Dynamic Effort for Strongman Training

Many years ago while getting into the sport of powerlifting, I stumbled upon Louie Simmons and the Westside Method. Immediately intrigued! It seemed to solve many issues I was having at the time such as technique work, ability to strain under load, and increasing explosive power ALL at the same time. You see, traditionally, training has been looked at in blocks. Mini cycles if you will, of hypertrophy, recover, strength and power. 4 to 6 weeks devoted to each. In my heart this block style training was lacking something. I always felt like something was being neglected. Insert Conjugate.

From studying all the westside manuals and articles I began implementing the Max Effort Method, Repetition Effort Method and the Dynamic Effort Method. Here's is where I will take a turn and talk exclusively about the dynamic effort method for strongman purposes.

There are many different styles of DE work depending on who you talk to. 8x2, 8x3, 12x1, and even 5x5 style training. They all work, just pick one or even alternate between all of these!

The main reasons I like to use this method for strongman is for PRACTICE purposes! By doing a large number of sets, low reps and sub maximal weight (50-70% 1RM), you are getting a ton of practice in! Too often I see strongman competitors always using competition weights during training. When doing this, you might get 1, MAYBE 2 good sets in. Nothing wrong with this but do not undermine the importance of actually practicing the events! Think about football. They play one game a week while the rest of the week is spent practicing and breaking down individual responsibilities. AND intensity changes day to day! Every practice day is NOT an all out max effort! Some days are harder than others and there are even walk through days. ALL serve a purpose, such as the dynamic effort day! Here's a 4 week mini wave on how to incorporate the Dynamic Method into your training.

Senario - Max Axle in Competition:

Week 1

Press Day 1)

Axle Clean & Press 50% 1rm, 1 clean/3 push presses, 8 sets, EMOM

Shoulder/Tricep accessories to follow

Press Day 2)

Axle Push Press from rack if your clean is on point, 3x3 HEAVY!!!

Accessories as your program is designed

Week 2

Press Day 1)

Axle Clean & Press 60% 1rm, 1 clean/2 push press/1 jerk, 8 sets, EMOM

Accessories as your program is designed

Press Day 2)

Axle Push Press from rack, 3x2

Accessories as your program is designed

Week 3

Press Day 1)

Axle Clean & Press 70% 1rm, 1 clean/2 (whatever press technique you want to use in competition), 8 sets, EMOM

Accessories as your program is designed

Press Day 2)

Axle Clean & Press (comp style) 3x1, Near Max attempts

Accessories as your program is designed

Week 4

Press Day 1)

Axle Clean & Press 3 sets of 1 @ 60%, 3x1 @ 70%, 3x1 @80%

Accessories as your program is designed

Press Day 2)

Axle Clean & Press, Set New Max!

Accessories as your program is designed

The same style can be used in many other events as well! Log Press, Sandbag Throw, Sandbag to shoulder, Stones, Deadlifts, you can even do short runs of farmers, keg, hush, etc!

By using the EMOM style, every minute on the minute, you are also getting great conditioning out of this as well! Strongman is MUCH more than pure strength. You MUST be athletic.

For questions about the dynamic method, ask here!