Important Notes
- This method is intended for experienced lifters familiar with proper form and comfortable handling lighter weights with high reps.
- Prioritize safety and consult a qualified coach before trying this method, especially if new to weightlifting.
Unlocking Your Potential
The Dynamic Method offers a unique approach to building explosive power. Incorporate this method strategically into your training routine to potentially reach new heights in your athletic endeavors. Always prioritize safety.
Share your experiences and questions about the Dynamic Method in the comments below!
Check out our previous post about Exploring the Westside Barbell Concentric Method.