This method involves a high number of reps (20-24) with lighter weights (40-50% for bench press, 50-60% for squats) combined with accommodating resistance like elastic bands or chains.
The key lies in accommodating resistance: – Reduced Deceleration: Bands or chains assist the lift initially and then create a pulling force as you approach full extension, minimizing the natural 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, crucial for explosive movements.
This method can be adapted to address specific strength needs: – Explosive but weak athletes: Use higher band tension (65% of total weight) to slow down the movement and focus on building absolute strength.
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.
The Dynamic Method offers a unique tool to enhance your explosive power. By incorporating it strategically into your training routine and prioritizing safety, you can potentially reach new levels of athletic performance. Share your experiences and questions about the Dynamic Method in the comments below!