Mastering the Dynamic Effort Upper Method: A Comprehensive Guide to Powerlifting Training

In the world of powerlifting, effective training methodologies can make the difference between mediocre and exceptional performance. The Dynamic Effort Upper Method, popularized by legendary powerlifting coach Louie Simmons, is a sophisticated approach to developing speed, power, and strength in upper body movements, particularly the bench press.

But before we get too deep, if you’d like to watch this material first hand, you can do so in the video below.

Understanding the Dynamic Effort Upper Method

Core Principles

The Dynamic Effort Upper Method focuses on creating maximum speed and power in upper body pressing movements. While originally designed for powerlifting, the principles can be adapted to various athletic training contexts. The primary goal is to develop explosive strength and improve rate of force development through specialized training techniques.

Key Components of the Training Approach

1. Speed Bench Press

The cornerstone of the Dynamic Effort Upper Method is the speed bench press. Here’s how it typically breaks down:

• Repetition Scheme: Most commonly performed in triples (3 repetitions)
• Set Range: 6 to 12 sets
• Loading: Typically performed with 40-50% of maximum weight
• Resistance Variations: Often used with bands or chains to increase difficulty and provide accommodating resistance

2. Percentage and Wave Progression

Unlike linear progression models, the Dynamic Effort method utilizes wave loading to systematically increase intensity and volume:

• Week 1: Often starts at 40% with 10 sets of triples
• Week 2-3: Gradually increase percentages (e.g., 45%, 50%)
• Volume Manipulation: Can adjust total sets and repetitions based on training goals

Exercise Selection and Progression

Secondary Exercises

After the speed bench, the method incorporates secondary exercises with two primary approaches:

1. Strength Focus:
   • Top set of 3-8 repetitions
   • Higher intensity (RPE 8-9)
   • Typically close-grip variations
2. Hypertrophy Focus:
   • 2-3 sets of 6-10 repetitions
   • Moderate intensity (RPE 7-9)
   • Goal of muscle growth and volume accumulation

Tertiary Pressing Exercises

The third pressing exercise allows flexibility:

• Dumbbell variations
• Machine work
• Incline/decline pressing
• Weighted push-ups

Accessory Work Strategy

The Dynamic Effort Upper Method extends beyond pressing movements, incorporating comprehensive accessory work:

1. Back Exercises
   • Pull-ups and chin-ups
   • Row variations
   • Lat-focused movements
2. Shoulder Health
   • Face pulls
   • Rear delt raises
   • External rotation work
3. Customizable “Catch-All” Exercise
   • Addressing individual athlete needs
   • Options include:
     • Additional tricep work
     • Bicep rehabilitation
     • Shoulder conditioning
     • Upper back development

Programming Considerations

Intensity Management

The Dynamic Effort Upper Method is designed as a lower-stress training day compared to max effort days. This allows for:

• Higher volume
• Skill development
• Technique refinement
• Reduced systemic fatigue

Variation and Adaptability

Flexibility is key in this method:

• Bar variations (Swiss bar, Cambered bar)
• Grip variations
• Resistance method changes
• Exercise substitutions

Sample Training Session Breakdown

1. Speed Bench Press: 40% + bands, 10 sets of 3 repetitions
2. Close Grip Secondary Exercise: Top set or volume-based approach
3. Tertiary Pressing Movement: Dumbbell variations
4. Pull-up/Chin-up Work
5. Row Variations
6. Shoulder Health Exercises
7. Individualized Accessory Work

Practical Tips for Implementation

• Start with lighter weights and focus on bar speed
• Maintain consistent technique across all repetitions
• Gradually increase complexity and intensity
• Listen to your body and adjust accordingly
• Consider working with an experienced coach

Conclusion

The Dynamic Effort Upper Method represents a sophisticated approach to strength training that goes beyond traditional linear progressions. By systematically developing speed, power, and technical proficiency, powerlifters and strength athletes can unlock new levels of performance.

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