Leg days should be divided into one ME day focused heavily on posterior chain strengthening for balance purposes (deadlifts, Romanian deadlifts, good mornings, and glute - ham raises), and
a dynamic effort day designed to improve explosive leg power, incorporating both plyometric movements (lunge hops, box jumps, jump squats) and more traditional speed / explosive movements (power cleans, speed squats, full cleans, split squats).
They do
a dynamic effort day on the bench where they use 8 × 3.
Three days after
my Dynamic Effort Day, I would focus on hitting anywhere from a 1 - 5 rep max on the SAME core lift I did three days prior (it's important to note that I'd rotate implements as well as the style of OH lift in order to continuously adapt to different stimuli).
The Westside Barbell has adopted that concept for
their dynamic effort days.
Not exact matches
After two weeks of interviews with St. Louis faith leaders and advocates, and several
days on the ground moving between mobilizing
efforts in Ferguson and dialogues with evangelical faith leaders, I see the same
dynamic at work here.
This squat
day is entirely built around the box squat, but it follows a high - volume plan with either 12 doubles or 5 sets of 5 reps.. On these
days, I follow a maxim of the late Fred «Dr. Squat» Hatfield, a world champion powerlifter: Stay within 80 percent for your working weight on
dynamic -
effort day.
These are maximum
effort (ME) work and
dynamic effort (DE) work, which primarily refers to the intensity and cadence of a specific lift or a given
day depending on how it is incorporated into the athlete's overall routine.