These days it seems a lot of people in the strength training world are most interested in lifting heavy. I get it, lifting heavy is cool and very rewarding. I also believe that too much of anything is a bad thing.

Unbeknownst to most, lifting heavy is simply one method we have available to us does not lend it itself to developing rate of force production; which must be improved in order to become more explosive with Olympic lifts.

Also, lifting for speed is a much higher volume than that our max effort work, so utilizing both methods of training as opposed to just one we’ll allow for more symmetrical gains.

You probably know someone that’s done a strength cycle or maybe you’ve done one yourself.  Linear periodized cycles are quite common and progress typically in terms of loading, intensity and/or volume.

Consequently, when you increase your loading bar speed invariably decreases (think about grinding out slow reps) and if you only lift slow, improving explosiveness is difficult.

Moving slow on a continuous basis neglects one piece of the puzzle: development of higher-threshold motor units that are responsible for force production and rate of coding of Type 2x fast-twice muscle fibers.

First – let’s examine the differences between the Max Effort Method & Dynamic Effort Method.