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DE Day: Dynamic Effort Training for Explosive Power & Speed

124 views · Published 21 December 2007 · 2:00 · Indexed 20 September 2026

Channel: Chris Duffin · 2007 · People & Blogs

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In this video, I’m focusing on Dynamic Effort (DE) Day, a key component of building explosive power, speed, and strength. DE training involves using sub-maximal weights (usually around 50-70% of your 1RM) and moving the bar as fast as possible while maintaining perfect form. This technique helps you develop speed out of the hole, improve lockout strength, and ultimately enhance your ability to move heavier loads more efficiently.

I’ll walk you through my DE workout, showing you how I set up for exercises like DE squats, DE bench press, and other explosive movements, explaining the importance of bar speed and proper technique. We’ll also dive into the use of accommodating resistance (bands or chains), which adds variable resistance throughout the movement, making it harder at the top and helping you build more power.

Whether you’re looking to break through strength plateaus, increase your powerlifting performance, or develop faster, more explosive lifts, DE training is a game-changer. Don't forget to like, comment, and subscribe for more tips on how to improve your lifting speed and strength!

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