| The Conjugate and Westside Barbell training systems | | | | including basketball-style chest passes, soccer-style |
| are becoming popular in the United States as methods | | | | overhead throws, backward throws, and shot putting. |
| for the training athletes. This is not without good | | | | Using a variety of weights you can really change the |
| reason as they're very effective systems and can | | | | velocity around. The medicine ball is also great since |
| promote improvement greater than some of the basic | | | | the athlete doesn't have to worry about decelerating |
| progressive overload or linear periodization models out | | | | the implement at all like they would with a bench press. |
| there. These systems allow continuous improvement | | | | They just throw it! |
| throughout the year and allow desired qualities to be | | | | Split Jerks: There's some hip and lower body power in |
| worked on without much drop-off of other qualities. | | | | this one so it's not a really strict upper body |
| The old linear periodization system is notorious for | | | | movement. However, rarely in athletics is anything |
| building a quality and then letting it go to work on | | | | purely upper or lower body, so I think this is a valuable |
| another one. | | | | DE exercise. It teaches powerful transfer of power |
| One of the basic components of these systems is | | | | from the lower body through the upper as well as |
| Dynamic Effort lifting, both for the upper and lower | | | | providing stabilization work. Chains or bands can be |
| body. Dynamic Effort (DE) training involves using a | | | | added to the bar for advanced athletes. |
| relatively light weight but training to accelerate it at | | | | Plyo or Depth Push-ups: This is closer to a bench |
| maximal speed. This training is done for low reps per | | | | press in that it's a horizontal push, but it allows for more |
| set so as to promote the most explosive power | | | | explosion like the medicine ball throws. There's also a |
| possible. One of the other great benefits of DE work | | | | strong deceleration and stabilization component. Most |
| is that it allows for form practice. As the weight is | | | | athletes would be better served doing more loaded |
| drastically reduced technique is easier to build and | | | | push-ups and less bench presses! A weighted vest |
| maintain. The goal is to move the weight as quickly as | | | | could be used for additional loading. |
| possible, but with perfect form. Fast and sloppy doesn't | | | | Lower Body: |
| do much good and is a big injury risk. | | | | Vertical Jumping: It doesn't get much more explosive |
| The powerlifters at Westside Barbell, led by Louie | | | | for the lower body than this. The athlete can put |
| Simmons, brought this to the front of the Western | | | | everything they've got into the movement as well as |
| training world. Since it's become so popular, I feel that a | | | | working on deceleration in the landing. Make sure |
| lot of coaches have kind of missed the boat a bit. The | | | | they're landing soft! A weighted vest or bands |
| Westside crew uses the bench press for upper body | | | | attached to a jump platform can be used to increase |
| DE work and the box squat for lower body DE work | | | | the load on advanced athletes. |
| in their classic programs. As a result most of the | | | | Box Jumping: I like box jumping for athletes since it |
| athletic coaches who have adopted this style of | | | | gives them a target. They need to jump up on to |
| training use the bench press and box squat with their | | | | something, rather than just jump up in the air. Either |
| clients. | | | | they make or they don't. Try to find plyo boxes for |
| While these are perfectly fine lifts, athletes can use a | | | | them to jump on with padded edges or invest in some |
| bit more variety in their movements. Powerlifters | | | | cheap soccer shin guards. A missed box jump can do |
| compete in the bench press and squat. For them using | | | | some damage to the shins. |
| these lifts allows them to practice the movements that | | | | Standing Broad Jumps: Vertical jumping is important for |
| they're going to compete in. Not only do they build the | | | | athletes, but so is moving in space. A standing broad |
| qualities they're looking for in DE work such as power | | | | jump allows athletes to move forward and works on |
| and explosive strength but they also get better at | | | | the mechanics of landing from a forward jump. To |
| bench pressing and squatting. | | | | really work on explosive power, the athlete should |
| Athletes, on the other hand, really should give a hill of | | | | reassume the starting position before beginning the |
| beans as to what their actual bench press and squat | | | | next jump. There's benefit to teaching the athlete to |
| numbers are. The question isn't if they squat more | | | | hop from jump to jump, but it's not what we're working |
| weight, with better form, or faster, it's whether they | | | | on here. |
| play their sport with more strength, precision, and | | | | As you can see there are plenty of variations that can |
| power. Some of the best DE I've done with athletes | | | | be done with athletes when it comes to dynamic |
| has been with some alternative exercises that play to | | | | effort movements. It doesn't have to be the same old |
| some more athletic qualities. Here are six that I've | | | | bench press and box squat. Feel free to work in some |
| found success with either my athletes or myself: | | | | cycles of these movements. Your athletes will |
| Upper Body: | | | | welcome the change and their athleticism will improve! |
| Medicine Ball Throws: I've used a variety of throws | | | | |
