YT YouTube2Text

YouTube2Text → Transcripts → How to get FASTER on the mat with the “Dynamic Effort Method”

How to get FASTER on the mat with the “Dynamic Effort Method” — Transcript

by Joshua Settlage · 7,967 words · 1,134 segments · language en · Watch on YouTube

Open in transcriber Summarize with AI Download SRT/VTT

Full transcript

0:00if you love to lift heavy and roll hard
0:02this one Training Method can be a
0:04GameChanger in helping you supercharge
0:06your athleticism both in the gym and on
0:08the M it's called the dynamic effort
0:10method I've been using this one Training
0:12Method for the last 9 years and it's
0:14drastically improved my ability to be
0:16more explosive in all of my takedowns
0:19faster in all of my guard passes and
0:21quicker in every single scramble that I
0:23get into in this video you will learn
0:25what the dynamic eff method is and what
0:27it's not the eight benefits that using
0:29the Dynamic effort method could provide
0:31for your own athleticism I'm going to
0:33show you how to implement the dynamic
0:35effort method into your training and
0:36tell you about some common mistakes to
0:38avoid if you don't know who I am my name
0:40is Josh selage I'm a strength and
0:41conditioning coach and I've spent over a
0:43decade training both in the gym and on
0:45the mat as well as seeking out the best
0:47training methods and tactics to help
0:49grappling athletes feel and perform
0:51their best both in the gym and on the
0:53mat so they can lift heavy and roll hard
0:55the dynamic effort method is a form of
0:57strength training that focuses on using
0:59using submaximal loads or submaximal
1:02weights and moving them as fast and as
1:05explosively as possible and if you've
1:07watched my earlier video on the max
1:09effort method you might remember that
1:11the term strength we Define as your
1:14ability to produce Force now the force
1:17equation has two parts to it Force
1:20equals mass time acceleration the max
1:23effr method definitely leans way more on
1:25the side of improving how much mass you
1:28could lift and being able to produce R
1:30Force while the dynamic effort method
1:32focuses more on the acceleration side of
1:35that equation so so we had two athletes
1:38and each athlete had a dumbbell in front
1:40of them one athlete had a 50 lb dumbbell
1:43the other athlete had a 100 lb dumbbell
1:46there are two different athletes the
1:47athlete that lifts the 100 lb dumbbell
1:50produced more Force than the athlete
1:52that lifted the 50 lb dumbbell because
1:54one dumbbell is 50 lbs heavier than the
1:57other now if we have those same two
1:59athletes
2:00and they each stepped up to a 50 lb
2:02dumbbell it weighs exactly the same but
2:05one athlete lifts the 50 lb dumbbell
2:07really slow and the other athlete lifts
2:09the 50 lb dumbbell really fast the
2:12athlete who lifted the same weight
2:14faster ended up producing more Force if
2:17the max effort method tends to focus
2:19more on bringing up the mass side of the
2:21force equation the dynamic effort method
2:23is kind of like its twin brother that
2:25focuses more on bringing up the
2:26acceleration side of the force equation
2:29and you can almost think of dynamic
2:30effort method training as your speed
2:33work or as your explosive power training
2:35so what does dynamic effort training
2:37actually look like in the gym and well
2:39that's where things start to get really
2:41really messy because you have
2:42powerlifting styles of dynamic effort
2:44method training where you using squats
2:47bench press deadlift putting a bunch of
2:49bands and chains on there you also have
2:51Dynamic effort method training that
2:53could take the form of doing all body
2:55weight exercise different types of jumps
2:57and petric movements you also have
2:59Dynamic effort method training that
3:00incorporates a lot of different kettle
3:02bells or maybe throwing Med balls and
3:04sandbags there are so many different
3:06ways that you could use the dynamic
3:07effort method into your training
3:09especially when it comes to improving
3:11your athleticism on the mat and that's
3:13part of what we're going to go over
3:14today even though there are a bunch of
3:16different ways you could use the dynamic
3:18effort method into your training there
3:20is one key thing that is present through
3:22any type of dynamic effort exercise
3:24throughout any type of dynamic effort
3:26workout and that's called compensatory
3:28acceleration compensatory acceleration
3:31is basically just you trying to send it
3:33as hard as freaking possible through the
3:35entire range of motion of a given
3:37exercise so you know how sometimes when
3:40you're doing bench press it may feel
3:42really tough at the bottom where you're
3:44weakest but then as you get closer
3:46closer to lockout you can kind of take
3:47your foot off the gas a little bit
3:49because you're much stronger here
3:51compensatory acceleration just kind of
3:53throws out out the window you're trying
3:54to be as violent and as aggressive and
3:57as explos explosive as possible
4:00all the way through the entire range of
4:02motion and that compensatory
4:04acceleration or at least aggressively
4:07trying to apply compensatory
4:08acceleration through the entire range of
4:11motion of a given exercise is a key
4:13component of the dynamic effort method a
4:15simple way to understand compensatory
4:17acceleration could be when you're just
4:18doing a regular jump off the ground if
4:21you were trying to jump up as high as
4:24you possibly could you would need to
4:26push your feet through the ground as
4:28hard as you can all the way through the
4:30entire range of motion until you
4:32actually left the ground so you would be
4:35pushing aggressively with your toes and
4:37recruiting and and flexing all the
4:39muscles of your legs swinging your arms
4:41you'd be doing as much as you possibly
4:43could to aggressively apply Force into
4:46the ground to push and Propel yourself
4:49upwards in the air now if you just
4:52needed to jump 1 in off the ground you
4:55wouldn't need to be that aggressive you
4:56could just engage a little bit of
4:58muscles and real quick and get a little
5:01bit of air time but you're not going to
5:03jump that high compensatory acceleration
5:05is really being intentional and focusing
5:07on pushing as hard as you freaking can
5:10to be as violent and aggressive and as
5:12explosive as possible in that movement
5:15when using the dynamic eff method in
5:16your workouts the goal should be to try
5:19for every rep of every set to be as fast
5:22and as explosive as possible and because
5:25that's the goal most dynamic eff method
5:28workouts and exercises tend to be much
5:30higher sets but much lower reps it's
5:33very hard for an athlete to be maximally
5:36explosive and move at maximum speed past
5:39about five reps so most dynamic effort
5:42sets tend to be between 1 to five reps
5:45the total number of sets that you do per
5:47Dynamic effort workout depends on a
5:49variety of different factors if you're
5:51in really really bad shape you may not
5:53be able to handle more than maybe four
5:56to six sets of dynamic effort work per
5:58workout but but if you're in really good
6:00shape your conditioning is on point
6:02you've already spent some time working
6:04with the dynamic effort method you may
6:06actually be able to handle maybe two to
6:08three different Dynamic effort exercises
6:10where you're doing anywhere from 8 to 12
6:12sets of 1 to five reps on all of those
6:15exercises because you've built up the
6:17capacity to maintain that explosiveness
6:19and power throughout the entire workout
6:22it's really important to remember that
6:23if you notice that you start to lose
6:26some of that maximum speed and explosive
6:28power on the last couple reps of your
6:30sets you probably should just cut some
6:32reps short and do less reps per set so
6:35if you're doing sets of five on
6:37explosive bench press and the first
6:39three reps are super super aggressive
6:41super fast but then reps four and Reps
6:44reps five start to slow down you should
6:46probably just skip reps four and Reps
6:48five just do three reps and make sure
6:50that every rep of that set is super
6:53explosive the other thing is that if
6:56you're experiencing that all of your
6:58reps in a given set are moving too slow
7:01you probably need to lower the weight to
7:03a submaximal weight that you can use and
7:06still be fast and aggressively explosive
7:09on every rep of every set a good way to
7:12gauge to know if you're being fast
7:13enough for a lot of these movements is
7:15to think of for upper body movements it
7:18should look like you're throwing a punch
7:20it should be super fast super aggressive
7:22almost be violent now for lower body
7:25Dynamic effort exercises they should
7:27look like you're about to jump if you're
7:29doing Dynamic effort squats they should
7:31be moving so fast that it looks like
7:33you're going to do a jump and even
7:35jumping is a great Dynamic effort
7:37exercise that you can use and so you
7:39want to make sure that every set and
7:42every rep is fast explosive powerful
7:45violent aggressive that is the key to
7:48get the most out of your Dynamic effort
7:50training we will definitely go over how
7:52to structure a dynamic effort method
7:54workout for a grappling athlete but
7:56before we do let's go over some things
7:58that the dynamic eort method is not and
8:01a lot of misconceptions around this
8:02style of training the dynamic effort
8:04method is not just for powerlifting even
8:08though the dynamic effort method
8:10definitely became much more popular in
8:12the United States through powerlifting
8:13circles with guys like Lou Simmons um
8:16and everyone over there at Westside
8:18barbell that doesn't mean that it's only
8:20for powerlifting and ironically enough
8:23the dynamic eff method was originally
8:25used by the strength coaches of the
8:27Soviet Union for a lot of their track
8:28and field athletes Olympic weightlifters
8:30and even some of their wrestlers so even
8:33though the dynamic effort method may
8:35look like squat bench deadlift with a
8:37bunch of bands and chains that's not the
8:39only way you could use this style of
8:41training the dynamic effort method is
8:43also not being sloppy and being a spaz
8:46in the gym you can almost think of this
8:48like jiujitsu if you're being a spaz at
8:50Jiu-Jitsu and you have no form and no
8:53technique you might be able to get away
8:54with that for a little while but you're
8:56really not getting the most benefit out
8:58of the training that that you're doing
9:00on the mat same thing with the dynamic
9:02effort method if your reps look fast but
9:06they're super sloppy they're all over
9:07the place your foring Technique is
9:09breaking down like crazy you may be able
9:11to get a little bit of benefit from that
9:13early on but it's really not the best
9:16way to go about it if you want to have
9:17true long-term progression and becoming
9:20extremely explosive and extremely
9:22powerful remember every rep of every set
9:24should be as fast and as explosive as
9:27possible while still maintaining proper
9:29form technique the dynamic effort method
9:31is not just about using bands and chains
9:34even though using resistance bands on
9:36squats or adding chains to deadlifts can
9:38be really fun that's not the only way
9:41you have to do Dynamic effort training I
9:43get questions all the time where people
9:44ask hey coach Jay can I still use the
9:46dynamic effort method if I don't have
9:48bands and chains and the answer is
9:51absolutely bands and chains are a very
9:53small part of the dynamic effort method
9:55and there are a ton of different
9:57exercises that don't require bands and
9:59chain
9:59that you could use in a dynamic effort
10:01workout and lastly the dynamic effort
10:04method is not any more dangerous than
10:06any other form of strength training the
10:09idea that lifting slowly is less
10:11dangerous than lifting explosively is
10:13just silly as long as you're using
10:15appropriate load for the given exercise
10:18and you're maintaining proper form and
10:19technique the dynamic effort method is
10:22not any more dangerous than any other
10:24form of strength training and as a
10:26matter of fact the dynamic effort method
10:27is actually one of the best ways to
10:29further help decrease your risk of
10:31injury not just in the gym but also on
10:33the mat even though Jiu-Jitsu is not the
10:35most explosive sport in the world you
10:37should definitely consider using the
10:39dynamic effort method to help you build
10:41explosiveness and build explosive power
10:44so that way you can be fast and be
10:46explosive when you need to there are
10:47eight Main benefits to using the dynamic
10:49effort method the first one being
10:51improving your rate of force development
10:54your rate of force development is
10:55essentially your ability to go from zero
10:57to 100 and being able to to produce the
10:59most amount of force possible the
11:01greater your rate of force development
11:03the faster you'll be able to fire off
11:04take Downs blast through people's guards
11:06and scramble to a dominant position if
11:08you want to be fast you have to train
11:10fast and that's why the dynamic effort
11:12method is fantastic for improving your
11:14rate of force development and improving
11:16your ability to go from zero to 100 in
11:19your explosive power number two
11:21increased activation of type 2 muscle
11:23fibers when using the dynamic effort
11:25method you're using submaximal loads or
11:28submaximal weight and moving them as
11:30fast and as explosively as you can these
11:33types of explosive movements are great
11:34for engaging type 2 muscle fibers which
11:37are largely responsible for most
11:39explosive and athletic movements on the
11:41map if you're doing some sort of jump
11:43some sort of throw sprinting a take down
11:46blasting through someone's guard you're
11:48recruiting a lot of type two muscle
11:50fibers and the dynamic effort method is
11:52great for further helping improve your
11:54ability to activate those type two
11:56muscle fibers number three enhanced
11:58neuromuscular efficiency part of being
12:00able to move quickly and explosively on
12:02the mat depends on the communication
12:04between your nervous system and your
12:06muscles and the dynamic eff method can
12:08help improve the communication between
12:10your brain and nervous system recruiting
12:12those big powerful muscle fibers and a
12:14lot of those explosive movements that
12:16you do on the mat number four improving
12:18your stretch shortening cycle your
12:21muscles are elastic and they kind of act
12:23like a rubber band when a muscle is
12:24stretched there's an elastic component
12:26to it that once it's stretched it wants
12:28to snap back to its original position if
12:31you have ever done a heavy back squat or
12:33a bench press you might have found that
12:36sometimes when you bring the bar down
12:37you get a little bit of a bounce off
12:39your chest or when you do a heavy back
12:41squat you can bounce out of the hole
12:44what you're engaging when you do that
12:46bounce is the stretch reflex or taking
12:48advantage of the stretch shortening
12:50cycle where you quickly apply a stretch
12:53to the muscle and kind of use that
12:54elastic component to give you a little
12:57extra boost as you're pressing the bar
12:59off your chest or as you're standing up
13:01out of the hole the dynamic effort
13:02method is great for improving your
13:04muscle ability to go through that
13:06stretch shortening cycle get stretched
13:08and it snap back really aggressively and
13:11with a lot of force number five more
13:13responsive muscle spindle sensitivity
13:16your body has these little sensors
13:17called muscle spindles which pick up on
13:20changes in muscle length and different
13:22contractions happening within the muscle
13:24the greater your muscle spindle
13:25sensitivity the better they are at being
13:27able to sense changes within the muscle
13:29and further enhance that stretch
13:31shortening cycle that we just talked
13:32about number six increased motor unit
13:35recruitment just like the max effort
13:37method the dynamic effort method can be
13:39fantastic for improving your body's
13:41ability to recruit those big and
13:43powerful muscle fibers there's this
13:45thing called the size principle which
13:46basically means that when you do an
13:48exercise or do a movement that doesn't
13:50require that much effort or Force to do
13:53whatever you're doing your body recruits
13:56smaller and less powerful muscle fibers
13:59to do that activity but when you do have
14:01to do something that requires a ton of
14:02force or requires a ton of effort your
14:04body recruits larger and more powerful
14:07muscle fibers and the dynamic eff method
14:09can further help your body's ability to
14:11quickly engage those bigger and more
14:14powerful muscle fibers so that way you
14:15can be faster in your takedowns more
14:17powerful in your guard passes and
14:19quicker in all of your scrambles you can
14:21almost think of this as like in Lord of
14:23the Rings where you have the Orcs And
14:25you have the urai if Sauron wanted to
14:29send some Orcs to go mess up uh some
14:32Farm in the Shire that's like small
14:35potatoes that's easy work for the Orcs
14:37because the hobbits they don't really
14:39they're not that much of a threat to be
14:41able to take out some Hobbits except for
14:43the the hobbits in the fellowship that's
14:45going to be pretty easy and it doesn't
14:47require that much effort so sauron's
14:49probably just going to send some Orcs
14:50which would be those quote unquote
14:52smaller less powerful muscle fibers but
14:55if Sauron wanted to break down the
14:57Fortress of Helms Deep that requires a
15:00ton of effort that requires a ton of
15:02force so he's going to send his bigger
15:04more powerful Army called the urai to go
15:07to Helms Deep and take everybody out
15:09your body kind of acts the same way if
15:11I'm going to pick up a cup of coffee and
15:13I don't need to apply that much force or
15:15that much effort so I'm going to only
15:17recruit smaller and less powerful muscle
15:20fibers but if I'm going to blast through
15:21someone's guard or I'm going to launch
15:23into a takedown that's a high effort
15:26high intensity movement and in order to
15:28be faster and get that movement off
15:32quickly I need to be really efficient in
15:34being able to recruit those big powerful
15:36muscle fibers and the dynamic effort
15:37method is a great way to help with that
15:40number seven improved inter and intra
15:43muscular coordination intra muscular
15:46coordination refers to the coordination
15:48of the muscle within itself this refers
15:51to the muscle's ability to recruit all
15:53these different motor units fire off all
15:55those motor units at once and help
15:57improve the synchronicity of those motor
15:59units during that contraction by
16:01improving intra muscular coordination
16:04you're improving that individual
16:05muscle's ability to contract efficiently
16:08and produce high amounts of force inter
16:11muscular coordination refers to the
16:14synchronicity in all the different
16:16muscles start your body working together
16:18to produce a ton of force you want to
16:20make sure that if you're going to be
16:22fast if you're going to be explosive you
16:24want all of the muscles in your body
16:26firing off at the right time and firing
16:29off at the right speed to be able to
16:31propel you forward into that takedown to
16:34propel you forward to blast through that
16:35person's guard or scramble to someone's
16:37back whatever the case may be in
16:39addition to that improving inter
16:41muscular coordination or the
16:42coordination between all the different
16:44muscles is an amazing component to
16:47helping you decrease your risk of injury
16:48not just on the mat but also in the gym
16:51which brings us to our last point the
16:53eighth benefit of using the dynamic
16:54effort method is decreasing your risk of
16:57injury the dynamic effort method not
16:58only helps improve your ability to
17:00produce high amounts of force but also
17:03absorb high amounts of force most often
17:06times on the mat injuries happen because
17:09there's high amounts of force placed on
17:10a tissue that's not prepared for it and
17:13that's when most injuries happen if you
17:15think about whenever you've gotten your
17:16shoulder injured in Jiu-Jitsu not all
17:18the time but it's very common for
17:21shoulders to get injured when there's a
17:22big kind of Spazzy movement that happens
17:25on the shoulder joint and that's when
17:26you feel the pop in your shoulder you
17:28pull a muscle
17:29in your shoulder if you're just drilling
17:30with somebody and they do a nice slow
17:32kamora as long as you tap in time you're
17:35pretty safe your shoulder isn't going to
17:36get that banged up but if someone cranks
17:38that Cur back real hard and applies all
17:41of that Force really quickly more Force
17:43than what your body is prepared for
17:45that's often times where injuries happen
17:47now the dynamic effort method is in no
17:50way going to prevent injury but it can
17:53significantly decrease your overall risk
17:56of injury on the mat now I'm going to
17:57show you how you can Implement Dynamic
18:00effort method training into your own
18:01workouts there are so many different
18:04ways you can mix this into your own
18:05training for jiujitsu or wrestling on
18:08the map or even just improving your
18:10overall General athleticism and what's
18:12really important is that your Dynamic
18:14effort method training matches whatever
18:18your overall training goals are and how
18:21what depending on what your training
18:22goals are that may mean that you have to
18:24do some different forms of dynamic
18:26effort method training to get the design
18:28desired training stimulus or get your
18:30desired result for example if your goal
18:34was to Sprint as fast as you possibly
18:38can for 6 seconds the dynamic effort
18:41method workout that you would use to
18:43improve your ability to Sprint for 6
18:45seconds would look very different than
18:48if your goal is to have repeat explosive
18:51ability on the M you can use the dynamic
18:54effort method for both but the exact
18:56exercises the sets and rep scheme that
18:58you use as well as the rest periods will
19:00look different between those two
19:02training goals hey real quick if you
19:04love to lift heavy and roll hard plus
19:07you want to learn how to truly feel and
19:08perform your best every single time you
19:10step in the gym and on the mat I'm
19:12giving away my brand new training
19:14program Grappler accelerator completely
19:17for free this training program has
19:19everything you need to help Kickstart
19:20your grappling athleticism including a
19:23worldclass training program that has
19:24minimal equipment workouts designed to
19:27help you build strength stimulate muscle
19:29growth and improve your overall
19:31grappling gas tank it also comes with a
19:33Simple and Clean Diet guide that's going
19:35to teach you how to fuel your body not
19:36just for the training sessions that you
19:38do in the gym and on the mat but also
19:40provide your body with the nutrients
19:42required for recovery and I also threw
19:44in a bunch of other dope stuff including
19:46my super sleep toolkit and my complete
19:49recovery guide if you want to download
19:50this training program for free just go
19:52to the strength matrix.com Grappler or
19:55click the link in the description below
19:57now back to the video regardless of what
19:59your training goals are here are a
20:00couple guidelines I like to follow for
20:02myself and the athletes that I coach
20:04when it comes to using the dynamic G
20:06method the first being you want to have
20:09one Dynamic effort method session for
20:11the upper body and one Dynamic eff
20:14method session for the lower body or if
20:17you're a little bit more of an advanced
20:18athlete you can do one full body Dynamic
20:21effort method session per week so for
20:24example you could break that up into you
20:26do one day for only upper body Dynamic
20:29effort work then a little bit later you
20:31do only lower body Dynamic effort work
20:34or you can just have that day where it's
20:37the full workout is full upper and lower
20:39body Dynamic effort method training now
20:42what's also important to remember is
20:44that just like the max effort method the
20:46dynamic effort method can be very taxing
20:48on the body and so most experts suggest
20:51that you want to separate your Dynamic
20:53effort method workouts by about 72 hours
20:56so if you're doing one session for the
20:58up upper body one session for the lower
21:00body those should be separated by about
21:0272 hours and you shouldn't do more than
21:05one session for the upper body and you
21:07shouldn't do more than one session for
21:08the lower body per week if you're a
21:10little bit more advanced and you do one
21:12full body Dynamic effort session per
21:14week that's your one session per week
21:17for dynamic effort method training I
21:19wouldn't suggest going more than just
21:21that one full body session because it
21:23can be pretty tough to recover from
21:25where things tend to get really crazy
21:27with the dynamic effort method is
21:28exercise selection and so when I think
21:31about Dynamic effort method training I
21:33break it down into three different
21:34categories lift body and throw the
21:38exercises in the lift category are
21:40typically compound exercises that you do
21:42with a barbell so squats bench presses
21:45deadlifts overhead presses you can even
21:47mix Olympic lifts in there and other
21:49variations of those types of exercises
21:52the exercises in the body category are
21:54typically exercises that you do with
21:56your own body weights that could be
21:58jumps broad jumps other types of
22:01bounding and leaping movements you can
22:04put Sprints in there plyometric push-ups
22:07um any sort of like body weight
22:09explosive petric style or uh body weight
22:13explosive exercise all fits within that
22:15body category now we can add a little
22:18bit of external load to some of those
22:20things so for example instead of just
22:21doing a regular body weight Sprint you
22:24could add a little bit of resistance
22:25with sprinting with a sled or something
22:28like that the exercises in the throw
22:30category I typically think of different
22:32types of medball throws and medball
22:34slams now these three categories are
22:37just a good place to start it obviously
22:39doesn't cover every single type of
22:40exercise you could ever possibly do for
22:43dynamic effort method of workouts but if
22:45you're new to using this style of
22:46training if you pick exercises from
22:48those three categories you're in a good
22:50spot in a typical Dynamic effort workout
22:52I'll pick two exercises out of those
22:55three categories so for example if we're
22:57doing a dynamic effort method upper body
22:59workout I might pick one exercise from
23:02the lift category such as the explosive
23:04bench press and one exercise from the
23:06throw category such as a medball slam
23:09for a beginner Dynamic effort lower body
23:11workout I might pick one exercise from
23:13the lift category such as the kettle
23:15bell swing and another exercise from the
23:17body category such as a broad jump
23:19remember one of the biggest benefits of
23:21using the dynamic effort method is inter
23:24muscular coordination so compound
23:26exercises like squat bench press
23:29deadlift overhead press um different
23:32types of jumps ketto Bell swings Sprints
23:35all exercises that are all like that
23:37those are fantastic for improving your
23:39body's ability to recruit those
23:41different muscles very quickly apply
23:43Force very very explosively and
23:46powerfully and get all of those muscles
23:48working together to help your entire
23:50body be faster and more explosive on the
23:53man the more you start to isolate muscle
23:56groups or the more you start to isolate
23:58C certain movements it takes away the
24:00benefit from the dynamic effort method
24:02so for example I don't think that doing
24:04explosive bicep curls is really going to
24:06give you that much benefit compared to
24:09an explosive bench press or to an
24:11explosive row or to an explosive medball
24:14slam exercises that are more compound
24:17movement focused tend to have much
24:19greater benefit in carryover to helping
24:21you be explosive on the mat then
24:23explosive isolation exercises the other
24:26thing to keep in mind is that just
24:28because an exercise may feel difficult
24:30because it's unstable doesn't mean that
24:32it's necessarily going to be a good
24:34exercise for the dynamic effort method
24:36the goal for the dynamic effort method
24:38is to be as fast and as explosive and as
24:41powerful as you possibly can so if
24:43you're going to do a speed Squat and you
24:47do it on top of a bosu ball things are
24:49so unstable your body isn't going to let
24:51you be as explosive as you possibly
24:53could because things are so unstable so
24:56just because an exercise may feel more
24:58difficult because of some instability
25:00that doesn't mean it's the best exercise
25:02to help you become fast and explosive so
25:04just keep that in mind when you're
25:05picking exercises for your Dynamic
25:07effort method workouts you want to
25:09select exercises that are going to help
25:10you get closer to your overall training
25:12goals while also addressing your
25:14individual weak points as an athlete
25:17it's also important to remember that you
25:18want to rotate these Dynamic effort
25:20exercises every so often to prevent
25:23accommodation the lav accommodation is
25:25essentially the idea that as you
25:27continue to introduce a training
25:29stimulus that stimulus doesn't
25:31necessarily always have the same effect
25:33that it once did your body ends up
25:35getting used to that stimulus and you
25:37need to introduce a brand new training
25:39stimulus to keep promoting progress and
25:41to keep becoming better as an athlete
25:44that's why it's important to use what
25:45most experts call a 3-we pendulum wave I
25:49personally use the 3-we pendulum wave
25:51for all my Dynamic effort method
25:52training I use it for all the athletes
25:54that I work with and so far over the
25:56last seven years of coaching Grapplers
25:57we've had fantastic results and so this
26:00is how you can Implement a 3-week
26:02pendulum wave into your own training at
26:04the start of a phase of training I'll
26:06pick my main Dynamic effort exercises
26:09and I'll run those for 3 weeks so using
26:11the example that we talked about before
26:13for an upper body Dynamic effort workout
26:15I might do an explosive bench press from
26:17the lift category and a med ball slam
26:20from the throw category for my lower
26:22body Dynamic effort session I may do a
26:25kettle bell swing from the lift category
26:27and a broad jump from the body category
26:31what I'll do is I'll run through those
26:33exercises for three weeks in a row each
26:36week I'm either going to add a rep or
26:39two reps to each set I'm either going to
26:43add a set to each week or or increase
26:46each week by one or two sets or I'm
26:49going to increase the load that I'm
26:51using from week to week for a total of 3
26:54weeks I would suggest if you're just
26:56starting out only pick one type of
26:58progression that you're going to use
27:00over the course of your 3-we pendulum
27:01wave you can increase in reps you can
27:04increase in total number of sets or you
27:06can increase in load so for example if
27:09my upper body workout looks like
27:11explosive bench press say I'm going to
27:14start out with six sets of three reps on
27:17explosive bench press and I'm also going
27:19to use an exercise from the throw
27:21category the medball slam for six sets
27:23of three reps in week one I'll do six
27:26sets of three for both exercis
27:28in week two I'm just going to increase
27:31the number of reps that I do per set I'm
27:33going to do six sets of four Reps for
27:36the explosive bench press and the med
27:38boss slam and then in week three I'm
27:39going to take it up one more level and
27:41I'm going to do six sets of five Reps
27:44for both of those exercises once I
27:46complete those three weeks I swap out
27:49for more new exercises and I start the
27:51three we pendulum wave over again so
27:54before for an upper body workout I did
27:57from the lift category explosive bench
27:59press and from the throw category a med
28:02boss slam so the new exercises are going
28:04to be petric push-ups from the body
28:07category and let's say a rotational
28:10medball throw from the throw category
28:13I'll do six sets of three reps on both
28:15of those but instead maybe this time I
28:17choose to change it up by increasing
28:19total number of sets per workout from
28:22week to week so in week one I do six
28:24sets of three in week one then in week
28:27two I do eight sets of three in week two
28:30then in week three I do 10 sets of three
28:32in week three I just completed another
28:353-we pendulum wave so now the pendulum
28:38swings back to the beginning again I
28:40pick two new exercises and I run through
28:42the progression again I found that this
28:44has been a huge help and a huge benefit
28:46for preventing accommodation as well as
28:49just keeping training fun and always
28:50introducing a new stimulus for us to get
28:53used to and continue to stimulate
28:54positive progress when I'm designing
28:56workouts for some of the grapple
28:58athletes that I coach I often select
29:00Dynamic effort exercises that are
29:02complimentary opposites to the exercises
29:05that we're using in our Max effort
29:06workouts so for example from the max
29:09effort video you you may remember that
29:11we still pick big compound lift
29:13exercises for the max effort movements
29:16so for example say on a Max effort lower
29:19workout I do zercher box squats now
29:23that's a squatting movement pattern so
29:26that same week for the Dynamic effort
29:28movements I might pick a kettle bell
29:30swing which is a hip hinge movement that
29:32way I'm not focusing too much on a one
29:35movement pattern throughout the week and
29:37I'm getting a good balance of both
29:39squatting movement patterns and hip
29:41hinging movement patterns for the upper
29:43body say our Max effort exercise for the
29:45upper body is the floor press which is a
29:48horizontal pressing movement I might use
29:51a medicine ball vertical throw for the
29:54dynamic eff movement so that way we're
29:56working in the vertical plane and we're
29:58working on improving vertical explosive
30:00power when it comes to the sets and Reps
30:02that you should do in your Dynamic
30:03effort workout it all comes down to your
30:05ability to maintain maximum speed and
30:08explosive power through the set some
30:11exercises are going to be a lot easier
30:13to get all five reps at maximum speed
30:16while other exercises may be really
30:18tough to maintain that speed for five
30:20reps some workouts it may be doing some
30:22really fast singles other workouts it
30:25may be doing a bunch of sets of five
30:26reps cuz it's much easier to maintain
30:28maximum speed and explosive power for
30:30all of those Reps for example it's a lot
30:33easier to maintain speed and explosive
30:35power on an exercise like the medicine
30:37ball slam versus an exercise like the
30:39landmine cleaning jerk remember it's so
30:42important that you are intentional and
30:44pay attention to how fast you're moving
30:46on every rep of every set if you want to
30:48get the most out of using the dynamic
30:50effort method every rep of every set
30:53should be super fast super explosive
30:56incredibly aggressive and violent
30:58for upper body movements it really
31:00should look like boom you're you're
31:02throwing a punch on the explosive bench
31:04press or if you're doing a landmine
31:05movement it should look like you're
31:07punching up in the air like you're a one
31:09punch man or something like that if
31:10you're doing lower body movements you
31:12want those lower body movements to look
31:14as fast as a jump if you keep this in
31:17mind as you're using the dynamic effort
31:19method it's going to be a great way for
31:20you to still be able to get some of
31:22those benefits of improving your speed
31:24and explosive power that transfers over
31:26to your athleticism on the mat if you
31:28notice at any point your reps start to
31:30slow down you either need to take away
31:32reps per set or you need to lower the
31:35weight that you're using on a given
31:36exercise if you're brand new to using
31:38the dynamic effort method a simple set
31:40and rep scheme that I like to start
31:41beginners out with is just six sets of
31:44three reps you can use that in the 3-we
31:46pendulum wave that we talked about
31:48earlier starting at six sets of three
31:50reps and over the course of those three
31:52weeks you can just add one rep to each
31:54set or you can always stick with three
31:56reps and just add one or two sets each
31:59week as you're working through that 3-we
32:01pendulum wave now the last thing to keep
32:03in mind for your Dynamic effort workout
32:05is rest periods by keeping short rest
32:08periods between sets and your Dynamic
32:10effort workouts you can further help
32:11increase repeat Sprint ability as well
32:14as increase your overall work capacity
32:16for myself and the athletes that I coach
32:18I typically prescribe 45 to 60 seconds
32:21of rest between sets and as long as
32:23you're not messing around on your phone
32:25or goofing off in the gym you should
32:27easily be able to get through all of
32:28your Dynamic effort work in a for a
32:30given exercise in 10 to 12 minutes so
32:32now let's move on to how you can design
32:35your own Dynamic effort method workout
32:36I'm going to walk you through how I go
32:38through the process of building Dynamic
32:40effort method workouts you can copy this
32:42format and as you get a little bit more
32:44comfortable you can start to implement
32:45some of the other things that we talked
32:47about in this video after a full body
32:49warm-up and some Mobility work I pick my
32:51two main Dynamic effort movements for
32:54the workout say we're doing an upper
32:55body Dynamic effort workout so the first
32:58exercise can come from the lift category
33:00one of my personal favorites is
33:02explosive bench press I'll grab an empty
33:04barbell get set underneath the bar and
33:06I'll do anywhere from three to five reps
33:09just kind of warming up but I'm also
33:11starting to put a little bit of gas on
33:12the movements as I'm starting to feel a
33:14little bit more warm and ready for the
33:15workout even with an empty barbell I
33:18still want to be fast and explosive from
33:21there I gradually add on a little bit
33:23more weight each set doing sets of three
33:26to five reps and maintain
33:28as much speed and explosive power as I
33:30possibly can once I get to a weight that
33:33I feel like I'm still able to move fast
33:35and explosive like I'm throwing a punch
33:37but I probably can't go any further than
33:40that that's when I start my working sets
33:42I do six sets of three reps making sure
33:45that every rep of every set is
33:48incredibly explosive super violent and
33:51aggressive and making sure that I'm
33:52using compensatory acceleration through
33:55the entire set I only rest about about
33:5845 to 60 seconds between sets and often
34:01times sometimes I just look at the clock
34:03and I just start a new set at the top of
34:05every minute you can almost think of
34:06this as an eom every minute on the
34:09minute when you start a new set for your
34:11Dynamic effort work I run through my six
34:14sets of three reps of explosive bench
34:16press and then I move into my second
34:18Dynamic effort movement for the day we
34:20just did an exercise from the lift
34:22category so now let's do something from
34:24the throw category I love medball slam
34:27so I I typically do medball slams after
34:29explosive bench press I do six sets of
34:32three reps on explosive bench press
34:34making sure that every rep of every set
34:37is as explosive and violent and
34:39aggressive as possible keeping my rest
34:41periods 45 to 60 seconds between sets
34:44and if I do those six sets it does take
34:47me a little bit of time to warm up on
34:48the bench press so excluding the time
34:51took me to warm up which really only
34:53takes like 5 minutes we do about six
34:55sets of bench press which all I guess in
34:58total takes like six maybe seven minutes
35:01and then I do my six sets of medball
35:03slams which those definitely only take
35:05six minutes so in at the very most 13
35:08minutes I'm done with my main Dynamic
35:11effort movements for the day however the
35:13workout isn't done cuz I still have my
35:15accessory exercises to do as well your
35:17accessory work uses the repetition
35:19effort method which I'll eventually make
35:21a whole video on the repetition effort
35:23method in the future but your accessory
35:26exercises for Dynamic effort workouts
35:29typically how I structure it is I pick
35:30anywhere from two to four single joint
35:33exercises that work on restoration blood
35:36flow improving General physical
35:38preparedness or just even building up
35:40some muscle and working on some
35:42individual weak points and I like to
35:44focus on picking exercises that work on
35:47some of the smaller muscle groups that
35:49were still used in the main Dynamic eort
35:51movements for an upper body Dynamic
35:53effort workout they may include bicep
35:55curls tricep pushdowns shrub drug face
35:58pulls maybe even some direct neck
36:00training as well if you made it this far
36:02in the video you already know that there
36:03is so much stuff that goes into using
36:06the dynamic effort method to improve
36:08your speed and explosive power on the
36:10mat and there are also a ton of mistakes
36:13that I see Grapplers make when they
36:15first start trying to use this style of
36:17training and hopefully by watching this
36:19video you'll be able to avoid making
36:21some of these mistakes mistake number
36:22one going past the point of technical
36:26failure remember the dynamic effort
36:28method is designed to help you become
36:30fast and explosive and you should be as
36:34violent and as aggressive and as fast
36:36and as explosive as you can be on every
36:39rep of every set while still maintaining
36:41proper form and Technique No one likes a
36:44spaz at Jiu-Jitsu and no one likes a
36:46spaz in the gym just like in Jiu-Jitsu
36:49if you're spazzing arm barss and
36:51spazzing all these techniques you might
36:53be able to get away with that for a
36:55little while but it's really not
36:56conducive to helping you be the best
36:58technical Grappler that you can be in
37:00the future same thing when using the
37:02dynamic effort method in the gym if
37:05you're being a spaz and all of your
37:06Dynamic effort lifts early on you might
37:09see a little bit of progress but it's
37:10really not going to be great for overall
37:12long-term speed and explosive power
37:15development mistake number two going
37:17past the point of intentional failure we
37:20talked about technical failure which is
37:22where you reach the point of your form
37:24and technique breaking down intentional
37:26failure is when you go past the point of
37:29being able to match the intention for
37:32the workout if you're doing a dynamic e
37:34method exercise the intention is to be
37:37as fast and as explosive as possible if
37:40you're using a weight that is too heavy
37:42or you're doing so many reps that you
37:43can no longer be fast and explosive
37:46you've gone past the point of
37:48intentional failure the reason why this
37:50is such a huge mistake is because if you
37:53truly want to get fast and be explosive
37:55on the mat you have to train fast and
37:57train explosive and so if your Dynamic
37:59effort method training is not fast and
38:02not explosive because you're using loads
38:04or weights that are just way too heavy
38:07you're not going to be able to get the
38:08most out of this Training Method so if
38:10you start to notice that your reps slow
38:13down you either need to do less reps or
38:15use less weight mistake number three not
38:18selecting the right exercises I see this
38:20mistake happen a little bit more often
38:22after someone's been using the dynamic
38:24eer method after say six months to a
38:27year they get really comfortable with
38:29the basics of the dynamic effort method
38:31and then they just go off the rails with
38:33picking all sorts of crazy exercises
38:35what might have started off as doing an
38:36explosive box squat turn into trying to
38:39do like speed kettle bell goblet squats
38:41on a Bosa ball just because an exercise
38:44is difficult because it's really
38:46unstable or requires a lot of balance
38:49doesn't mean that it's actually helping
38:50you become faster and more explosive
38:53remember the more stability that you
38:55take away from a given exercise
38:58the less you're able to be maximally
38:59explosive and Powerful at the same time
39:02the more you start to isolate certain
39:04muscle groups the less overall force and
39:07explosive power you can put into that
39:09given movement doing an explosive bicep
39:11curl isn't going to have as much of a
39:13carryover to you being faster and
39:15explosive on the mat compared to a
39:17landmine clean or a medicine ball throw
39:20don't make exercises more unstable just
39:22for the sake of making them more
39:24unstable and don't make exercises more
39:26complicated just for the sake of making
39:29them more complicated make sure you
39:30understand the intention of the workout
39:33and the purpose of how that exercise is
39:36going to help you get closer to your
39:38training goals mistake number four not
39:40Auto regulating your training Auto
39:42regulation is a way that you can modify
39:44the training volume so how many sets and
39:46Reps that you're doing or the training
39:48intensity which is how close you're
39:50getting to failure based on what you're
39:52physically prepared for for that day so
39:55for example your workout may say that
39:57you need to do 12 sets of three reps on
40:00a given Dynamic effort exercise but
40:03perhaps the night before you went to
40:05jiujitsu and you did all of your hardest
40:07sparring rounds and you got smoked by
40:09all your training Partners you're going
40:11to show up in that workout and you're
40:12going to feel real banged up really
40:14really fatigued Auto regulation is just
40:17taken into account when you go into that
40:18workout hey I had a really hard training
40:20session yesterday I'm still fatigued and
40:23I still need I'm still trying to recover
40:25from what I did yesterday instead of
40:27just just run into my head through this
40:28wall in this workout today just because
40:31it says 12 sets of three I'm actually
40:33going to dial it back a little bit to
40:34something that I can do well for today
40:37mistake number five training hard but
40:39not recovering harder remember it's not
40:42about what you do in the gym or on the
40:44mat that leads to progress it's about
40:46what you do and can recover from that
40:48leads to progress and so even though you
40:51may watch this video and you may look at
40:53all these different exercises and sets
40:54and Reps and you might think like oh
40:56this is awesome I'm gonna create this
40:57workout and all this stuff that may look
41:00great on paper but it's not going to
41:01work out for you if you can't recover
41:03from the work that you're doing make
41:05sure that if you try really trying to be
41:07the best athlete that you can that
41:09you're taking care of your recovery by
41:10focusing on your sleep dialing in your
41:13nutrition and properly organizing your
41:15overall training schedule and that
41:17covers pretty much everything you need
41:18to know about the dynamic effort method
41:20if you have any questions about this
41:22method of training or anything else I've
41:23covered on on my YouTube channel feel
41:25free to drop your questions in the
41:26comments Bel below lift heavy roll hard
41:29and I'll catch y'all later peace

About this transcript

This page contains the full transcript of How to get FASTER on the mat with the “Dynamic Effort Method” by Joshua Settlage, generated from the public captions YouTube serves with the video. The transcript has 7,967 words across 1,134 segments, with the original timestamps preserved so you can click any line to jump to that moment in the embedded player.

What you can do with it

Use the transcript to take notes, quote the speaker, build a study guide, generate a summary with ChatGPT or Claude via the YouTube Summary tool, or export it as a timed subtitle file with YouTube to SRT. You can also re-open it in the transcriber to choose a caption track available on the video.

Free YouTube transcript tool

YouTube2Text is a free YouTube transcript generator — no signup, no daily limit. Paste any YouTube link and get the full transcript instantly, with timestamps, click-to-jump, caption language selection, AI prompts for ChatGPT, Claude, and Gemini, and exports to TXT, SRT, VTT, or Markdown.