Speed is the goal 🏃♂️
When you're beginning a dynamic effort workout, speed is the goal. Not necessarily completing the workout faster, but an emphasis on bar or dumbbell speed.
At Matheny Muscle House, we coach our clients on Newton's second law: Force = Mass x Acceleration.
We focus more on acceleration during a dynamic workout than on mass. The Speed Strength curve can be trained better with the application of bands and chains. This is called accommodating resistance (more weight is added as you work through the range of motion).
Why Add a Dynamic Day?
Incorporating a dynamic day into your routine helps improve speed and power, making you stronger and more explosive in your lifts.
Below is an example of one of our Dynamic Upper Body Workouts at Matheny Muscle House.
Main Movement: Barbell Speed Bench Press + Red Mini Bands (doubled up)
- 9 sets x 3 reps @ 50% of your 1 rep max
Assistance Movements: Dumbbell Rollbacks & Dumbbell Seal Rows
- 4 sets x 8 reps each movement, adding weight each set if possible
Accessory Movements:
- Dumbbell Chest Flys: 4 sets x 20 reps
- Single Arm Lat Pulldowns: 4 sets x 12 reps each
- Reverse Dumbbell Curls: 4 sets x 15 reps
- Banded Tricep Pushdowns: 300 reps
