Alternative Rep Schemes for Dynamic Effort Upper Work - The 2025 Update

Alternative Rep Schemes for Dynamic Effort Upper Work - The 2025 Update

The Dynamic Effort Method remains one of the most misunderstood yet incredibly valuable tools in a strength athlete’s arsenal. When applied correctly, it enhances explosive power, technical proficiency, and overall force production—all critical for success in powerlifting, strongman, and other strength sports. However, many lifters either misapply it or dismiss it outright due to misconceptions about its effectiveness.

Since 2019, I have had the privilege of coaching world-class bench pressers and putting these theories into practice at the highest level. This hands-on experience has shaped my understanding of Dynamic Effort work, allowing me to refine these methods for athletes competing at the top of their game. The result is a deeper, more practical approach to alternative rep schemes that deliver results in both raw and equipped lifting contexts.

Returning to my roots as one of the world’s premier powerlifting coaches, I’m redefining Dynamic Effort training with alternative rep schemes. While the classic 9x3 and 8x2 approaches are staples of Conjugate programming, there are countless ways to breathe new life into your Dynamic Effort work. These methods not only provide variety but also address the specific needs of lifters seeking new stimuli to drive progress.

If you're unfamiliar with the Dynamic Effort Method within the Conjugate framework, there are excellent resources available from the rest of my website that provide foundational knowledge. However, much of the criticism aimed at this method stems from a lack of proper application. Common reasons why individuals fail to see results include:

1. They don’t understand how to apply it correctly.

2. They have never followed a structured Dynamic Effort programme.

3. They have not used it consistently over a sufficient period.

4. They have utilised incorrect loads and/or accommodating resistance.

5. They are pushing a methodology that relies on discrediting Conjugate principles.

6. Other factors that generally stem from one of the above.

The traditional set and rep scheme for Dynamic Effort Upper work is 9x3 (9 sets of 3 reps at 50-60%). This format is highly effective, particularly for equipped powerlifters. However, raw lifters and strength athletes in other disciplines often require more volume.

Alternative Set & Rep Schemes For Dynamic Effort Upper Work - The 2025 Update

To address this, I have experimented with multiple variations over the years. The following rep schemes allow for additional volume while preserving the primary goal of maximising bar speed and force production. These variations should be run in 3-week waves, typically over 9 weeks (three consecutive 3-week cycles).

(All written as SETS x REPS)

Alternative Set & Rep Scheme 1: Progressive Intensity Approach

This remains my personal favourite as it allows for progressive loading while keeping speed as the priority.

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%

Adjustments:

• Can be run with ~10% MAX accommodating resistance (bands or chains).

• If bar speed isn’t sufficient by the end of Week 3, either reset to Week 1 percentages or reduce weight by 5-10%.

• If speed is excellent, add 2.5% across all lifts and repeat the cycle.

Alternative Set & Rep Scheme 2: High-Volume Speed Work

For lifters needing increased exposure to explosive movement.

Week 1:

• 20x3 @50% + 10-20% band tension (First rep paused)

Week 2:

• 20x3 @55% + 10-20% band tension (First rep paused)

Week 3:

• 20x3 @60% + 10-20% band tension (First rep paused)

Adjustments:

• This scheme is highly fatiguing but excellent for technical reinforcement.

• Works best when used in short blocks (6-9 weeks max) before transitioning to a different volume approach.

Alternative Set & Rep Scheme 3: Grip Variation Wave

For those looking to build grip-specific strength adaptations.

Each session:

• 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

Adjustments:

• The rotation of grips improves lockout strength, triceps development, and pressing power.

• Can be paired with a Max Effort Upper day emphasising weak points.

Alternative Set & Rep Scheme 4: Classic 9x3 with Heavy Single

For those who thrive on simplicity and repetition.

Week 1:

• 9x3 @50% + 10-15% band tension (if available)

• Heavy single @70-75%

Week 2:

• 9x3 @55% + 10-15% band tension

• Heavy single @75-80%

Week 3:

• 9x3 @60% + 10-15% band tension

• Heavy single @80-85%

Adjustments:

• Use the heavy single to reinforce technical proficiency but avoid grinding lifts.

• Bar speed must remain the priority—reduce weight if speed drops significantly.

Additional Notes on Execution

• Bar Speed is Key:

  • If bar speed slows down significantly for consecutive sessions, reduce weight by 5-10%.

• You Do Not Need Bands or Chains:

  • If you lack access to accommodating resistance, stick to the prescribed percentages and prioritise bar velocity.

• Adjust for Band/Chain Tension:

  • If your max bench is 100kg, 10-20kg of band tension is ideal.

  • For beginners, a single mini band is a great starting point.

• Incorporate a Heavy Single:

  • At the end of each 3-week wave, working up to a heavy single is beneficial IF it does not compromise speed or lead to failure.

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Incorporating Dynamic Lower Days

Since writing the original version of this article in 2019, I’ve started embracing 5x5 box squats on Dynamic Lower days. This method provides:

• Consistent volume and speed work without excessive fatigue.

• Improved posterior chain development and force production.

• A balance between strength and explosive capability.

This approach complements the upper body variations outlined above, providing a well-rounded approach to speed-strength development.

Final Thoughts: Why Dynamic Effort Still Matters

While some lifters question the relevance of the Dynamic Effort Method, it remains one of the most valuable tools for breaking plateaus and building explosive power. The key lies in execution and adaptation.

If you want to optimise your Dynamic Effort training for maximum carryover to competition, personalised coaching can make a significant difference. My Gold Coaching Package offers bespoke programming and one-on-one guidance tailored to your goals. Let’s work together to unlock your full potential.

Head over to @jh__eliteperformance on Instagram for more insights, tips, and updates on training methodologies. If you have any questions or need customised programming, don’t hesitate to reach out!

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