Why dynamic effort training?
At Matheny Muscle House we believe the movements we perform inside the gym should help us outside the gym. We don't expect you to be an athlete, but your body needs to be trained for any variable it may face in the world. Learning to jump, throw and other forms of dynamic effort training will help you become the strongest version of yourself!
Dynamic effort explained
Dynamic effort can be described as performing movements under minimal load (less weight) at high output (fast > slow) for short duration (limited reps and rest).
At Matheny Muscle House we ask all our clients to be fast, efficient and technical.
One of our favorite dynamic effort lower body workouts is listed below:
WARMUP
a. Banded Side Walks 2 sets x 30 sec
b. Eccentric Hammy Sliders 2 sets x 5 reps
c. Bodyweight Spanish Squats 2 sets x 20 reps
MAIN MOVEMENTS
**Please superset #1 and #2
1. Banded Deadlifts @ 40% of your 1 rep max for 5 sets x 5 reps (~100lbs band tension, 60% of your 1 rep max if you do not have bands
2. Medicine Ball Slams 5 sets x 3 reps (throw hard!)
~rest 45 seconds - 1min
