Dynamic Force Weight Training methods and techniques may initially be “coloring too far outside the lines” for those who have approached weight training traditionally over a long period of time.
The three major influences on the methods and techniques has been SuperTraining, Mel Siff’s work of science for training first published in 1993 and last in 2003, and the referenced sciences in Patrick O’Shea’s Quantum Strength and Power Training, published in 1995. While not directly related to training athletes or preparing for competition, Richard Koch’s, The 80/20 Principle, first published in 1998, was an eye-opening experience for determining how to train!
Siff’s information is based largely on decades of research and training in the Soviet Union and Eastern European countries. His nearly 500 page “encyclopedia” will create brain damage for most trainers and coaches. O’Shea’s 250 page training manual is most useful if you are interested in the sport of Power Lifting or olympic type lifts. We are not, but his science is solid. The 80/20 Principle’s theory is 20% of what we do is essential, productive and responsible for creating the desired positive outcome. The remaining 80% is non-essential, irrelevant and counter productive, potentially destructive to creating our desired results.
The following are basic Dynamic Force Weight Training methods and techniques, influenced by but not exclusive to Siff’s, O’Shea’s or Koch’s work. We have been influenced by many and some we worked out ourselves.
Isometric contractions [short iso-holds/20-30 seconds] prior to dynamic lifting of the muscle group to be trained.
Count sets, not repetitions. Begin to recognize the P-T, [pain threshold] on a scale of 1-10, similar to physical or cardio-rehab. It accommodates all levels, beginners to advanced trainers. At the advance level, train to 9-10, ending with a iso-hold, normally 90 degrees at the lifting lever, until near failure or failure [summation to tetanus].
Our method puts the athlete in control of his or her increased development. The athletes are amazed how they can increase their ”pain threshold” and dramatically improve! Most importantly it empowers the athlete to become accountable and assume the responsibility for his or her training results!
Stretch the muscle group just trained immediately following the training set. Stretching following each dynamic weight training set has shown to increase strength by 20%. Importantly, it allows the athlete time to recover and restore ATP [adenosine triphosphate, the fuel for muscle contraction] for the next training set. It takes approximately 45 seconds to restore 75 % of ATP and a few [2-3] minutes for full restoration.
Recruit 2X fast twitch muscle fibers with significant, rapidly applied force. Use 10-40% of the athlete’s on-rep maximum with drop catches and shock reps. I almost never see reference to 2X fast twitch muscles, [O’Shea uses the term FTG]. They are rarely recruited, if ever, in any traditional weight training. Rapid, repeated, significant applied force can convert 2A fast twitch muscle fibers to 2X fast twitch muscle fibers and is critical for speed and power training.
Train focusing on SSC [stretch-shortening cycles]. Rapid, cyclic compression creates small changes in the stretch-length of muscle fibers and creates sharp increases in muscle contraction/tension and the returned force, i.e. it develops explosive power!
Focus equally on the posterior muscle groups, especially the “sprinting engine” [hamstrings, glutes and the spinea erectors]. One set of posterior muscles always overlooked are the rhomboids. Rhomboids are muscles that are inside the trapezius and are parallel to the thoracic area of the spine. When sprinting, they are the muscles that hold the upper body [shoulders] in position to assist in powerful arm action.
With heavier weight loads, train with eccentric contractions, assisted negatives. They are metabolically more efficient and productive for increasing strength than concentric lifts. Use 80-90% of the athletes one-rep max.
The “Ultimate Power Rep” incorporates drop catches, assisted eccentric action, shock reps and iso-holds. Again, use 10-40% of the athletes one-rep max. It could be the most efficient weight training lift for simultaneously developing speed, power and strength. This technique can be used with lifts for almost all muscle groups.
Extend the Flexibility time at the end of each training session to include assisted PNF [proprioceptive neuromusclar facilitation] stretching.
Supplement immediately following your training with a product like or similar to BSNONLINE’s Cell Mass.
Do you believe Dynamic Force Weight Training can simultaneously increase speed, power, strength and flexibility? It does, quite effectively!
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