This will serve as a summary of stories and posts over on my old Instagram accounts. You can now head over to my new account @jh__eliteperformance if there are any blanks that you feel need filling in and don't hesitate to message if you have further questions.
If you aren't already au fait with the Dynamic Effort Method, within the context of the Conjugate Method there are articles available all over the internet on the subject. I would particularly recommend checking out those at Westside Barbell and EliteFTS.
The Dynamic Effort Method is oftentimes misunderstood and a number of individuals do not appreciate or endorse the method. This can be for a number of reasons but typically boils down to one of the following:
1) They don't understand it or how to apply it.
2) They have never applied it correctly.
3) They have never applied it for a sufficient length of time.
4) They have used the incorrect weights and/or accommodating resistance.
5) They're selling something that's success relies on discrediting the Conjugate Method itself, or elements of it.
6) Other reasons, typically relating to one of the above.
The typical Set and Rep Scheme for Dynamic Effort Upper work is 9x3 (9 Sets of 3). This is great for many people, particularly Equipped Powerlifters. However, for a number of individuals, namely Raw lifters and those competing in other strength sports this isn't enough volume.
One response to this is increasing volume significantly and this can be done for short periods of time by using such rep schemes as 6x6, 8x8 and even 10x10. However, these are not appropriate for long periods of time and as such will not be included further in this post.
The Following set and Rep schemes will be run in 3 week waves, typically these will be done for 9 weeks (so 3 lots of 3 pendulum waves). I will give 3 examples.
Obviously the key to speed work is to move as quickly and efficiently as possible. Percentages and accommodating resistance lifted may need to be dropped initially to ensure bar speed.
(Everything will be written as SETS X REPS)
ALTERNATIVE SET & REP SCHEME 1)
This is my personal favourite:
WEEK 1 - 5x5 @50%, 5x3 @ 60%, 3x1 @70%, 1x1 @80%
WEEK 2 - 5x5 @55%, 5x3 @65%, 3x1 @72.5%, 1x1 @82.5%
WEEK 3 - 5x5 @60%, 5x3@ 70%, 3x1 @75%, 1x1 @85%
All of these can be run with an additional ~10% MAX accommodating resistance (in either bands or chains).
These percentages can seem a little high, especially with added band tension etc. However, over the 3 week cycle the majority of the work is done in the traditional 50-65% range and this combined with the heavier weights allow for more practice of the competition lifts as well as additional focus on form perfection and force production.
When it comes back to WEEK 4 - percentages can be taken back to the same as WEEK 1 and the whole wave ran again, if the bar speed wasn't quite there to first time around. Alternatively, 2.5% can be added across the board and the wave ran again.
ALTERNATIVE SET & REP SCHEME 2)
Simple But Effective
WEEK 1 - 20x3 @50% +10-20% Band Tension (Depending on Strength Level) - First Rep Paused
WEEK 2 - 20x3 @55% +10-20% Band Tension (Depending on Strength Level) - First Rep Paused
WEEK 3 - 20x3 @60% +10-20% Band Tension (Depending on Strength Level) - First Rep Paused
Same rules apply as to the previous rep and set scheme when it comes to Recycling the Wave.
ALTERNATIVE SET & REP SCHEME 3)
5x3 Close Grip, 5x3 Mid Grip, 5x3 Wide Grip.
WEEK 1 - 15x3 @50% + ~10% Bands, 3x1 @65% + ~10% Bands
WEEK 2 - 15x3 @55% + ~10% Bands, 3x1 @70% + ~10% Bands
WEEK 3 - 15x3 @60% + ~10% Bands, 3x1 @75% + ~10% Bands
Same rules apply as to the previous rep and set scheme when it comes to Recycling the Wave.
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Bonus Points:
I normally hate percentage based training programmes, but in this instance percentages are based off either a recent Bench Press MAX, or at least a perceived Max. If you are working within a Conjugate framework and have a recent indicator lift that says where your bench should be.
Main indicator of weights that should be used however is bar speed. If it's not fast enough for a few sessions in a row then drop the weights on everything by 5-10%.
You can do all of these without access to bands or chains. Just stick to the prescribed percentages and be as fast as possible and after a few cycles up the percentages by 5-10% and try to be just as speedy with just as dialed in form.
Band and Chain percentages are easy if you have the means to measure band tension. Eg if your max bench was 100 you would add the equivalent 10-20kg Band tension. If you are unable to measure band tension then a single mini bands is a good place to start for most less-experienced lifters and from here look to graduate to a doubled mini band.
I encourage working up to a heavy-ish single at the end of every 3 week wave. However these should absolutely never result in a failed lift and if you have to grind too much on one of these work ups you have made a huge mistake.
Try all three and if you save this for later you could run these three cycles for the next year and there you have an entire years worth of Dynamic Upper Programming for almost zero effort.
The Dynamic Effort Method remains one of the most misunderstood, yet incredibly valuable tools in a strength athlete’s arsenal. When applied correctly, it has the potential to increase explosive power, enhance technical proficiency, and improve overall force production—all critical components of a successful strength training program, especially for those operating within the Conjugate Method framework.
The variations outlined above offer a year’s worth of structured, progressive programming that can be tailored to your specific needs. Whether you’re a competitive powerlifter, strongman, or general strength enthusiast, integrating speed work into your routine can help you break through plateaus and achieve new levels of performance. However, the key lies in execution. The percentages must be adjusted to ensure optimal bar speed, and the use of accommodating resistance, such as bands and chains, should be approached with care to avoid compromising the primary goal: moving the bar as fast as possible with perfect technique.
While the standard 9x3 set and rep scheme works well for some, the alternative approaches provided here offer flexibility for raw lifters and athletes from other disciplines who need more volume or variation to maximize their gains. These waves can be recycled, adjusted, and continually evolved to fit your progress over time. Remember, the priority should always be speed and efficiency. If the bar isn’t moving fast enough, the percentages need to be lowered to allow for better speed development.
If you’re struggling to apply the Dynamic Effort Method correctly or feel like your progress has stalled, personalized coaching can make a world of difference. At JH Elite Performance, I specialize in helping athletes optimize their training through proven Conjugate Method principles tailored to their unique goals. Whether you’re new to dynamic effort work or a seasoned lifter looking to refine your approach, I’m here to help you unlock your full potential.
Head over to @jh__eliteperformance on Instagram for more insights, tips, and updates on how to take your training to the next level. Don’t hesitate to reach out with questions or to inquire about coaching services—let’s build strength, speed, and success together!
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