The Complete Guide to Dynamic Effort Lower Body Training in the Conjugate System

For powerlifters and strength athletes looking to enhance their explosive power and speed, the dynamic effort method is an invaluable tool within the conjugate system. Originally popularized by Louie Simmons at Westside Barbell, this training approach has evolved to benefit both equipped and raw lifters. In this comprehensive guide, we’ll break down how to implement dynamic effort training for your lower body, specifically focusing on the squat and deadlift.

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Understanding Dynamic Effort Training

Dynamic effort (DE) training focuses on moving submaximal weights with maximal speed and intent. This method develops explosive strength, improves rate of force development, and helps athletes maintain technical proficiency through frequent practice of competition movements.

Key Components of Dynamic Effort Lower Training:

• Speed squats with bands or chains
• Speed or max effort deadlifts
• Supplemental posterior chain work
• Strategic wave loading
• Accommodating resistance implementation

Programming the Speed Squat

The foundation of dynamic effort lower training begins with the speed squat. Here’s how to structure it effectively:

Volume and Loading Parameters

• Average around 25 total lifts
• Typically performed as 8-10 sets of 2 reps
• Base weight: 50-60% of 1RM
• Added accommodating resistance: ~25% at lockout
• Total resistance at lockout: 75-85% of 1RM

Wave Loading Progressions

For raw lifters, consider these wave options:

1. Three-Week Wave:
   • Week 1: 40%
   • Week 2: 45%
   • Week 3: 50%
2. Four-Week Wave:
   • Week 1: 40%
   • Week 2: 43%
   • Week 3: 47%
   • Week 4: 50%
3. Five-Week Wave:
   • Week 1: 40%
   • Week 2: 42%
   • Week 3: 44%
   • Week 4: 47%
   • Week 5: 50%

Dynamic Effort Deadlift Strategies

The dynamic effort deadlift can be approached in two ways:

Option 1: Speed Pulls

• Start at 50% 1RM
• Perform 6-12 sets of 1-2 reps
• Rest 30 seconds between sets
• Progress weight through waves similar to squats

Option 2: Max Effort Variation

• Perform after speed squats
• Work up to a single at RPE 9-10
• Alternate between speed weeks and max effort weeks
• Examples include deficit deadlifts or block pulls

Supplemental and Accessory Work

For Speed Deadlift Days

• Higher rep posterior chain work
• RDLs: 3×8
• Good mornings
• Snatch-grip variations

For Max Effort Deadlift Days

• Lower volume, higher intensity work
• Snatch-grip block pulls
• Focus on movement quality
• RPE 8 for supplemental work

Accommodating Resistance Guidelines

Band Usage

• Ideal for slower lifters
• Teaches acceleration
• Start with lower percentages

Chain Implementation

• Better for naturally explosive lifters
• Chain weight should never exceed bar weight
• Always ensure chains are grounded

Raw Lifters Without Bands/Chains

Implement Compensatory Acceleration Training (CAT):

• Start at 65% 1RM
• Progress up to 80% 1RM
• Focus on maximum acceleration
• Adjust based on speed loss

Programming Considerations for Different Skill Levels

Beginners Need:

• More total reps
• Lower percentages
• Focus on technique
• Simple exercise selection
• Consistent movement patterns

Advanced Lifters Can Use:

• Lower total volume
• Higher percentages
• More exercise variation
• Multiple specialty bars
• Complex wave loading

Key Programming Tips

1. Always base percentages on the bar being used
2. Raw lifters should free squat at least once per week
3. Monitor bar speed (aim for 0.8-1.0 m/s)
4. Rest periods: 60 seconds for squats, 30 seconds for deadlifts
5. Adjust volume and intensity based on individual response

Conclusion

The dynamic effort method is a powerful tool for developing explosive strength and improving technical proficiency in the squat and deadlift. By properly implementing wave loading, accommodating resistance, and appropriate supplemental work, lifters can maximize their results from this training method. Remember to adjust the parameters based on individual needs, equipment availability, and training experience.

Want to get more from the conjugate system? Apply to work with me one-on-one or join my conjugate training for raw powerlifting over on TrainHeroic!