We have used a lot less Maximal Effort(ME) training in the last year(we haven’t gotten rid of it), and spent more time on Dynamic Effort training and the results have been much better

We will work into a heavy 1-3 rep range about every 3-4 weeks on a exercise based on athlete

And where they’re at training age and competitive season. This summer we used almost no ME due to the shut down and inactivity and used it as a chance to rebuild.

By the end of summer, many athletes hit PRs easily because of recovery of being able to move weight faster

When we let the load of the bar carry more meaning than the velocity of the bar movement, we weren’t happy with results and noticed we had created some poor movement patterns

Here is a simple way to monitor a 3 week Dynamic Effort wave with athletes (their % training will vary)

Week 1- Find weight that moves fast, but is heavy enough to challenge technique

Week 2- Add small amount- same bar speed.

Females lower exercise 10-15lbs
Upper-5-10lbs

Males lower exercise 20-30lbs
Upper-10-20

Week 3- Either keep bar weight same and increase volume and

Speed, or increase again for speed or work into higher bar weight towards strength speed(ME)

% training doesn’t mean a lot to most high school athletes because of their training age. Use your eyes and coach what you feel is speed