Dynamic Effort Method

Advanced Fitness Training

Our advanced fitness programs are designed for individuals who have prior weight training experience. We use a revolving system that consists of three distinctive methods (Dynamic, Maximum and Repetition Effort Methods) to better help individuals increase their fitness levels as quickly as possible. These programs are channeled specifically to increase body performance such as explosive power, maximal strength, endurance strength, flexibility, coordination and improved overall body composition.


dynamic effort methodOne of the best components to help with overall gains in power and strength is the use of DEM (Dynamic Effort Method). DEM lifting is a key component used both for the upper and lower body. Explosive power is a by-product of strength and speed. Dynamic Effort training involves using a relatively light weight and accelerate it at maximal speeds. This training involves using low reps per set to get the most explosive actions possible.

The other great benefit of incorporating DEM into your existing training is that it will promote better form practice on exercises which consist of compound movements. As the weight is drastically reduced, technique is easier to maintain. The goal is to move the weight as fast as possible while maintaining perfect form throughout the exercise. Fast and sloppy movements are not beneficial and are a big injury risk.

woman jumpingDEM is usually not for beginners who are new to weightlifting. However, a good coach should be able to evaluate your strength levels and coordination and can implement the use of DEM movements into your training when it seems proper to do so regardless of your sex and age. Using DEM is a useful tool to help break down technique and teach individuals where their weak points are whether their goal is to get bigger, faster, stronger or just overall better physically fit.

The use of DEM can be very helpful in all areas of fitness goals especially if you are involved in a sport that requires power and agility. However you don't necessarily have to be an athlete or play a specific sport to benefit from this kind of training. Anyone who wants to improve their overall physiology can benefit from using DEM, primarily because it teaches mental focus and physical control.

One simple and effective way to start incorporating DEM into your training is to start with using raw body weight exercises. This allows the exerciser to learn how to control their own body weight first. Once they can perform body weight exercises properly and maintain control, then introducing a combination of light free weights i.e. (bars, dumbbells, kettlebells, resistance bands, etc.) for more resistance is appropriate.

Doing so allows the exerciser to control more resistance at faster speeds. Having to control the body's inertia and the external resistance will force the body to generate more acceleration and deceleration which will cause the central nervous system to adapt accordingly. The body will only respond to the stimulus put upon it. Using machines are not going to be helpful and will actually restrict movements. This can often lead to a false sense of strength and could cause injuries. Although machines do have their place in fitness routines, the best athletes and strongest people in the world did not achieve their success by using them.

Upper Body DEM Sample Exercise

Depth or Loaded Pushups: This exercise is closer to a bench press or dumbbell press due to its horizontal push on the line of force. This movement allows for more explosive-like actions similar to pushing a heavy piece of furniture. There is a strong deceleration and stabilization component. If you're an athlete, loaded push-ups would serve better and you should reduce bench presses.

Lower Body DEM Sample Exercise

Vertical Jumping: This exercise really defines explosiveness for the lower body. The athlete can put everything into this movement as well as focus on the landing. You can teach just about anybody how to jump straight up. You also want to focus on the deceleration load between each jump so the athlete learns how to land softly and be in balance for the next attempt.


There are many variations which can be done when it comes to the Dynamic Effort Method. It doesn't have to be the same old movements. You can get creative with this and develop different cycles of these movements. There is a place for DEM to fit into anyone's exercise routines.

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