Dynamic Back Squat

Strength Workout (SWOD) 6 x 3 Back Squats at 70% 1RM Dynamic effort (DE) in my context means nothing more than SPEED. According to Dave Tate, “Dynamic effort is defined as lifting a non-maximal load with the greatest speed possible.” If you want to move big weights you must be fast. We use the DE day to teach the nervous system to fire quickly. Think of a lift you have missed. Generally the bar just slows down and the weight stops moving and you miss the lift The total training volume is not that high. It is about what you get out of the gym, not what you put yourself through. Save endurance contests for ultra-runners. If you leave the gym feeling like you did not do enough, this is probably the case and you should train harder next time. Intensity, not volume is what determines your progress as a strength athlete. Workout of the Day (WOD) 4min AMRAP 10 BW Deadlifts 14 Deck Squats 1min Rest 3 Rounds  ]]>