WEBVTT
1
00:00:00.091 --> 00:00:00.931
What's up, everybody?
2
00:00:01.531 --> 00:00:03.572
And welcome to the West Side Barbell Podcast.
3
00:00:04.612 --> 00:00:07.913
I'm your host, Mac McFarlane, and with me today is Burley Hawk.
4
00:00:08.313 --> 00:00:09.714
Burley, thank you for being with us.
5
00:00:10.334 --> 00:00:10.994
How's your day going?
6
00:00:11.474 --> 00:00:11.795
Good, brother.
7
00:00:11.815 --> 00:00:12.235
Good to be here.
8
00:00:12.835 --> 00:00:13.135
Awesome.
9
00:00:13.795 --> 00:00:19.617
Today's podcast is going to be over Burley's recent article, Introducing the Dynamic Effort Method for Beginners.
10
00:00:21.125 --> 00:00:21.766
Okay, Burley.
11
00:00:23.490 --> 00:00:28.281
First off, for anyone who has not already read that article, what is the dynamic effort method?
12
00:00:28.582 --> 00:00:29.925
And what is it supposed to improve?
13
00:00:30.445 --> 00:00:35.008
The dynamic effort method is one of the primary strength training methods here at Westside within the conjugate system.
14
00:00:35.068 --> 00:00:41.972
The goal of the dynamic effort method is to improve the rate of force development, which is the amount of time it takes for an athlete to reach peak force output.
15
00:00:43.553 --> 00:00:47.036
What we do is we use that over a course of three-week wave.
16
00:00:47.276 --> 00:00:56.862
It's, like I said, to develop rate of force development, and then also we have training density involved as well as the refinement of exercise technique.
17
00:00:57.621 --> 00:00:57.882
Nice.
18
00:00:58.823 --> 00:01:05.134
So what was it that you felt was important to write this specifically for introducing it for beginners?
19
00:01:05.911 --> 00:01:12.498
Well, I think one of the hardest things that people struggle to understand when they get involved with the conjugate method is the dynamic effort method, particularly if they are beginners.
20
00:01:13.119 --> 00:01:27.635
So what I wanted to do is provide an article that essentially on ramps beginners into the dynamic effort method so they can effectively execute the method and yield the results that we're obviously looking for, while also able to exert proper technique and then avoid injury.
21
00:01:28.600 --> 00:01:28.900
Okay.
22
00:01:29.580 --> 00:01:36.563
Now, since this article is geared towards beginners, is there a certain level of strength or technical ability that someone needs to have?
23
00:01:36.903 --> 00:01:41.124
Like, how would someone classify themselves as a beginner versus an intermediate or advanced?
24
00:01:41.624 --> 00:01:52.768
Yeah, so it should be noted that before actually engaging in proper dynamic effort training, even if you're going to begin this on-ramp, you probably want at least a couple months of strength training just to get the basic movements and motor patterns down.
25
00:01:53.778 --> 00:02:00.460
I probably wouldn't have a beginner that's never been under a barbell jump right into any sort of dynamic effort training, whether it's the crawl, walk or run phase, which we'll get into.
26
00:02:01.220 --> 00:02:05.041
I'd probably give them at least two to three months to get a feel for the movements.
27
00:02:05.201 --> 00:02:07.222
It also depends on the athlete's ability.
28
00:02:07.242 --> 00:02:09.822
Some athletes are, you know, they take up to the movements quickly.
29
00:02:10.223 --> 00:02:11.903
Some athletes take more time to develop the technique.
30
00:02:11.923 --> 00:02:18.605
So as a coach, you just kind of got to understand the athlete where they're at and time that introduction of the dynamic effort method accordingly.
31
00:02:19.422 --> 00:02:19.682
Nice.
32
00:02:20.222 --> 00:02:28.265
And so when we're talking about like being a beginner and intermediate, does that mean it's a high level pro athlete?
33
00:02:29.185 --> 00:02:33.367
Could that still be a beginner introducing the dynamic cover method with them?
34
00:02:33.768 --> 00:02:34.408
That's a good question.
35
00:02:34.448 --> 00:02:34.589
Yeah.
36
00:02:34.609 --> 00:02:38.611
So it really depends on their experience in the barbell, under the barbell, I should say, and in the weight room.
37
00:02:39.012 --> 00:02:46.477
You could have a pro-level athlete that's had very limited exposure to dynamic effort training or any sort of high speed, high velocity training within the weight room.
38
00:02:47.117 --> 00:02:52.961
Even if they've had time under a barbell, it's still best to start with the crawl and the walk phase before you get into the run phase.
39
00:02:53.481 --> 00:02:56.904
However, you'll have some athletes that might pass to those certain phases quicker than others.
40
00:02:57.544 --> 00:02:58.924
Ultimately, it depends on the coach.
41
00:02:59.484 --> 00:03:04.846
It depends on the athlete and the coach's ability to evaluate where the athlete's at and then introduce the training at the right time.
42
00:03:05.806 --> 00:03:09.227
Again, just because someone's a pro athlete doesn't mean that they're a pro in the gym.
43
00:03:09.987 --> 00:03:21.510
It takes time to develop the technique necessary to exert proper force and to have the ability to decelerate and execute proper box squats, proper bench presses, proper speed deadlifts, things like that.
44
00:03:21.550 --> 00:03:27.331
So a beginner is a beginner, whether they're a pro athlete or not, if they have limited experience under a barbell.
45
00:03:28.192 --> 00:03:28.612
Got it.
46
00:03:30.413 --> 00:03:37.699
So with that being said, what are some of the biggest mistakes that you've seen coaches or athletes when they're implementing the dynamic effort method?
47
00:03:38.360 --> 00:03:40.542
What are some of those biggest mistakes that you've seen them do?
48
00:03:41.463 --> 00:03:48.708
I think the biggest mistake is, well, one of the primary mistakes when they're using accompanying resistance, they don't have the accompanying resistance connected to the barbell properly.
49
00:03:49.148 --> 00:03:58.073
You'll see bands that might have like spaghetti looseness at the bottom, you know, at the box or at the chest or, you know, as the barbell leaves the floor during the deadlift.
50
00:03:58.734 --> 00:04:00.075
Sometimes there's too much chain on the ground.
51
00:04:00.095 --> 00:04:03.777
Obviously, if we're using chain, we want, you know, two to three links in contact with the ground at lockout.
52
00:04:03.817 --> 00:04:08.520
No more than that to ensure that the proper chain weight is applied to the barbell, you
53
00:04:09.120 --> 00:04:13.564
A big thing I think that you see most often is the improper execution of box squats.
54
00:04:14.084 --> 00:04:22.390
You'll have people that think that they need to alter the box squat, whether they're a raw lifter or the touch and goes, the static holds on the box.
55
00:04:22.450 --> 00:04:24.872
That's not proper execution of box squat.
56
00:04:24.892 --> 00:04:30.297
We execute the box squat to achieve the relaxed over combat dynamic aspect of the box squat, which is why we use the box.
57
00:04:30.337 --> 00:04:31.618
It gives us something to relax upon.
58
00:04:31.678 --> 00:04:37.002
So if you're not going to use the box squat properly, you'd be better off just eliminating the box and just performing a static pause squat.
59
00:04:37.702 --> 00:04:47.390
So yeah, if I had to say that if there's two aspects, it's typically the improper connecting of a common resistance to the barbell and then the improper execution of the box squat.
60
00:04:48.170 --> 00:04:48.450
Nice.
61
00:04:48.530 --> 00:04:50.932
I like how you mentioned the proper technique with the box squat.
62
00:04:51.713 --> 00:05:05.083
So if you got a beginner, let's just say a high level athlete, but they're a beginner to working with you and the Westside system, how would you teach them the box squat going for a dynamic effort?
63
00:05:05.103 --> 00:05:05.283
Yeah.
64
00:05:05.928 --> 00:05:08.370
With just straight weight, no, no accounting resistance applied.
65
00:05:08.810 --> 00:05:13.653
And then we're going to go at a speed that they can tolerate while still being able to execute proper techniques.
66
00:05:13.673 --> 00:05:19.778
So with the box squat, if we have bands attached, for instance, that's going to increase the kinetic energy as the athlete travels towards the box.
67
00:05:19.818 --> 00:05:22.359
It places a greater demand on eccentric force output and deceleration.
68
00:05:22.920 --> 00:05:31.746
If an athlete has limited experience under a barbell and particularly limited experience using accommodate resistance or using resistance bands, there's a good chance that they're going to plop to the box or crash into the box.
69
00:05:32.826 --> 00:05:47.599
I think the best way to start before we even move to a dynamic effort setting is to just have them execute the box squat as a standard exercise, have them understand the mechanics, have them understand how to stay static with the upper body, keeping the trunk braced, keeping the back and the torso in proper position.
70
00:05:48.219 --> 00:05:53.520
and then have them properly understand how to relax the lower body so that they can properly achieve the relaxed overcome by dynamic phase.
71
00:05:54.100 --> 00:06:03.423
Once they demonstrate the ability to execute both of those aspects, then we can start to upgrade the movement to a dynamic effort setting to where they can start moving.
72
00:06:03.643 --> 00:06:08.344
Like we in the articles discusses compensatory acceleration to where they're voluntarily moving faster.
73
00:06:09.304 --> 00:06:17.489
And then once they display the ability to execute box squats under the compensatory acceleration parameters, we can then begin to add in accommodating resistance.
74
00:06:17.550 --> 00:06:20.692
Usually the first type of accommodating resistance we'll add in is the chains.
75
00:06:21.632 --> 00:06:21.912
Nice.
76
00:06:22.853 --> 00:06:31.599
And so one of the big things I've seen is with trying to teach people how to apply maximal intent without allowing their technique to fall apart.
77
00:06:32.259 --> 00:06:33.380
You got any advice on that?
78
00:06:33.933 --> 00:06:43.135
Yeah, again, it just goes back to pacing the movement speed, the movement velocity at a pace that the athlete can tolerate without egregious technique breakdowns.
79
00:06:43.935 --> 00:06:50.456
It should be noted that when we execute dynamic effort training, we're looking for each rep to have the highest level of technical proficiency that we possibly can.
80
00:06:50.516 --> 00:06:59.878
So if you're introducing the box squat to a new athlete, we want to make sure that they can properly execute the box squat in all aspects, both of the static and relaxed phases.
81
00:07:00.558 --> 00:07:01.919
before we start to move faster.
82
00:07:01.959 --> 00:07:14.384
So I think the biggest thing, I think one of the greatest things you can do is just to start implementing the box squat as a maximum effort exercise, because obviously the intensity there will force, essentially force the athlete to exert proper technique.
83
00:07:14.644 --> 00:07:21.127
And then once they master the box squat and the max effort setting, it's much easier to transition to the box squat and the dynamic effort setting.
84
00:07:21.947 --> 00:07:22.267
Okay.
85
00:07:23.128 --> 00:07:30.211
So what are some things that a coach should look for on the first set to know if he selected the correct weight for that athlete?
86
00:07:31.069 --> 00:07:33.531
Well, the biggest things would be the velocity, of course.
87
00:07:34.211 --> 00:07:38.334
But outside of velocity, even if the athlete's moving fast enough, we also have to look at the quality of the movement.
88
00:07:38.354 --> 00:07:50.062
If we have the athlete that's crashing into the box, if we have an egregious amount of torso flexion, spinal flexion on the way up, and if the athlete, and we also have to look at the set by set.
89
00:07:50.542 --> 00:07:51.643
If we have a 12 set first week,
90
00:07:53.084 --> 00:08:00.471
If the athletes have an egregious breakdowns in technique by set six, you know, it's of course, we can't reasonably expect them to complete the 12 sets properly.
91
00:08:00.511 --> 00:08:04.115
So those would be immediate indicators that we're probably going to lower the training percentages.
92
00:08:04.515 --> 00:08:10.221
And when we do that, we generally start with 5% reductions, but it can be all the way up to 15% if necessary.
93
00:08:12.022 --> 00:08:15.045
just to ensure, like I said, the biggest thing is, is the movement quality and the velocity.
94
00:08:15.745 --> 00:08:21.489
If we're not training that proper velocity, we're not going to achieve those improvements in rate of force development that we're seeking.
95
00:08:21.869 --> 00:08:30.135
And then, of course, if the athlete's executing improperly with any of the movements, box squats, bench presses, or deadlifts, you know, we're obviously placing the athlete at a risk for injury.
96
00:08:30.956 --> 00:08:31.236
Okay.
97
00:08:31.977 --> 00:08:33.097
And now with a lot of them in
98
00:08:34.110 --> 00:08:45.879
I won't say a lot of them, but with some of the videos we've seen where athletes are performing the movement, either essentially crashing into the box or no control, or when they're coming up off that box, there's errors there.
99
00:08:46.839 --> 00:08:58.208
What do you think is the better of the two scenarios, whether slowing it down and getting technique down or moving it faster, but seeing a little shift in that technique?
100
00:08:59.242 --> 00:09:03.625
I guess, well, if you deal with a pure beginner, the biggest thing is proper execution.
101
00:09:03.645 --> 00:09:04.605
So we would want to slow it down.
102
00:09:05.026 --> 00:09:08.108
Now, if we're dealing with an intermediate or advanced lift and there's slight breakdowns in technique,
103
00:09:08.917 --> 00:09:13.258
As long as the technique breakdowns aren't egregious and the movement velocity is on point, we can continue on with the exercise.
104
00:09:13.759 --> 00:09:17.560
But with beginners, we can't really tolerate egregious breakdowns or even really any breakdown in technique.
105
00:09:18.200 --> 00:09:20.981
The beginners should be exhibiting proper technique to the highest degree.
106
00:09:21.701 --> 00:09:29.204
If they're not, we're going to, especially if we're having a common resistance involved and they're not able to handle that and that's causing egregious breakdowns of technique.
107
00:09:29.604 --> 00:09:42.253
we would then revert back to the barbell weight only compensatory acceleration training aspect until the athlete essentially passes that phase and is able to consistently exert proper technique.
108
00:09:42.273 --> 00:09:45.335
And then we would again advance them to the walk in the run phase.
109
00:09:46.176 --> 00:09:46.476
Okay.
110
00:09:47.517 --> 00:09:52.400
And then going with the combinating resistance on the dynamic effort.
111
00:09:53.781 --> 00:09:55.623
In the article, it talks about using chains first.
112
00:09:56.690 --> 00:09:58.832
Is there any way around that?
113
00:09:59.013 --> 00:10:11.186
If there's an athlete that's, let's say he's technically more developed, but he's got a low skill age in his sport maybe, is there anyone that you would surpass going chains and just jump straight to bands with?
114
00:10:12.057 --> 00:10:13.459
Well, I mean, it just depends.
115
00:10:13.779 --> 00:10:19.305
At least for the first wave, I would go with chains just so the athlete gets to experience and understand what accommodating resistance means.
116
00:10:19.325 --> 00:10:27.234
You know, the unloading, the loading aspect of them, the demand for a more consistent and more, I should say, persistent acceleration throughout the movement.
117
00:10:27.274 --> 00:10:27.434
Right.
118
00:10:28.435 --> 00:10:31.899
But yeah, I mean, if after the first wave, if the athlete's moving just fine with the chains.
119
00:10:32.579 --> 00:10:42.302
And we've deemed that the movement quality is there, the technical proficiency is there, the kinesthetic awareness is there, the box squats are executed properly, the bench press, the deadlifts, everything's executed properly.
120
00:10:42.702 --> 00:10:46.883
We could reasonably go on to the next wave and add band in if we deem that necessary.
121
00:10:47.323 --> 00:10:50.324
In my opinion, it's usually good to get two to three waves that chain in.
122
00:10:51.124 --> 00:10:54.745
just to make sure that we have enough feedback and data to confirm that the athlete is competent.
123
00:10:55.485 --> 00:11:02.567
But yeah, in my opinion, the quicker you can get the athlete to the bands, the better, because the bands offer accommodating resistance and overspeed eccentrics.
124
00:11:02.627 --> 00:11:04.307
Of course, the chains only accommodate resistance.
125
00:11:04.327 --> 00:11:10.089
The overspeed eccentric aspect of bands is incredibly beneficial, particularly when we're talking about the improvement of rate of force development.
126
00:11:11.469 --> 00:11:13.270
But yeah, it just depends on the athletes you're working with.
127
00:11:13.290 --> 00:11:22.734
Of course, if you're dealing with high level athletes that are just they take on they take to lifting rather quickly, then we can't advance them through these phases faster than the average athlete.
128
00:11:23.815 --> 00:11:25.896
Again, though, we really want to set the athlete up for success.
129
00:11:25.916 --> 00:11:30.038
So I'd say at least at least bare minimum two waves of chain before you move on to bands.
130
00:11:30.898 --> 00:11:31.278
Got it.
131
00:11:32.039 --> 00:11:36.681
And I like how you talked about the over speed centric part with that.
132
00:11:38.125 --> 00:11:42.826
Is there a way to explain that to a coach who might not fully understand that or might be the first time hearing that?
133
00:11:43.547 --> 00:11:43.767
Yes.
134
00:11:44.007 --> 00:11:47.128
So overspeed eccentrics, we're talking about the resistance band.
135
00:11:47.168 --> 00:11:49.308
We consider chain weight as dead weight, right?
136
00:11:49.829 --> 00:11:51.689
And band weight is more of like a live tension.
137
00:11:51.709 --> 00:11:59.511
So as soon as you unrack the – if you unrack chain weight and you have – your joints are locked, you're not – that chain is not going to want to break the joint lock, right?
138
00:11:59.972 --> 00:12:00.892
If you unload bands –
139
00:12:01.652 --> 00:12:06.475
because it's a live tension, you're immediately, your, your body has to produce force to resist the force that the bands are applying.
140
00:12:07.156 --> 00:12:16.001
As you break, when you, when you break the joints, as I mean, you know, break at the knees, break at the hips, immediately the eccentric force output demand is higher.
141
00:12:16.461 --> 00:12:22.745
And that's because of the increased kinetic energy as the athlete lowers the bar, whether that's to a box, to the chest.
142
00:12:23.086 --> 00:12:25.447
The only time that that doesn't play in is of course bands.
143
00:12:25.827 --> 00:12:27.228
I mean, of course a deadlift with bands.
144
00:12:27.849 --> 00:12:28.149
Um, yeah,
145
00:12:28.689 --> 00:12:34.812
But yeah, the big thing is, is it's going to it's going to increase the eccentric output, the eccentric force output demand on the athlete.
146
00:12:34.832 --> 00:12:44.657
So if we're dealing with lesser experienced athletes and you have a higher degree of eccentric force output demand, there's a good chance that they might not be strong enough to tolerate that, particularly if they are training at the.
147
00:12:46.078 --> 00:12:47.219
the standard percentages, right?
148
00:12:48.040 --> 00:12:57.426
That's when we wanna obviously, if we're using bands, we have to then start to lower the bar weight to ensure that they have the ability to tolerate that increased kinetic energy and the increased demand in the centric force output.
149
00:12:57.446 --> 00:13:04.171
So basically, the common resistance is just going to add or take away the resistance
150
00:13:04.791 --> 00:13:20.166
the force that I should say the weight applied to the barbell based on the joint angle to where the overspeed eccentric aspect is going to place a specific emphasis on the eccentric phase and it's going to also place a specific emphasis on deceleration and acceleration to a greater degree than what chains can.
151
00:13:21.167 --> 00:13:21.507
Okay.
152
00:13:21.868 --> 00:13:27.994
So with that, would bands add more fatigue to the athlete if they're not used to it?
153
00:13:28.054 --> 00:13:29.095
It's their first time using it?
154
00:13:29.818 --> 00:13:30.338
Yeah, certainly.
155
00:13:30.378 --> 00:13:46.862
So because of the live tension and the demands of the eccentric force output, the deceleration, acceleration demands that bands have, it is reasonable to assume that if you deal with an athlete that's unfamiliar with that stimulus, that it could incur a greater degree of fatigue, both set to set and workout to workout.
156
00:13:46.882 --> 00:13:50.703
So depending on that, and that's going to depend on the fitness and the preparedness of the athlete.
157
00:13:50.723 --> 00:13:52.803
Some athletes will tolerate it no problem.
158
00:13:52.883 --> 00:13:54.344
And then obviously some athletes might
159
00:13:55.744 --> 00:14:03.129
noticeably start to slow down, particularly in the third week when using the bands because the fatigue due to the use of bands starts to become more apparent.
160
00:14:03.389 --> 00:14:11.915
If you're serious about getting stronger and want to learn the conjugate method directly from Westside Barbell, the Westside Barbell Conjuct Club has just received a major update.
161
00:14:12.675 --> 00:14:23.062
Members get instant access to new programming for powerlifting, strongman, and Olympic weightlifting, along with the entire Westside Barbell written and digital content library.
162
00:14:24.530 --> 00:14:32.037
As a Conjugate Club member, you can schedule a free call with Burley anytime to discuss conjugate training, exercise programming, or technique.
163
00:14:33.338 --> 00:14:41.365
You'll also have access to the Conjugate Club community where you can ask questions, get technique evaluations, and receive the support you need to keep progressing.
164
00:14:42.546 --> 00:14:56.258
Whether you're trying to improve your own training, become a better coach, or simply gain a deeper understanding of the system that made Westside Barbell legendary, the Conjure Club gives you the programming, education, history, and support in one place.
165
00:14:57.158 --> 00:14:58.359
Click the link in the description.
166
00:14:59.282 --> 00:15:00.443
Okay.
167
00:15:00.703 --> 00:15:14.252
Now for some coaches that are, you know, using the bands with newer athletes, is there any advice you got for them as far as determining whether the fatigue is coming from band work or mismanaged volume?
168
00:15:15.320 --> 00:15:29.686
Yeah, so I guess in Westside System, one of the biggest things we use dynamic effort outside of obviously all the benefits we just discussed is it's an indicator of where the training's at as far as whether the max effort, the accessory volume is dialed in correctly.
169
00:15:29.706 --> 00:15:37.509
Because if an athlete becomes excessively fatigued, one of the first things that we're going to realize is that they're not able to maintain the velocity parameter on their dynamic effort days.
170
00:15:38.589 --> 00:15:41.030
So something to look out for, obviously, is just the velocity.
171
00:15:41.310 --> 00:15:45.611
Another thing to look out for is then the follow-up Monday, which is max effort lower.
172
00:15:46.951 --> 00:15:55.093
If I've got an athlete that I'm trying to see how they're tolerating the bands and the dynamic effort work on Friday, I want to see how they're recovering for that Monday max effort workout.
173
00:15:55.813 --> 00:15:57.513
And then obviously we're going to look week to week.
174
00:15:58.513 --> 00:16:06.795
If they're getting slower week to week, that could be an indicator that we need to change up the type of accounting resistance we're using, or we're going to need to lower that training percentage just a bit.
175
00:16:07.895 --> 00:16:08.195
Okay.
176
00:16:08.836 --> 00:16:19.488
Are there any particular athletes that you would say might need to stay in one phase longer, like maybe in the crawl phase, or maybe stay using chains versus bends?
177
00:16:20.795 --> 00:16:23.436
Yeah, it just really depends on the athlete and their experience level.
178
00:16:23.456 --> 00:16:32.640
Like I said, some athletes that might be complete beginners have just, you know, worked through some basic barbell work and are now moving on to dynamic effort work that take right off and they have no problem with the chains.
179
00:16:32.660 --> 00:16:33.560
They move on to the bands.
180
00:16:33.580 --> 00:16:34.581
They have no problems with the bands.
181
00:16:35.521 --> 00:16:37.282
You might have some athletes that have no problem with chains.
182
00:16:37.302 --> 00:16:39.643
They get under the band weight and the bands start to break down their technique.
183
00:16:40.063 --> 00:16:41.323
You know, they start to crash into the box.
184
00:16:41.343 --> 00:16:42.424
They start to crash their chest.
185
00:16:42.444 --> 00:16:44.104
You start to see egregious breakdowns of technique.
186
00:16:44.124 --> 00:16:44.865
Yeah.
187
00:16:45.685 --> 00:16:51.748
It's really I guess this puts a lot on the coach, but it's up to the coach's ability to have the eye to evaluate.
188
00:16:51.788 --> 00:17:01.934
Even if you're working with a group, you might have certain athletes that accelerate and work through the the the escalation of the common resistance and dynamic effort training demands much quicker than others.
189
00:17:02.314 --> 00:17:06.657
And I think that's important to note that, you know, when you're dealing with groups in the sports setting.
190
00:17:07.417 --> 00:17:09.518
Even in the profiting setting, you have to classify athletes.
191
00:17:09.858 --> 00:17:11.399
And in the gym, you know, Lou always did that.
192
00:17:11.419 --> 00:17:13.899
We had certain groups based on strength and ability level.
193
00:17:14.820 --> 00:17:17.861
You don't want to hold certain athletes back because if they're taken to it, no problem.
194
00:17:17.881 --> 00:17:22.583
You want to accelerate them through the phases as quickly as possible to get them to true max, I mean, true dynamic effort training.
195
00:17:23.283 --> 00:17:33.327
And then obviously, if you have athletes that are struggling to keep up with the group or are not obviously improving at the same rate as others, you don't want to accelerate them just based on the...
196
00:17:34.147 --> 00:17:39.631
The reasoning that the rest of the group is moving forward because you set them up for failure, set them potentially up for injury.
197
00:17:40.292 --> 00:17:48.297
So like I said, the big thing is just having a classification system, not to offend the athletes, but the athletes need to know where they're at, where they stand, and what they have to work on to improve.
198
00:17:48.658 --> 00:17:50.119
And then it also gives them goals, right?
199
00:17:50.139 --> 00:17:54.182
So if you have athletes that are classified at a lower classification, they know what they have to work on.
200
00:17:54.202 --> 00:17:55.463
They can strive to work on those things.
201
00:17:55.823 --> 00:18:03.489
If you have athletes that are working with a higher classification, then they can start to focus on specific goals outside of just basic movement technique and competency.
202
00:18:04.259 --> 00:18:04.599
Nice.
203
00:18:05.560 --> 00:18:08.062
I like how you brought all that in, especially with the group training.
204
00:18:08.683 --> 00:18:15.188
So if we got a group of athletes, and let's say group A, those athletes are excelling very well with the bands.
205
00:18:16.029 --> 00:18:22.875
Group B, what is it that the coach needs to see that he's progressing the athlete too fast to try to keep them up with A?
206
00:18:24.325 --> 00:18:26.386
It really just all depends on technique.
207
00:18:26.506 --> 00:18:35.889
Like Louie used to say, when we're using dynamic effort training, the biggest focus outside of improving the rated force development is developing strict motor patterns.
208
00:18:35.929 --> 00:18:38.810
If you're dealing, say, the week one on the squat, you get 12 sets of two.
209
00:18:39.190 --> 00:18:42.291
Well, essentially, that's 12 singles, 12 first rep opportunities.
210
00:18:42.331 --> 00:18:45.212
And if we're talking in a profiting sense, you only get one rep on the platform.
211
00:18:45.892 --> 00:18:56.479
We use those dynamic effort reps as a means of testing an athlete's ability to display proper technique consistently over time because obviously as the sets progress, fatigue sets in.
212
00:18:56.939 --> 00:19:01.802
So it really shows how dialed in an athlete's technical proficiency is and how focused they're able to remain.
213
00:19:01.842 --> 00:19:02.683
So, yeah.
214
00:19:03.503 --> 00:19:15.897
As far as evaluating groups and figuring out which group should move up and which group should stay where they're at, maybe certain athletes might have to regress to the crawl phase because they're not able to – we moved them up a phase, but then they've proved that they're not able to keep up with that phase.
215
00:19:15.917 --> 00:19:17.079
We have to bump them back down.
216
00:19:17.579 --> 00:19:19.241
It really all comes down to technical proficiency.
217
00:19:20.182 --> 00:19:22.124
Then another thing, too, is their tolerance for training density.
218
00:19:22.823 --> 00:19:23.904
You know, we're training dynamic effort.
219
00:19:24.064 --> 00:19:29.988
We obviously want to maintain a high level of training density, meaning that we're keeping 45 seconds to a minute between sets.
220
00:19:30.789 --> 00:19:38.795
Of course, when we're dealing with beginners, we're going to probably stretch it out to sometimes even a minute 30, just allow them the chance to, you know, get their bearings and get their wind back under before we put them back under the barbell.
221
00:19:39.235 --> 00:19:45.057
But if we're advancing them to the next phase, they should be able to adhere to the training density parameters each phase.
222
00:19:45.077 --> 00:19:52.979
So if I'm moving an athlete from the crawl to the walk phase, during the crawl phase, they should be there at 45 seconds to a minute between the sets.
223
00:19:53.419 --> 00:19:59.200
When they're at the walk phase, if we're going to move to the run phase, they need to display that 45 seconds to a minute between sets in the walk phase before you move to the run phase.
224
00:19:59.240 --> 00:20:05.582
So outside of I think the two biggest things I'm going to look for is technical efficiency and then their tolerance for the training density.
225
00:20:06.667 --> 00:20:06.968
Nice.
226
00:20:07.309 --> 00:20:14.710
And is that the same for lifters and let's say like maybe weight class sport athletes or field base athletes?
227
00:20:15.520 --> 00:20:21.525
Yeah, I mean, it's all the same because it's regulated by percentages and it's going to be relevant to that athlete's absolute strength.
228
00:20:21.945 --> 00:20:32.073
So as long as we have current maximal effort numbers on there and we know that the dynamic of our training weights are according to their current level of absolute strength, it's all scaled to the athlete.
229
00:20:32.093 --> 00:20:37.757
There's really no concern about as far as the bar weight or anything like that.
230
00:20:38.722 --> 00:20:39.942
Okay.
231
00:20:40.382 --> 00:20:50.605
Now with athletes, sometimes, you know, let's say they go out to a, they're out on the field, coach gets a little upset, they might do a little extra running.
232
00:20:51.105 --> 00:20:53.505
And so that recovery might take a hit for the next day.
233
00:20:54.045 --> 00:21:01.967
If that next day is dynamic effort, how would you auto regulate those percentages for that athlete if he's in a large training group?
234
00:21:02.588 --> 00:21:11.595
Yeah, I think one of the first things I want to say is I think that coaches are foolish if they use exercise as punishment, particularly if we have a scheduled training day.
235
00:21:11.615 --> 00:21:17.700
The coach needs to be aware of that scheduled training day and try to avoid using exercise as punishment, obviously because it's going to interrupt that next training day.
236
00:21:18.281 --> 00:21:28.409
Aside from that, say it was a hard practice, right, or the athletes had a tough game and they got, they might have had a game on Friday and they're going to hit dynamic effort on Tuesday and some guys are still beat up.
237
00:21:28.849 --> 00:21:32.813
You know, we just scaled down, like I said, five to 10 percent, up to 15 percent if necessary.
238
00:21:33.273 --> 00:21:35.335
And we're going to scale down based on the velocity.
239
00:21:35.355 --> 00:21:40.039
So if you have a velocity tracker, that's great or measurement device, I should say, or, you know, eyeballing it.
240
00:21:40.739 --> 00:21:45.644
We just want to make sure that the athletes are moving at a velocity that adheres to the current week.
241
00:21:45.704 --> 00:21:45.884
Right.
242
00:21:45.924 --> 00:21:47.685
So, you know, week one should be moving well.
243
00:21:47.725 --> 00:21:48.967
Week two should be pretty damn good.
244
00:21:48.987 --> 00:21:51.609
And, you know, week three, you might see a little bit of a slowdown, but it shouldn't be much.
245
00:21:52.129 --> 00:21:57.454
If we see a tremendous amount of tremendous reduction in velocity, of course, we're going to lower the training percentages immediately.
246
00:21:58.215 --> 00:22:01.738
If we see a slight reduction in velocity and we have a reasoning for it, we can tolerate it.
247
00:22:02.579 --> 00:22:07.023
We just want to make sure that it doesn't become consistent over the course of the wave.
248
00:22:07.043 --> 00:22:11.627
And then, of course, if it's carrying over into the next wave, that's a clear indicator that we've got to dial those training weights back.
249
00:22:12.347 --> 00:22:14.968
Again, because we don't want this to turn into heavy effort training.
250
00:22:14.988 --> 00:22:16.448
We're trying to avoid repeated effort training.
251
00:22:17.069 --> 00:22:27.272
We want to keep the velocity dialed in to the point that the dynamic effort method parameters are being met and that the rate of force development is being improved at the most optimal rate possible.
252
00:22:28.106 --> 00:22:28.386
Okay.
253
00:22:28.787 --> 00:22:32.289
And when you say reducing it by 5% to 10%, you're talking about barbell weight, right?
254
00:22:32.369 --> 00:22:33.210
Not band tension?
255
00:22:33.650 --> 00:22:33.831
Yeah.
256
00:22:33.911 --> 00:22:35.592
Well, barbell weight would be the first.
257
00:22:35.612 --> 00:22:35.832
Yeah.
258
00:22:35.872 --> 00:22:38.094
We would take 5% to 10% off the bar.
259
00:22:38.834 --> 00:22:45.800
However, say if we're working with bands and we realize that typically our standard is 25% accommodate resistance.
260
00:22:45.820 --> 00:22:48.162
So with the bands, that'd be 25% in band tension.
261
00:22:48.662 --> 00:22:53.626
If we are dealing with athletes, especially newer athletes, we can reduce that accommodate resistance percentage all the way down to 15%.
262
00:22:54.907 --> 00:22:56.028
and put a little bit more weight on the bar.
263
00:22:56.509 --> 00:22:58.670
It all depends on their tolerance for the overspeed eccentric effect.
264
00:22:58.971 --> 00:23:01.113
With chain, I would always stay at 20 to 25%.
265
00:23:01.873 --> 00:23:08.119
With bands, you can lower as low as 15% if necessary to control the overspeed eccentric aspect.
266
00:23:08.139 --> 00:23:08.759
Another thing I'll add...
267
00:23:09.535 --> 00:23:14.239
This gets a little bit more into the weeds with it, but you can use combination of resistance with chain and band.
268
00:23:14.660 --> 00:23:25.830
So we can use, say, 10% band and 15% chain to reach that 25% because the chain offsets the overspeed eccentric aspect of the band.
269
00:23:25.850 --> 00:23:35.459
So if we have 10% band, 50% chain, that's going to lessen the overspeed eccentric aspect of the bands while still including it to some degree.
270
00:23:36.288 --> 00:23:36.668
Nice.
271
00:23:37.149 --> 00:23:37.469
Okay.
272
00:23:37.849 --> 00:23:42.293
So for like, let's say like some of the private gyms out there, right?
273
00:23:42.653 --> 00:23:54.863
If they don't have enough chains for all the groups, but they got bands, would you recommend them combining them and going like, hey, you go with a mini band or monster mini and then one chain and you guys go just one chain and a mini?
274
00:23:55.383 --> 00:23:56.043
Yeah, yeah, certainly.
275
00:23:56.104 --> 00:23:57.004
Yeah, yeah.
276
00:23:57.084 --> 00:24:06.550
It's a good way to expose the athlete to the overspeed eccentric aspect of bands without having a full 25% band tension on where the overspeed eccentric aspect is going to be rather high.
277
00:24:07.230 --> 00:24:15.055
If we are combining bands and chains, we're going to have the right amount of accommodating resistance, but we're going to regulate the amount of overspeed eccentric that the athlete will experience.
278
00:24:16.076 --> 00:24:16.376
Okay.
279
00:24:16.756 --> 00:24:22.620
And are they measuring that at the top with the scale or is it just measuring the band tension and then adding the chain weight?
280
00:24:22.640 --> 00:24:22.840
Yeah.
281
00:24:23.506 --> 00:24:34.254
Well, you would want to measure both at lockout because you want to make sure you have enough chain off the ground to know how much chain is being loaded to the barbell.
282
00:24:34.474 --> 00:24:39.378
But obviously, as long as we know there's two to three links on the floor, we can weigh a chain on a scale and know what a chain weighs.
283
00:24:40.058 --> 00:24:42.280
With the band tension, bands have wear and tear on them.
284
00:24:42.420 --> 00:24:43.941
We typically want to get a luggage scale.
285
00:24:44.061 --> 00:24:52.387
We want to raise that luggage scale to the point where the athlete would be near lockout or at lockout to really have an idea of exactly how much band tension is being applied at lockout.
286
00:24:53.163 --> 00:24:54.144
Okay, perfect.
287
00:24:55.244 --> 00:24:55.885
All right, Burley.
288
00:24:56.625 --> 00:24:58.506
One of the last questions I got.
289
00:24:59.447 --> 00:25:08.372
So with you writing the blog, what do you want listeners and readers to get from the blog articles that you're putting out?
290
00:25:09.722 --> 00:25:17.505
Well, as far as the dynamic effort method blog I just wrote goes, I want people to understand that the dynamic effort method does work.
291
00:25:17.545 --> 00:25:27.969
I think in the raw profiting space, you have a lot of folks that deny its efficacy, but oftentimes those folks either don't understand the intent of the dynamic effort method or they don't understand how to properly execute it.
292
00:25:28.489 --> 00:25:38.106
If you understand the intent, you understand the execution, you know how to properly execute the movements, and you know how to properly attach bands and chains to the barbell, your rate of force development will be improved by using this method.
293
00:25:38.607 --> 00:25:41.392
Another thing, too, I will say about dynamic effort training is even if you mess it up,
294
00:25:42.193 --> 00:25:51.541
and you don't adhere to the velocity parameter, as long as you keep your recovery in check and you're able to recover from that training, it essentially just turns into beneficial repeated effort training.
295
00:25:51.561 --> 00:25:59.527
So if you can do it perfect and hit the dynamic effort method parameters to the T, you're gonna get great improvements in rate of force development.
296
00:25:59.867 --> 00:26:02.309
But even if you mess it up, you're still gonna get repeated effort training in.
297
00:26:02.930 --> 00:26:07.013
There'll still be some benefit to both rate of force development and absolute strength.
298
00:26:07.033 --> 00:26:10.276
So I just want people to know that dynamic effort training does work.
299
00:26:10.316 --> 00:26:11.057
It's very effective.
300
00:26:11.872 --> 00:26:22.558
And it doesn't really require you to be at a particular level to execute it outside of, you know, as long as you got three to six months of training under your belt, you can start to on-ramp into proper Westside style dynamic effort training.
301
00:26:22.579 --> 00:26:33.205
And that's what this article intends to do is give people a roadmap of how to on-ramp to and work towards following the standard, you know, the basic template examples of dynamic effort training.
302
00:26:34.070 --> 00:26:34.371
Okay.
303
00:26:34.832 --> 00:26:42.969
And then for those that are listening that are going to be starting to implement the dynamic effort method, do you have any advice for getting the intent to match the execution?
304
00:26:45.002 --> 00:26:51.147
Yeah, well, obviously take your training seriously, be engaged with it, and make sure you're in shape.
305
00:26:51.327 --> 00:26:58.173
I think a lot of times when guys fall off and are unable to meet the parameters of dynamic effort, it's not always so much a lack of effort, it's a lack of being in shape.
306
00:26:58.213 --> 00:27:05.739
So that goes into general physical preparedness and making sure that you're obviously working some aspect of conditioning into your training.
307
00:27:06.259 --> 00:27:09.142
Like I said, we're not going to immediately start a beginner off with dynamic effort training.
308
00:27:09.162 --> 00:27:11.644
We're going to at least have them probably three months at least of training in.
309
00:27:12.444 --> 00:27:14.065
before the on-ramp.
310
00:27:14.185 --> 00:27:18.307
So in that time, just make sure that during your accessory work, you're keeping the density dense.
311
00:27:19.047 --> 00:27:20.448
Make sure you're getting your sled pulls in.
312
00:27:21.228 --> 00:27:26.291
And then if you're a conventional sports athlete, obviously your practice and your off-season training should keep you in shape.
313
00:27:26.311 --> 00:27:39.797
But the biggest thing is as long as you have some barbell training under your belt, you have movement competency with the basic three lifts, the squat bench and deadlift, and you're in proper shape, you really should have no issue working through the on-ramp of the dynamic effort training method.
314
00:27:41.076 --> 00:27:41.416
Awesome.
315
00:27:41.956 --> 00:27:42.416
All righty.
316
00:27:44.437 --> 00:27:46.138
That was all the questions I have for you, Burley.
317
00:27:46.318 --> 00:27:47.578
Do you have anything else you want to add?
318
00:27:49.279 --> 00:27:49.599
Awesome.
319
00:27:50.279 --> 00:27:50.599
All righty.
320
00:27:50.639 --> 00:27:51.999
Well, thank you guys for listening.
321
00:27:52.200 --> 00:27:53.800
Stay tuned for more podcasts.
322
00:27:54.640 --> 00:27:55.421
And that is it.
323
00:27:55.841 --> 00:27:56.221
Thank you.
324
00:27:56.701 --> 00:27:56.941
Thank you.
1
00:00:00.091 --> 00:00:00.931
What's up, everybody?
2
00:00:01.531 --> 00:00:03.572
And welcome to the West Side Barbell Podcast.
3
00:00:04.612 --> 00:00:07.913
I'm your host, Mac McFarlane, and with me today is Burley Hawk.
4
00:00:08.313 --> 00:00:09.714
Burley, thank you for being with us.
5
00:00:10.334 --> 00:00:10.994
How's your day going?
6
00:00:11.474 --> 00:00:11.795
Good, brother.
7
00:00:11.815 --> 00:00:12.235
Good to be here.
8
00:00:12.835 --> 00:00:13.135
Awesome.
9
00:00:13.795 --> 00:00:19.617
Today's podcast is going to be over Burley's recent article, Introducing the Dynamic Effort Method for Beginners.
10
00:00:21.125 --> 00:00:21.766
Okay, Burley.
11
00:00:23.490 --> 00:00:28.281
First off, for anyone who has not already read that article, what is the dynamic effort method?
12
00:00:28.582 --> 00:00:29.925
And what is it supposed to improve?
13
00:00:30.445 --> 00:00:35.008
The dynamic effort method is one of the primary strength training methods here at Westside within the conjugate system.
14
00:00:35.068 --> 00:00:41.972
The goal of the dynamic effort method is to improve the rate of force development, which is the amount of time it takes for an athlete to reach peak force output.
15
00:00:43.553 --> 00:00:47.036
What we do is we use that over a course of three-week wave.
16
00:00:47.276 --> 00:00:56.862
It's, like I said, to develop rate of force development, and then also we have training density involved as well as the refinement of exercise technique.
17
00:00:57.621 --> 00:00:57.882
Nice.
18
00:00:58.823 --> 00:01:05.134
So what was it that you felt was important to write this specifically for introducing it for beginners?
19
00:01:05.911 --> 00:01:12.498
Well, I think one of the hardest things that people struggle to understand when they get involved with the conjugate method is the dynamic effort method, particularly if they are beginners.
20
00:01:13.119 --> 00:01:27.635
So what I wanted to do is provide an article that essentially on ramps beginners into the dynamic effort method so they can effectively execute the method and yield the results that we're obviously looking for, while also able to exert proper technique and then avoid injury.
21
00:01:28.600 --> 00:01:28.900
Okay.
22
00:01:29.580 --> 00:01:36.563
Now, since this article is geared towards beginners, is there a certain level of strength or technical ability that someone needs to have?
23
00:01:36.903 --> 00:01:41.124
Like, how would someone classify themselves as a beginner versus an intermediate or advanced?
24
00:01:41.624 --> 00:01:52.768
Yeah, so it should be noted that before actually engaging in proper dynamic effort training, even if you're going to begin this on-ramp, you probably want at least a couple months of strength training just to get the basic movements and motor patterns down.
25
00:01:53.778 --> 00:02:00.460
I probably wouldn't have a beginner that's never been under a barbell jump right into any sort of dynamic effort training, whether it's the crawl, walk or run phase, which we'll get into.
26
00:02:01.220 --> 00:02:05.041
I'd probably give them at least two to three months to get a feel for the movements.
27
00:02:05.201 --> 00:02:07.222
It also depends on the athlete's ability.
28
00:02:07.242 --> 00:02:09.822
Some athletes are, you know, they take up to the movements quickly.
29
00:02:10.223 --> 00:02:11.903
Some athletes take more time to develop the technique.
30
00:02:11.923 --> 00:02:18.605
So as a coach, you just kind of got to understand the athlete where they're at and time that introduction of the dynamic effort method accordingly.
31
00:02:19.422 --> 00:02:19.682
Nice.
32
00:02:20.222 --> 00:02:28.265
And so when we're talking about like being a beginner and intermediate, does that mean it's a high level pro athlete?
33
00:02:29.185 --> 00:02:33.367
Could that still be a beginner introducing the dynamic cover method with them?
34
00:02:33.768 --> 00:02:34.408
That's a good question.
35
00:02:34.448 --> 00:02:34.589
Yeah.
36
00:02:34.609 --> 00:02:38.611
So it really depends on their experience in the barbell, under the barbell, I should say, and in the weight room.
37
00:02:39.012 --> 00:02:46.477
You could have a pro-level athlete that's had very limited exposure to dynamic effort training or any sort of high speed, high velocity training within the weight room.
38
00:02:47.117 --> 00:02:52.961
Even if they've had time under a barbell, it's still best to start with the crawl and the walk phase before you get into the run phase.
39
00:02:53.481 --> 00:02:56.904
However, you'll have some athletes that might pass to those certain phases quicker than others.
40
00:02:57.544 --> 00:02:58.924
Ultimately, it depends on the coach.
41
00:02:59.484 --> 00:03:04.846
It depends on the athlete and the coach's ability to evaluate where the athlete's at and then introduce the training at the right time.
42
00:03:05.806 --> 00:03:09.227
Again, just because someone's a pro athlete doesn't mean that they're a pro in the gym.
43
00:03:09.987 --> 00:03:21.510
It takes time to develop the technique necessary to exert proper force and to have the ability to decelerate and execute proper box squats, proper bench presses, proper speed deadlifts, things like that.
44
00:03:21.550 --> 00:03:27.331
So a beginner is a beginner, whether they're a pro athlete or not, if they have limited experience under a barbell.
45
00:03:28.192 --> 00:03:28.612
Got it.
46
00:03:30.413 --> 00:03:37.699
So with that being said, what are some of the biggest mistakes that you've seen coaches or athletes when they're implementing the dynamic effort method?
47
00:03:38.360 --> 00:03:40.542
What are some of those biggest mistakes that you've seen them do?
48
00:03:41.463 --> 00:03:48.708
I think the biggest mistake is, well, one of the primary mistakes when they're using accompanying resistance, they don't have the accompanying resistance connected to the barbell properly.
49
00:03:49.148 --> 00:03:58.073
You'll see bands that might have like spaghetti looseness at the bottom, you know, at the box or at the chest or, you know, as the barbell leaves the floor during the deadlift.
50
00:03:58.734 --> 00:04:00.075
Sometimes there's too much chain on the ground.
51
00:04:00.095 --> 00:04:03.777
Obviously, if we're using chain, we want, you know, two to three links in contact with the ground at lockout.
52
00:04:03.817 --> 00:04:08.520
No more than that to ensure that the proper chain weight is applied to the barbell, you
53
00:04:09.120 --> 00:04:13.564
A big thing I think that you see most often is the improper execution of box squats.
54
00:04:14.084 --> 00:04:22.390
You'll have people that think that they need to alter the box squat, whether they're a raw lifter or the touch and goes, the static holds on the box.
55
00:04:22.450 --> 00:04:24.872
That's not proper execution of box squat.
56
00:04:24.892 --> 00:04:30.297
We execute the box squat to achieve the relaxed over combat dynamic aspect of the box squat, which is why we use the box.
57
00:04:30.337 --> 00:04:31.618
It gives us something to relax upon.
58
00:04:31.678 --> 00:04:37.002
So if you're not going to use the box squat properly, you'd be better off just eliminating the box and just performing a static pause squat.
59
00:04:37.702 --> 00:04:47.390
So yeah, if I had to say that if there's two aspects, it's typically the improper connecting of a common resistance to the barbell and then the improper execution of the box squat.
60
00:04:48.170 --> 00:04:48.450
Nice.
61
00:04:48.530 --> 00:04:50.932
I like how you mentioned the proper technique with the box squat.
62
00:04:51.713 --> 00:05:05.083
So if you got a beginner, let's just say a high level athlete, but they're a beginner to working with you and the Westside system, how would you teach them the box squat going for a dynamic effort?
63
00:05:05.103 --> 00:05:05.283
Yeah.
64
00:05:05.928 --> 00:05:08.370
With just straight weight, no, no accounting resistance applied.
65
00:05:08.810 --> 00:05:13.653
And then we're going to go at a speed that they can tolerate while still being able to execute proper techniques.
66
00:05:13.673 --> 00:05:19.778
So with the box squat, if we have bands attached, for instance, that's going to increase the kinetic energy as the athlete travels towards the box.
67
00:05:19.818 --> 00:05:22.359
It places a greater demand on eccentric force output and deceleration.
68
00:05:22.920 --> 00:05:31.746
If an athlete has limited experience under a barbell and particularly limited experience using accommodate resistance or using resistance bands, there's a good chance that they're going to plop to the box or crash into the box.
69
00:05:32.826 --> 00:05:47.599
I think the best way to start before we even move to a dynamic effort setting is to just have them execute the box squat as a standard exercise, have them understand the mechanics, have them understand how to stay static with the upper body, keeping the trunk braced, keeping the back and the torso in proper position.
70
00:05:48.219 --> 00:05:53.520
and then have them properly understand how to relax the lower body so that they can properly achieve the relaxed overcome by dynamic phase.
71
00:05:54.100 --> 00:06:03.423
Once they demonstrate the ability to execute both of those aspects, then we can start to upgrade the movement to a dynamic effort setting to where they can start moving.
72
00:06:03.643 --> 00:06:08.344
Like we in the articles discusses compensatory acceleration to where they're voluntarily moving faster.
73
00:06:09.304 --> 00:06:17.489
And then once they display the ability to execute box squats under the compensatory acceleration parameters, we can then begin to add in accommodating resistance.
74
00:06:17.550 --> 00:06:20.692
Usually the first type of accommodating resistance we'll add in is the chains.
75
00:06:21.632 --> 00:06:21.912
Nice.
76
00:06:22.853 --> 00:06:31.599
And so one of the big things I've seen is with trying to teach people how to apply maximal intent without allowing their technique to fall apart.
77
00:06:32.259 --> 00:06:33.380
You got any advice on that?
78
00:06:33.933 --> 00:06:43.135
Yeah, again, it just goes back to pacing the movement speed, the movement velocity at a pace that the athlete can tolerate without egregious technique breakdowns.
79
00:06:43.935 --> 00:06:50.456
It should be noted that when we execute dynamic effort training, we're looking for each rep to have the highest level of technical proficiency that we possibly can.
80
00:06:50.516 --> 00:06:59.878
So if you're introducing the box squat to a new athlete, we want to make sure that they can properly execute the box squat in all aspects, both of the static and relaxed phases.
81
00:07:00.558 --> 00:07:01.919
before we start to move faster.
82
00:07:01.959 --> 00:07:14.384
So I think the biggest thing, I think one of the greatest things you can do is just to start implementing the box squat as a maximum effort exercise, because obviously the intensity there will force, essentially force the athlete to exert proper technique.
83
00:07:14.644 --> 00:07:21.127
And then once they master the box squat and the max effort setting, it's much easier to transition to the box squat and the dynamic effort setting.
84
00:07:21.947 --> 00:07:22.267
Okay.
85
00:07:23.128 --> 00:07:30.211
So what are some things that a coach should look for on the first set to know if he selected the correct weight for that athlete?
86
00:07:31.069 --> 00:07:33.531
Well, the biggest things would be the velocity, of course.
87
00:07:34.211 --> 00:07:38.334
But outside of velocity, even if the athlete's moving fast enough, we also have to look at the quality of the movement.
88
00:07:38.354 --> 00:07:50.062
If we have the athlete that's crashing into the box, if we have an egregious amount of torso flexion, spinal flexion on the way up, and if the athlete, and we also have to look at the set by set.
89
00:07:50.542 --> 00:07:51.643
If we have a 12 set first week,
90
00:07:53.084 --> 00:08:00.471
If the athletes have an egregious breakdowns in technique by set six, you know, it's of course, we can't reasonably expect them to complete the 12 sets properly.
91
00:08:00.511 --> 00:08:04.115
So those would be immediate indicators that we're probably going to lower the training percentages.
92
00:08:04.515 --> 00:08:10.221
And when we do that, we generally start with 5% reductions, but it can be all the way up to 15% if necessary.
93
00:08:12.022 --> 00:08:15.045
just to ensure, like I said, the biggest thing is, is the movement quality and the velocity.
94
00:08:15.745 --> 00:08:21.489
If we're not training that proper velocity, we're not going to achieve those improvements in rate of force development that we're seeking.
95
00:08:21.869 --> 00:08:30.135
And then, of course, if the athlete's executing improperly with any of the movements, box squats, bench presses, or deadlifts, you know, we're obviously placing the athlete at a risk for injury.
96
00:08:30.956 --> 00:08:31.236
Okay.
97
00:08:31.977 --> 00:08:33.097
And now with a lot of them in
98
00:08:34.110 --> 00:08:45.879
I won't say a lot of them, but with some of the videos we've seen where athletes are performing the movement, either essentially crashing into the box or no control, or when they're coming up off that box, there's errors there.
99
00:08:46.839 --> 00:08:58.208
What do you think is the better of the two scenarios, whether slowing it down and getting technique down or moving it faster, but seeing a little shift in that technique?
100
00:08:59.242 --> 00:09:03.625
I guess, well, if you deal with a pure beginner, the biggest thing is proper execution.
101
00:09:03.645 --> 00:09:04.605
So we would want to slow it down.
102
00:09:05.026 --> 00:09:08.108
Now, if we're dealing with an intermediate or advanced lift and there's slight breakdowns in technique,
103
00:09:08.917 --> 00:09:13.258
As long as the technique breakdowns aren't egregious and the movement velocity is on point, we can continue on with the exercise.
104
00:09:13.759 --> 00:09:17.560
But with beginners, we can't really tolerate egregious breakdowns or even really any breakdown in technique.
105
00:09:18.200 --> 00:09:20.981
The beginners should be exhibiting proper technique to the highest degree.
106
00:09:21.701 --> 00:09:29.204
If they're not, we're going to, especially if we're having a common resistance involved and they're not able to handle that and that's causing egregious breakdowns of technique.
107
00:09:29.604 --> 00:09:42.253
we would then revert back to the barbell weight only compensatory acceleration training aspect until the athlete essentially passes that phase and is able to consistently exert proper technique.
108
00:09:42.273 --> 00:09:45.335
And then we would again advance them to the walk in the run phase.
109
00:09:46.176 --> 00:09:46.476
Okay.
110
00:09:47.517 --> 00:09:52.400
And then going with the combinating resistance on the dynamic effort.
111
00:09:53.781 --> 00:09:55.623
In the article, it talks about using chains first.
112
00:09:56.690 --> 00:09:58.832
Is there any way around that?
113
00:09:59.013 --> 00:10:11.186
If there's an athlete that's, let's say he's technically more developed, but he's got a low skill age in his sport maybe, is there anyone that you would surpass going chains and just jump straight to bands with?
114
00:10:12.057 --> 00:10:13.459
Well, I mean, it just depends.
115
00:10:13.779 --> 00:10:19.305
At least for the first wave, I would go with chains just so the athlete gets to experience and understand what accommodating resistance means.
116
00:10:19.325 --> 00:10:27.234
You know, the unloading, the loading aspect of them, the demand for a more consistent and more, I should say, persistent acceleration throughout the movement.
117
00:10:27.274 --> 00:10:27.434
Right.
118
00:10:28.435 --> 00:10:31.899
But yeah, I mean, if after the first wave, if the athlete's moving just fine with the chains.
119
00:10:32.579 --> 00:10:42.302
And we've deemed that the movement quality is there, the technical proficiency is there, the kinesthetic awareness is there, the box squats are executed properly, the bench press, the deadlifts, everything's executed properly.
120
00:10:42.702 --> 00:10:46.883
We could reasonably go on to the next wave and add band in if we deem that necessary.
121
00:10:47.323 --> 00:10:50.324
In my opinion, it's usually good to get two to three waves that chain in.
122
00:10:51.124 --> 00:10:54.745
just to make sure that we have enough feedback and data to confirm that the athlete is competent.
123
00:10:55.485 --> 00:11:02.567
But yeah, in my opinion, the quicker you can get the athlete to the bands, the better, because the bands offer accommodating resistance and overspeed eccentrics.
124
00:11:02.627 --> 00:11:04.307
Of course, the chains only accommodate resistance.
125
00:11:04.327 --> 00:11:10.089
The overspeed eccentric aspect of bands is incredibly beneficial, particularly when we're talking about the improvement of rate of force development.
126
00:11:11.469 --> 00:11:13.270
But yeah, it just depends on the athletes you're working with.
127
00:11:13.290 --> 00:11:22.734
Of course, if you're dealing with high level athletes that are just they take on they take to lifting rather quickly, then we can't advance them through these phases faster than the average athlete.
128
00:11:23.815 --> 00:11:25.896
Again, though, we really want to set the athlete up for success.
129
00:11:25.916 --> 00:11:30.038
So I'd say at least at least bare minimum two waves of chain before you move on to bands.
130
00:11:30.898 --> 00:11:31.278
Got it.
131
00:11:32.039 --> 00:11:36.681
And I like how you talked about the over speed centric part with that.
132
00:11:38.125 --> 00:11:42.826
Is there a way to explain that to a coach who might not fully understand that or might be the first time hearing that?
133
00:11:43.547 --> 00:11:43.767
Yes.
134
00:11:44.007 --> 00:11:47.128
So overspeed eccentrics, we're talking about the resistance band.
135
00:11:47.168 --> 00:11:49.308
We consider chain weight as dead weight, right?
136
00:11:49.829 --> 00:11:51.689
And band weight is more of like a live tension.
137
00:11:51.709 --> 00:11:59.511
So as soon as you unrack the – if you unrack chain weight and you have – your joints are locked, you're not – that chain is not going to want to break the joint lock, right?
138
00:11:59.972 --> 00:12:00.892
If you unload bands –
139
00:12:01.652 --> 00:12:06.475
because it's a live tension, you're immediately, your, your body has to produce force to resist the force that the bands are applying.
140
00:12:07.156 --> 00:12:16.001
As you break, when you, when you break the joints, as I mean, you know, break at the knees, break at the hips, immediately the eccentric force output demand is higher.
141
00:12:16.461 --> 00:12:22.745
And that's because of the increased kinetic energy as the athlete lowers the bar, whether that's to a box, to the chest.
142
00:12:23.086 --> 00:12:25.447
The only time that that doesn't play in is of course bands.
143
00:12:25.827 --> 00:12:27.228
I mean, of course a deadlift with bands.
144
00:12:27.849 --> 00:12:28.149
Um, yeah,
145
00:12:28.689 --> 00:12:34.812
But yeah, the big thing is, is it's going to it's going to increase the eccentric output, the eccentric force output demand on the athlete.
146
00:12:34.832 --> 00:12:44.657
So if we're dealing with lesser experienced athletes and you have a higher degree of eccentric force output demand, there's a good chance that they might not be strong enough to tolerate that, particularly if they are training at the.
147
00:12:46.078 --> 00:12:47.219
the standard percentages, right?
148
00:12:48.040 --> 00:12:57.426
That's when we wanna obviously, if we're using bands, we have to then start to lower the bar weight to ensure that they have the ability to tolerate that increased kinetic energy and the increased demand in the centric force output.
149
00:12:57.446 --> 00:13:04.171
So basically, the common resistance is just going to add or take away the resistance
150
00:13:04.791 --> 00:13:20.166
the force that I should say the weight applied to the barbell based on the joint angle to where the overspeed eccentric aspect is going to place a specific emphasis on the eccentric phase and it's going to also place a specific emphasis on deceleration and acceleration to a greater degree than what chains can.
151
00:13:21.167 --> 00:13:21.507
Okay.
152
00:13:21.868 --> 00:13:27.994
So with that, would bands add more fatigue to the athlete if they're not used to it?
153
00:13:28.054 --> 00:13:29.095
It's their first time using it?
154
00:13:29.818 --> 00:13:30.338
Yeah, certainly.
155
00:13:30.378 --> 00:13:46.862
So because of the live tension and the demands of the eccentric force output, the deceleration, acceleration demands that bands have, it is reasonable to assume that if you deal with an athlete that's unfamiliar with that stimulus, that it could incur a greater degree of fatigue, both set to set and workout to workout.
156
00:13:46.882 --> 00:13:50.703
So depending on that, and that's going to depend on the fitness and the preparedness of the athlete.
157
00:13:50.723 --> 00:13:52.803
Some athletes will tolerate it no problem.
158
00:13:52.883 --> 00:13:54.344
And then obviously some athletes might
159
00:13:55.744 --> 00:14:03.129
noticeably start to slow down, particularly in the third week when using the bands because the fatigue due to the use of bands starts to become more apparent.
160
00:14:03.389 --> 00:14:11.915
If you're serious about getting stronger and want to learn the conjugate method directly from Westside Barbell, the Westside Barbell Conjuct Club has just received a major update.
161
00:14:12.675 --> 00:14:23.062
Members get instant access to new programming for powerlifting, strongman, and Olympic weightlifting, along with the entire Westside Barbell written and digital content library.
162
00:14:24.530 --> 00:14:32.037
As a Conjugate Club member, you can schedule a free call with Burley anytime to discuss conjugate training, exercise programming, or technique.
163
00:14:33.338 --> 00:14:41.365
You'll also have access to the Conjugate Club community where you can ask questions, get technique evaluations, and receive the support you need to keep progressing.
164
00:14:42.546 --> 00:14:56.258
Whether you're trying to improve your own training, become a better coach, or simply gain a deeper understanding of the system that made Westside Barbell legendary, the Conjure Club gives you the programming, education, history, and support in one place.
165
00:14:57.158 --> 00:14:58.359
Click the link in the description.
166
00:14:59.282 --> 00:15:00.443
Okay.
167
00:15:00.703 --> 00:15:14.252
Now for some coaches that are, you know, using the bands with newer athletes, is there any advice you got for them as far as determining whether the fatigue is coming from band work or mismanaged volume?
168
00:15:15.320 --> 00:15:29.686
Yeah, so I guess in Westside System, one of the biggest things we use dynamic effort outside of obviously all the benefits we just discussed is it's an indicator of where the training's at as far as whether the max effort, the accessory volume is dialed in correctly.
169
00:15:29.706 --> 00:15:37.509
Because if an athlete becomes excessively fatigued, one of the first things that we're going to realize is that they're not able to maintain the velocity parameter on their dynamic effort days.
170
00:15:38.589 --> 00:15:41.030
So something to look out for, obviously, is just the velocity.
171
00:15:41.310 --> 00:15:45.611
Another thing to look out for is then the follow-up Monday, which is max effort lower.
172
00:15:46.951 --> 00:15:55.093
If I've got an athlete that I'm trying to see how they're tolerating the bands and the dynamic effort work on Friday, I want to see how they're recovering for that Monday max effort workout.
173
00:15:55.813 --> 00:15:57.513
And then obviously we're going to look week to week.
174
00:15:58.513 --> 00:16:06.795
If they're getting slower week to week, that could be an indicator that we need to change up the type of accounting resistance we're using, or we're going to need to lower that training percentage just a bit.
175
00:16:07.895 --> 00:16:08.195
Okay.
176
00:16:08.836 --> 00:16:19.488
Are there any particular athletes that you would say might need to stay in one phase longer, like maybe in the crawl phase, or maybe stay using chains versus bends?
177
00:16:20.795 --> 00:16:23.436
Yeah, it just really depends on the athlete and their experience level.
178
00:16:23.456 --> 00:16:32.640
Like I said, some athletes that might be complete beginners have just, you know, worked through some basic barbell work and are now moving on to dynamic effort work that take right off and they have no problem with the chains.
179
00:16:32.660 --> 00:16:33.560
They move on to the bands.
180
00:16:33.580 --> 00:16:34.581
They have no problems with the bands.
181
00:16:35.521 --> 00:16:37.282
You might have some athletes that have no problem with chains.
182
00:16:37.302 --> 00:16:39.643
They get under the band weight and the bands start to break down their technique.
183
00:16:40.063 --> 00:16:41.323
You know, they start to crash into the box.
184
00:16:41.343 --> 00:16:42.424
They start to crash their chest.
185
00:16:42.444 --> 00:16:44.104
You start to see egregious breakdowns of technique.
186
00:16:44.124 --> 00:16:44.865
Yeah.
187
00:16:45.685 --> 00:16:51.748
It's really I guess this puts a lot on the coach, but it's up to the coach's ability to have the eye to evaluate.
188
00:16:51.788 --> 00:17:01.934
Even if you're working with a group, you might have certain athletes that accelerate and work through the the the escalation of the common resistance and dynamic effort training demands much quicker than others.
189
00:17:02.314 --> 00:17:06.657
And I think that's important to note that, you know, when you're dealing with groups in the sports setting.
190
00:17:07.417 --> 00:17:09.518
Even in the profiting setting, you have to classify athletes.
191
00:17:09.858 --> 00:17:11.399
And in the gym, you know, Lou always did that.
192
00:17:11.419 --> 00:17:13.899
We had certain groups based on strength and ability level.
193
00:17:14.820 --> 00:17:17.861
You don't want to hold certain athletes back because if they're taken to it, no problem.
194
00:17:17.881 --> 00:17:22.583
You want to accelerate them through the phases as quickly as possible to get them to true max, I mean, true dynamic effort training.
195
00:17:23.283 --> 00:17:33.327
And then obviously, if you have athletes that are struggling to keep up with the group or are not obviously improving at the same rate as others, you don't want to accelerate them just based on the...
196
00:17:34.147 --> 00:17:39.631
The reasoning that the rest of the group is moving forward because you set them up for failure, set them potentially up for injury.
197
00:17:40.292 --> 00:17:48.297
So like I said, the big thing is just having a classification system, not to offend the athletes, but the athletes need to know where they're at, where they stand, and what they have to work on to improve.
198
00:17:48.658 --> 00:17:50.119
And then it also gives them goals, right?
199
00:17:50.139 --> 00:17:54.182
So if you have athletes that are classified at a lower classification, they know what they have to work on.
200
00:17:54.202 --> 00:17:55.463
They can strive to work on those things.
201
00:17:55.823 --> 00:18:03.489
If you have athletes that are working with a higher classification, then they can start to focus on specific goals outside of just basic movement technique and competency.
202
00:18:04.259 --> 00:18:04.599
Nice.
203
00:18:05.560 --> 00:18:08.062
I like how you brought all that in, especially with the group training.
204
00:18:08.683 --> 00:18:15.188
So if we got a group of athletes, and let's say group A, those athletes are excelling very well with the bands.
205
00:18:16.029 --> 00:18:22.875
Group B, what is it that the coach needs to see that he's progressing the athlete too fast to try to keep them up with A?
206
00:18:24.325 --> 00:18:26.386
It really just all depends on technique.
207
00:18:26.506 --> 00:18:35.889
Like Louie used to say, when we're using dynamic effort training, the biggest focus outside of improving the rated force development is developing strict motor patterns.
208
00:18:35.929 --> 00:18:38.810
If you're dealing, say, the week one on the squat, you get 12 sets of two.
209
00:18:39.190 --> 00:18:42.291
Well, essentially, that's 12 singles, 12 first rep opportunities.
210
00:18:42.331 --> 00:18:45.212
And if we're talking in a profiting sense, you only get one rep on the platform.
211
00:18:45.892 --> 00:18:56.479
We use those dynamic effort reps as a means of testing an athlete's ability to display proper technique consistently over time because obviously as the sets progress, fatigue sets in.
212
00:18:56.939 --> 00:19:01.802
So it really shows how dialed in an athlete's technical proficiency is and how focused they're able to remain.
213
00:19:01.842 --> 00:19:02.683
So, yeah.
214
00:19:03.503 --> 00:19:15.897
As far as evaluating groups and figuring out which group should move up and which group should stay where they're at, maybe certain athletes might have to regress to the crawl phase because they're not able to – we moved them up a phase, but then they've proved that they're not able to keep up with that phase.
215
00:19:15.917 --> 00:19:17.079
We have to bump them back down.
216
00:19:17.579 --> 00:19:19.241
It really all comes down to technical proficiency.
217
00:19:20.182 --> 00:19:22.124
Then another thing, too, is their tolerance for training density.
218
00:19:22.823 --> 00:19:23.904
You know, we're training dynamic effort.
219
00:19:24.064 --> 00:19:29.988
We obviously want to maintain a high level of training density, meaning that we're keeping 45 seconds to a minute between sets.
220
00:19:30.789 --> 00:19:38.795
Of course, when we're dealing with beginners, we're going to probably stretch it out to sometimes even a minute 30, just allow them the chance to, you know, get their bearings and get their wind back under before we put them back under the barbell.
221
00:19:39.235 --> 00:19:45.057
But if we're advancing them to the next phase, they should be able to adhere to the training density parameters each phase.
222
00:19:45.077 --> 00:19:52.979
So if I'm moving an athlete from the crawl to the walk phase, during the crawl phase, they should be there at 45 seconds to a minute between the sets.
223
00:19:53.419 --> 00:19:59.200
When they're at the walk phase, if we're going to move to the run phase, they need to display that 45 seconds to a minute between sets in the walk phase before you move to the run phase.
224
00:19:59.240 --> 00:20:05.582
So outside of I think the two biggest things I'm going to look for is technical efficiency and then their tolerance for the training density.
225
00:20:06.667 --> 00:20:06.968
Nice.
226
00:20:07.309 --> 00:20:14.710
And is that the same for lifters and let's say like maybe weight class sport athletes or field base athletes?
227
00:20:15.520 --> 00:20:21.525
Yeah, I mean, it's all the same because it's regulated by percentages and it's going to be relevant to that athlete's absolute strength.
228
00:20:21.945 --> 00:20:32.073
So as long as we have current maximal effort numbers on there and we know that the dynamic of our training weights are according to their current level of absolute strength, it's all scaled to the athlete.
229
00:20:32.093 --> 00:20:37.757
There's really no concern about as far as the bar weight or anything like that.
230
00:20:38.722 --> 00:20:39.942
Okay.
231
00:20:40.382 --> 00:20:50.605
Now with athletes, sometimes, you know, let's say they go out to a, they're out on the field, coach gets a little upset, they might do a little extra running.
232
00:20:51.105 --> 00:20:53.505
And so that recovery might take a hit for the next day.
233
00:20:54.045 --> 00:21:01.967
If that next day is dynamic effort, how would you auto regulate those percentages for that athlete if he's in a large training group?
234
00:21:02.588 --> 00:21:11.595
Yeah, I think one of the first things I want to say is I think that coaches are foolish if they use exercise as punishment, particularly if we have a scheduled training day.
235
00:21:11.615 --> 00:21:17.700
The coach needs to be aware of that scheduled training day and try to avoid using exercise as punishment, obviously because it's going to interrupt that next training day.
236
00:21:18.281 --> 00:21:28.409
Aside from that, say it was a hard practice, right, or the athletes had a tough game and they got, they might have had a game on Friday and they're going to hit dynamic effort on Tuesday and some guys are still beat up.
237
00:21:28.849 --> 00:21:32.813
You know, we just scaled down, like I said, five to 10 percent, up to 15 percent if necessary.
238
00:21:33.273 --> 00:21:35.335
And we're going to scale down based on the velocity.
239
00:21:35.355 --> 00:21:40.039
So if you have a velocity tracker, that's great or measurement device, I should say, or, you know, eyeballing it.
240
00:21:40.739 --> 00:21:45.644
We just want to make sure that the athletes are moving at a velocity that adheres to the current week.
241
00:21:45.704 --> 00:21:45.884
Right.
242
00:21:45.924 --> 00:21:47.685
So, you know, week one should be moving well.
243
00:21:47.725 --> 00:21:48.967
Week two should be pretty damn good.
244
00:21:48.987 --> 00:21:51.609
And, you know, week three, you might see a little bit of a slowdown, but it shouldn't be much.
245
00:21:52.129 --> 00:21:57.454
If we see a tremendous amount of tremendous reduction in velocity, of course, we're going to lower the training percentages immediately.
246
00:21:58.215 --> 00:22:01.738
If we see a slight reduction in velocity and we have a reasoning for it, we can tolerate it.
247
00:22:02.579 --> 00:22:07.023
We just want to make sure that it doesn't become consistent over the course of the wave.
248
00:22:07.043 --> 00:22:11.627
And then, of course, if it's carrying over into the next wave, that's a clear indicator that we've got to dial those training weights back.
249
00:22:12.347 --> 00:22:14.968
Again, because we don't want this to turn into heavy effort training.
250
00:22:14.988 --> 00:22:16.448
We're trying to avoid repeated effort training.
251
00:22:17.069 --> 00:22:27.272
We want to keep the velocity dialed in to the point that the dynamic effort method parameters are being met and that the rate of force development is being improved at the most optimal rate possible.
252
00:22:28.106 --> 00:22:28.386
Okay.
253
00:22:28.787 --> 00:22:32.289
And when you say reducing it by 5% to 10%, you're talking about barbell weight, right?
254
00:22:32.369 --> 00:22:33.210
Not band tension?
255
00:22:33.650 --> 00:22:33.831
Yeah.
256
00:22:33.911 --> 00:22:35.592
Well, barbell weight would be the first.
257
00:22:35.612 --> 00:22:35.832
Yeah.
258
00:22:35.872 --> 00:22:38.094
We would take 5% to 10% off the bar.
259
00:22:38.834 --> 00:22:45.800
However, say if we're working with bands and we realize that typically our standard is 25% accommodate resistance.
260
00:22:45.820 --> 00:22:48.162
So with the bands, that'd be 25% in band tension.
261
00:22:48.662 --> 00:22:53.626
If we are dealing with athletes, especially newer athletes, we can reduce that accommodate resistance percentage all the way down to 15%.
262
00:22:54.907 --> 00:22:56.028
and put a little bit more weight on the bar.
263
00:22:56.509 --> 00:22:58.670
It all depends on their tolerance for the overspeed eccentric effect.
264
00:22:58.971 --> 00:23:01.113
With chain, I would always stay at 20 to 25%.
265
00:23:01.873 --> 00:23:08.119
With bands, you can lower as low as 15% if necessary to control the overspeed eccentric aspect.
266
00:23:08.139 --> 00:23:08.759
Another thing I'll add...
267
00:23:09.535 --> 00:23:14.239
This gets a little bit more into the weeds with it, but you can use combination of resistance with chain and band.
268
00:23:14.660 --> 00:23:25.830
So we can use, say, 10% band and 15% chain to reach that 25% because the chain offsets the overspeed eccentric aspect of the band.
269
00:23:25.850 --> 00:23:35.459
So if we have 10% band, 50% chain, that's going to lessen the overspeed eccentric aspect of the bands while still including it to some degree.
270
00:23:36.288 --> 00:23:36.668
Nice.
271
00:23:37.149 --> 00:23:37.469
Okay.
272
00:23:37.849 --> 00:23:42.293
So for like, let's say like some of the private gyms out there, right?
273
00:23:42.653 --> 00:23:54.863
If they don't have enough chains for all the groups, but they got bands, would you recommend them combining them and going like, hey, you go with a mini band or monster mini and then one chain and you guys go just one chain and a mini?
274
00:23:55.383 --> 00:23:56.043
Yeah, yeah, certainly.
275
00:23:56.104 --> 00:23:57.004
Yeah, yeah.
276
00:23:57.084 --> 00:24:06.550
It's a good way to expose the athlete to the overspeed eccentric aspect of bands without having a full 25% band tension on where the overspeed eccentric aspect is going to be rather high.
277
00:24:07.230 --> 00:24:15.055
If we are combining bands and chains, we're going to have the right amount of accommodating resistance, but we're going to regulate the amount of overspeed eccentric that the athlete will experience.
278
00:24:16.076 --> 00:24:16.376
Okay.
279
00:24:16.756 --> 00:24:22.620
And are they measuring that at the top with the scale or is it just measuring the band tension and then adding the chain weight?
280
00:24:22.640 --> 00:24:22.840
Yeah.
281
00:24:23.506 --> 00:24:34.254
Well, you would want to measure both at lockout because you want to make sure you have enough chain off the ground to know how much chain is being loaded to the barbell.
282
00:24:34.474 --> 00:24:39.378
But obviously, as long as we know there's two to three links on the floor, we can weigh a chain on a scale and know what a chain weighs.
283
00:24:40.058 --> 00:24:42.280
With the band tension, bands have wear and tear on them.
284
00:24:42.420 --> 00:24:43.941
We typically want to get a luggage scale.
285
00:24:44.061 --> 00:24:52.387
We want to raise that luggage scale to the point where the athlete would be near lockout or at lockout to really have an idea of exactly how much band tension is being applied at lockout.
286
00:24:53.163 --> 00:24:54.144
Okay, perfect.
287
00:24:55.244 --> 00:24:55.885
All right, Burley.
288
00:24:56.625 --> 00:24:58.506
One of the last questions I got.
289
00:24:59.447 --> 00:25:08.372
So with you writing the blog, what do you want listeners and readers to get from the blog articles that you're putting out?
290
00:25:09.722 --> 00:25:17.505
Well, as far as the dynamic effort method blog I just wrote goes, I want people to understand that the dynamic effort method does work.
291
00:25:17.545 --> 00:25:27.969
I think in the raw profiting space, you have a lot of folks that deny its efficacy, but oftentimes those folks either don't understand the intent of the dynamic effort method or they don't understand how to properly execute it.
292
00:25:28.489 --> 00:25:38.106
If you understand the intent, you understand the execution, you know how to properly execute the movements, and you know how to properly attach bands and chains to the barbell, your rate of force development will be improved by using this method.
293
00:25:38.607 --> 00:25:41.392
Another thing, too, I will say about dynamic effort training is even if you mess it up,
294
00:25:42.193 --> 00:25:51.541
and you don't adhere to the velocity parameter, as long as you keep your recovery in check and you're able to recover from that training, it essentially just turns into beneficial repeated effort training.
295
00:25:51.561 --> 00:25:59.527
So if you can do it perfect and hit the dynamic effort method parameters to the T, you're gonna get great improvements in rate of force development.
296
00:25:59.867 --> 00:26:02.309
But even if you mess it up, you're still gonna get repeated effort training in.
297
00:26:02.930 --> 00:26:07.013
There'll still be some benefit to both rate of force development and absolute strength.
298
00:26:07.033 --> 00:26:10.276
So I just want people to know that dynamic effort training does work.
299
00:26:10.316 --> 00:26:11.057
It's very effective.
300
00:26:11.872 --> 00:26:22.558
And it doesn't really require you to be at a particular level to execute it outside of, you know, as long as you got three to six months of training under your belt, you can start to on-ramp into proper Westside style dynamic effort training.
301
00:26:22.579 --> 00:26:33.205
And that's what this article intends to do is give people a roadmap of how to on-ramp to and work towards following the standard, you know, the basic template examples of dynamic effort training.
302
00:26:34.070 --> 00:26:34.371
Okay.
303
00:26:34.832 --> 00:26:42.969
And then for those that are listening that are going to be starting to implement the dynamic effort method, do you have any advice for getting the intent to match the execution?
304
00:26:45.002 --> 00:26:51.147
Yeah, well, obviously take your training seriously, be engaged with it, and make sure you're in shape.
305
00:26:51.327 --> 00:26:58.173
I think a lot of times when guys fall off and are unable to meet the parameters of dynamic effort, it's not always so much a lack of effort, it's a lack of being in shape.
306
00:26:58.213 --> 00:27:05.739
So that goes into general physical preparedness and making sure that you're obviously working some aspect of conditioning into your training.
307
00:27:06.259 --> 00:27:09.142
Like I said, we're not going to immediately start a beginner off with dynamic effort training.
308
00:27:09.162 --> 00:27:11.644
We're going to at least have them probably three months at least of training in.
309
00:27:12.444 --> 00:27:14.065
before the on-ramp.
310
00:27:14.185 --> 00:27:18.307
So in that time, just make sure that during your accessory work, you're keeping the density dense.
311
00:27:19.047 --> 00:27:20.448
Make sure you're getting your sled pulls in.
312
00:27:21.228 --> 00:27:26.291
And then if you're a conventional sports athlete, obviously your practice and your off-season training should keep you in shape.
313
00:27:26.311 --> 00:27:39.797
But the biggest thing is as long as you have some barbell training under your belt, you have movement competency with the basic three lifts, the squat bench and deadlift, and you're in proper shape, you really should have no issue working through the on-ramp of the dynamic effort training method.
314
00:27:41.076 --> 00:27:41.416
Awesome.
315
00:27:41.956 --> 00:27:42.416
All righty.
316
00:27:44.437 --> 00:27:46.138
That was all the questions I have for you, Burley.
317
00:27:46.318 --> 00:27:47.578
Do you have anything else you want to add?
318
00:27:49.279 --> 00:27:49.599
Awesome.
319
00:27:50.279 --> 00:27:50.599
All righty.
320
00:27:50.639 --> 00:27:51.999
Well, thank you guys for listening.
321
00:27:52.200 --> 00:27:53.800
Stay tuned for more podcasts.
322
00:27:54.640 --> 00:27:55.421
And that is it.
323
00:27:55.841 --> 00:27:56.221
Thank you.
324
00:27:56.701 --> 00:27:56.941
Thank you.
