Alternative Rep Schemes for Dynamic Effort Upper Work

The Conjugate Method for Dummies 2.0: Practical Strength in the Real World

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Alternative Rep Schemes for Dynamic Effort Upper Work

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 all of my other word on the subject as its about as extensive as anywhere else but also you could that at 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. Alternative Rep Schemes for Dynamic Effort Upper Work.

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). You could reduce straight weight by 5% in this instance if you are a little bitch.

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 - 20 First reps, make them perfect and increase work capacity.

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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ALTERNATIVE SET & REP SCHEME 4)

Sometimes speed alone isn’t enough.

If your bench has plateaued or DE work just isn’t carrying over anymore, it might be time to switch gears for a block.

Enter the Repeated Effort (RE) Upper Wave - a simple, brutally effective method to push volume, increase muscular fatigue, and build pressing power without abandoning the Conjugate framework. I like it with one or more of the reps paused too (although I know 'not really DE work'

This works particularly well for raw lifters who already have good bar speed but are lacking size, stamina, or lockout strength. You’re still pressing hard. You’re just doing it with more grind and more muscle recruitment. You can do it a bit lighter as well if you want to run it twice - maybe shoot for 70% week one.

Here’s the wave:

Week 1 – 5x5 @ 75%

Week 2 – 5x5 @ 80%

Week 3 – 5x5 @ 85%

If you’re using bands or chains, knock the percentages down by 5-10% and replace with them.

Rotate bars and grips as needed - close grip, Swiss bar, incline, floor press, or whatever fits your weak point.

You’ll be tired. That’s the point. The accumulated fatigue across these sessions forces your body to dig deeper, recruit larger motor units, and build more usable pressing strength. Then, when you cycle back to DE waves, you’ll move faster and hit harder.

This isn’t a forever switch. Just another tool in your kit. Run the wave, reload the speed, and keep moving forward.

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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 dialled 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 specialise 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!

🚀 If you want to take the guesswork out of your programming and apply the Conjugate Method properly, my coaching can help. Whether you're new to Dynamic Effort work or a seasoned lifter looking to refine your approach, I build individualised training strategies tailored to your strengths, weaknesses, and goals.

📩 DM me or apply for coaching to unlock your full strength potential. Let’s build speed, power, and success - together. 💪 #TeamJoshHezza

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New Tools, Smarter Applications, Same Goal

It’s been a few years since this piece was first written. The fundamentals haven’t changed. Bar speed, intent, and smart rotation still win. But a few newer trends and coaching insights are worth adding to keep this relevant and ahead of the curve. These updates reflect how dynamic effort work has evolved and how lifters like us are pushing things forward.

Olympic Lifts Are Now Part of the Picture

Westside have started integrating Olympic variations like hang cleans and power cleans into their lower body DE work to build rate of force development. Even though this article focuses on upper body, the point is this: the dynamic effort method is expanding.

The lesson here is about intent and bar path. If you’re a strongman or field sport athlete, it may be worth experimenting with high pulls, snatch-grip pressing, or push press variations at the end of a DE upper session. You’re still chasing force. You’re just doing it from more than one angle.

Speed First, Percentages Second

We’ve always said it. Now more people are finally listening. Bar speed is the actual metric that matters in DE work. If you’ve got access to a velocity tracker, great. If not, film your sets and slow them down.

If the bar’s not moving fast, you’re not doing speed work. You’re doing moderately heavy triples with bad excuses. Drop the weight. Reset your setup. Earn your speed back. Percentages are just a starting point.

Repeated Effort Waves: Another Tool for the Toolbox

If your bench press is stuck and DE isn’t moving the needle, you can cycle in repeated effort waves. Westside has done this with great results for raw lifters and geared lifters alike.

Think of it like this:

• 3 weeks of DE work with standard waves or your choice of variation

• Then 3 weeks of RE work like 4x10, 5x8, or 3xAMRAP with close grip, incline, or floor press variations

You’re trading some speed for fatigue tolerance and muscular endurance. Then you come back to DE work sharper, more capable, and usually stronger at lockout. You don’t have to pick one approach forever. Rotate and reload.

No Bands, No Chains, No Problem

Plenty of lifters run DE upper in commercial gyms or home setups without accommodating resistance. Here’s what works.

No bands? Use controlled tempo and pauses. No chains? Try dead-stop floor presses or reduced range work.No specialty bars? Vary your grip, add pressing angles, and hammer the same intent.

The principle is always the same. Accelerate the bar as fast as possible through the full range. If you do that with control and precision, you’re still getting the job done.

Synthesis and What Comes Next

If you’ve already run the waves in this article, perfect. But don’t stop here. Let it evolve with your training.

✅ Integrate newer approaches when needed

✅ Keep tracking bar speed however you can

✅ Personalise your wave structure based on weak points

✅ Recover hard so you can train fast

✅ Every set should have a purpose.

The best DE programming isn’t rigid. It’s reactive. You keep the core goal the same. Then you build the structure around it.

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I coach lifters who are trying to get faster, stronger, and more explosive without wasting years on volume that doesn’t carry over. That means smart DE integration, heavy ME rotation, and accessories that actually fix your problems.

📩 Message me at @jh__eliteperformance or apply through TEAMJOSHHEZZA.com.No fuckery. Just focused, custom-built programming that works.

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New Insights in 2025

When I first wrote this article back in 2019, the goal was simple: give lifters a handful of practical alternatives to the standard 9×3 wave so they could actually get results from Dynamic Effort Upper work. That core idea hasn’t changed. The schemes laid out above are still useful, still build pressing power, and still give you months of productive programming.

But the sport has moved on. My coaching has moved on. And over the last few years, I’ve had the chance to test these waves not just on my own benching, but across dozens of lifters - powerlifters, strongman competitors, and athletes outside the barbell sports altogether. That testing, combined with the way Conjugate itself has evolved, has given me a clearer view of how DE Upper fits into a full system, and where it can be pushed further.

This “second half” is about those lessons. Not new for the sake of novelty, but refinements drawn from real-world training since 2019:

• how DE Upper waves integrate into complete weekly structures,

• how to apply them to logs, axles, and dumbbells for strongman,

• what velocity tracking has taught us about load and bar speed,

• and how hybrid or repeated-effort cycles can break plateaus for raw lifters.

Think of the first half as the toolkit. What follows is the blueprint - how to actually use those tools in 2025, with the benefit of hindsight and hard data.

 Integration with Full-Week Templates

Dynamic Effort Upper doesn’t live in isolation. On paper it looks like just another training slot - 9×3 on a bench, or whatever variation you’re running - but in practice it interacts with everything else in the week: your Max Effort Upper, your accessories, and even your recovery windows.

How DE Upper interacts with ME Upper The simplest mistake most lifters make is to treat DE and ME as two separate universes. They’ll crush a heavy Max Effort press early in the week - floor press, close-grip, incline, log, whatever - and then show up to Dynamic Effort day expecting to move fast. But DE doesn’t erase the fatigue you’ve banked from ME. It magnifies it. If your triceps are fried from a Monday board press max, Wednesday’s speed bench will expose it in every set.

That’s why DE Upper is often best thought of as the “echo” of ME Upper. You’re training the same patterns, but through a different lens. Heavy max work taxes the nervous system, connective tissues, and absolute force production. Speed work then reinforces bar path, builds technical sharpness under load, and lets you accumulate volume without doubling down on maximal fatigue. When you look at it this way, the job isn’t just to run DE waves - it’s to design ME selections and accessories so that DE can still be executed with intent.

The sliding scale of fatigue There’s a trade-off that shows up clearly once you’ve run enough cycles. The heavier and more aggressive your DE waves, the less headroom you have for extreme ME sessions in the same block. Push DE too far into 75–85% repeated-effort territory while also hammering 3RM/2RM tests on ME day, and you’ll stall. Instead of bar speed improving, you’ll see sloppy reps, lost intent, and mounting elbow/shoulder irritation.

Think of it as a sliding scale:

• Lighter, classic DE (50–65% + bands/chains) → pairs well with heavier, riskier ME waves.

• Moderate DE with finishers or extra sets → pairs with middle-ground ME work (variation maxes, 3–5RM ranges).

• Heavy DE or RE-style DE (75–85%) → pairs best with technical or submaximal ME work (percentage waves, rep targets, or less joint-stressing variations).

This doesn’t mean you can’t run heavy waves. It means you need to adjust the rest of the week so the total fatigue makes sense. The lifters who thrive on DE Upper are the ones who respect that relationship, not the ones who try to redline both ends.

Practical placement for strongman athletes For strongman, DE Upper takes on another dimension: specificity. If your next competition has a log for reps, a circus dumbbell medley, or an axle clean and press, then your DE Upper should stop looking like a flat bench wave and start looking like race-pace event practice. A 9×3 bench press can build general speed, but it doesn’t teach you how to dip and drive a log with precision.

Practical setups I’ve used with athletes:

• Log waves instead of barbell bench. Keep the same set/rep framework (e.g. 9×3, 15×3, 5×5/5×3/3×1) but perform it on the log. Use comp-style cleans on some waves, power-clean starts on others.

• Axle push press waves. Focus on fast leg drive, bar path discipline, and technical carryover to medleys. Percentages run slightly lower than barbell because the clean itself adds fatigue.

• Dumbbell speed clusters. Instead of 9×3, run short clusters of singles (e.g. 1–1–1–1 on :20 rest) to simulate competition pacing. This keeps the DE intent alive while developing the skill of repeated reps under fatigue.

In these cases, accessories and recovery matter even more. Heavy yokes, stones, and deadlifts already punish shoulders and triceps indirectly. If DE Upper is log/axle-based, you may need to trim accessory pressing volume and double down on rear-delt, upper back, and elbow-health work. The goal is to leave the session feeling faster and sharper - not like you’ve just added another ME day.

 DE Upper is never just “9×3 and done.” It’s a moving piece in a weekly puzzle. Where you set your ME lifts, how you scale fatigue, and which implements you choose all dictate whether it builds you up or breaks you down. In 2025, with more strongman data and coaching experience behind it, the message is clear: integrate DE Upper deliberately, not generically. Treat it as the echo of ME, keep the sliding scale of fatigue in mind, and shape it around the implements you actually need to press in competition. That’s how you make it work long-term.

Velocity-Based Training (VBT) Insights

Velocity-based training has exploded in popularity over the last few years. For some, it’s been marketed as the magic bullet that makes Dynamic Effort “scientific.” For others, it’s just another distraction that turns into an arm-waving contest in the gym. Both extremes miss the point. VBT can sharpen your DE work - but it can also ruin it if you let the numbers run the session instead of the bar path.

The risk side: competition over execution The biggest mistake with VBT is turning it into a race. I’ve watched lifters chase peak speeds so hard that they shorten range of motion, bounce the bar, flare their elbows, or jerk reps into positions they’d never use under a max. They hit the number on the screen, but the rep itself has zero carryover to a clean log press, bench, or axle. DE work is supposed to reinforce technical skill under speed. Once the tech breaks down, you’re not training speed - you’re training bad habits.

This is especially toxic in group settings. Give a room of competitive strongman or powerlifters a screen that says “fastest rep wins,” and within three sets you’ve got athletes cutting presses three inches short just to flash a bigger m/s. That’s a recipe for silly goose behaviour.

What the data actually shows (client trends 2019–2025) Over the last five years I’ve had enough athletes run VBT consistently that some patterns stand out:

• Bar speed zones do align with performance. Lifters who consistently press in the 0.8–1.0 m/s range on submaximal loads (bench, log, or axle) tend to see the cleanest transfer into comp-weight performance. They move fast enough to build force production, but not so fast that technique falls apart.

• Above ~1.1 m/s pressing often correlates with “too light” loads - reps look snappy on the screen, but there’s no meaningful carryover to comp-weight execution. That’s fine for warm-ups, but not where you want to sit for a training cycle.

• Below ~0.6–0.65 m/s is where the red flags fly. At those speeds, fatigue is dictating the rep, not intent. It’s the tell-tale sign you’re creeping out of DE and into “grindy triples.” Every time a client sat in this zone for more than a week, bar speed collapsed further and elbows/shoulders started to flare up.

• Event specificity matters. On log, a 0.7–0.8 m/s average often produces the best comp transfer because the clean itself adds fatigue and the dip-drive rhythm isn’t as “pure” as a barbell press. On axle, I’ve seen slightly faster bar speeds (~0.85–0.95) carry over better to medley performance, because speed off the chest dictates whether the bar even moves.

  
  

Red flag speeds  If your DE pressing lives below 0.65 m/s average velocity, you’re no longer training “dynamic effort.” You’re just repping moderately heavy weights slowly and hoping it counts. Similarly, if you’re logging sets over 1.1 m/s, you’re either under-loading or letting form collapse to hit an artificial speed. Both are a waste of time.

The real work lives in the middle. Keep pressing speeds between 0.75–0.95 m/s for most of your DE waves. That’s fast enough to develop force but controlled enough to hold technique. Rotate bars, grips, and implements as usual, but keep those velocity targets in mind. If you can’t hit them, drop the load until you can. If you can exceed them easily, add weight but don’t chase a number at the expense of execution.

 VBT can refine DE Upper - but only if you use it as a tool for feedback, not as a scoreboard. The goal isn’t to win a race against the sensor. The goal is to hit a technical rep at a speed that actually carries over to log, bench, or axle performance. Respect that, and velocity feedback keeps your DE work honest. Ignore it, and you’ll just end up with a highlight reel of sloppy reps moving fast but building nothing.

 Strongman-Specific DE Upper

Dynamic Effort Upper isn’t locked to the flat barbell bench. In fact, for strongman athletes, it often makes more sense to move the DE wave onto the implements that actually show up on the competition floor. The intent is still the same - train speed, force production, and technical sharpness under submaximal loads - but the tool changes.

Log, axle, and dumbbell as primary DE implements

• Log press waves. The most direct swap. Instead of 9×3 on bench, you can run 9×3 log at 50–70% (with or without bands/chains if your setup allows). This builds rhythm in the clean and dip, teaches you to recycle reps under fatigue, and reinforces overhead stability at pace. Many lifters find this carries over more directly to comp log than bench speed work ever will.

• Axle press waves. Here, bar speed isn’t just about force - it’s about beating the whip and holding position off the chest. Running axle DE waves (triples at speed, or density blocks like 12×2 on :30) builds the ability to cycle clean-and-presses quickly and handle the unique bar path demands of axle.

• Circus dumbbell density. Traditional DE waves don’t fit dumbbell well. Instead, use density DE work: e.g. 12×1 every :30 at 60–70% of your best dumbbell. Each rep is fast, crisp, and technically sound. By the last set, fatigue forces you to maintain rhythm under pressure, which is exactly what wins dumbbell for reps in competition.

  
  

Event prep integration The beauty of strongman-specific DE upper is how neatly it slots into contest prep. If your upcoming show has a log for reps, cycle a 3-week log DE wave in place of bench. If it’s a dumbbell medley, build a density block with comp-weight bells. If it’s an axle clean & press ladder, programme speed doubles or triples with submax loads but with strict time caps. The point is to bias your DE wave toward the event you’ll actually be scored on, without abandoning the intent of bar speed and technical sharpness.

Jerk drive vs strict speed pressing Not all DE pressing should look the same.

• If you’re prepping for a log or axle with a dip-and-drive, bias your DE wave toward jerk drive practice. Focus on bar speed out of the dip, crisp catch positions, and locking out without delay.

• If the event is strict (or you’ve got a glaring weak point in pure pressing strength), bias toward strict speed pressing. Here, the DE wave is about punching through sticking points with bar speed and training your shoulders/triceps to fire explosively.

Both approaches live inside the same Conjugate logic - you’re just choosing which technical quality needs the most sharpening at that point in the season.

Upper/lower event pairing Another overlooked layer is how you integrate loading and moving events around DE waves:

• Loading events (stones, sandbags, kegs) fit naturally on DE Upper days. They train upper-body power, bracing, and extension, all of which complement pressing speed. A typical DE Upper session might end with a 3–5 stone series at submax loads, or speed sandbag loads on the clock.

• Moving events (yoke, farmers, frame, sled) fit best on DE Lower days. The force and bracing demands overlap with squatting and pulling mechanics, and they keep the session flow more coherent. Think of DE Lower as “lower body + locomotion” and DE Upper as “upper body + loading/explosiveness.”

 For strongman, DE Upper should never be seen as “bench speed work only.” It’s a flexible slot that can (and should) rotate across log, axle, dumbbell, and even loading events depending on the contest calendar. The principle remains unchanged - fast, technically sound reps at submax loads - but the tool shifts to match the sport. That’s what makes it useful.

Hybrid Waves (DE/RE Blends)

Not every pressing block has to live in the neat boxes of “speed work” or “repeated effort.” For raw lifters in particular, a middle ground often produces the best carryover - especially once the easy bar-speed gains have been tapped. Hybrid waves allow you to keep the intent of Dynamic Effort pressing while introducing controlled fatigue and volume to drive hypertrophy and lockout strength.

The structure A classic hybrid looks like this:

• Start the wave with traditional DE sets (e.g. 9×2 or 8×3 at 50–65%, moved as fast as possible).

• Finish the wave with higher-rep “top sets” in the 4–5 rep range at ~70–75%.

This way, you get the benefit of crisp first reps for bar speed and a chance to load fatigue into the same movement pattern. It’s the best of both: acceleration early, muscular stress late.

Examples

• 9×2 bench at 55–65%, then 2×5 at 70–75%.

• 5×5 at 65–70%, with strict bar speed intent, allowing fatigue to build across sets.

• Cluster hybrid: 3×(3+2) @ 60–70%, where the first 3 reps are treated as speed work, and the final 2 reps push into controlled grind.

Why it works

• Raw lifters benefit more from muscle and work capacity than equipped lifters, who can rely on gear rebound. Blending DE with RE bridges that gap.

• By biasing the first rep of every set toward speed, you still build rate of force development. By allowing later reps to creep into fatigue, you force raw triceps, pecs, and shoulders to adapt under longer tension.

• Hybrid waves also stop lifters from “gaming” DE into sloppy speed sets. Once fatigue sets in, you either hold form or you expose where you break down. Both outcomes give useful feedback.

When to blur the lines Hybrid waves are most useful in blocks where:

• Pressing plateaus have set in - speed work alone isn’t adding kilos to the bar, and pure RE cycles feel too grindy.

• Off-season hypertrophy is a priority, but you don’t want to lose the speed element.

• Strongman prep calls for pressing endurance and speed in the same block (e.g. shows with both dumbbell medleys and log for reps).

Think of hybrids as a “bridge block” between pure DE and pure RE. You’re deliberately breaking the purity of either method to solve a specific problem.

Layering other tools Hybrids don’t have to stop at sets and reps. You can extend the principle with smart add-ons:

• Plyometrics or med ball throws → place these either before DE sets (as a primer for intent and RFD) or after (to squeeze more explosive volume out once pressing is fatigued).

• Secondary movements → on hybrid DE days, add a supplemental press that directly preps you for the next week’s ME lift. For example: incline log speed sets on DE day → heavy axle incline on ME day.

 Hybrid waves prove that DE doesn’t have to live in a vacuum. For raw lifters especially, pressing power comes from both speed and fatigue tolerance. By combining the two inside a structured wave, you get the acceleration that makes DE valuable and the muscle-building grind that keeps lifts progressing long-term. It’s not a replacement for either DE or RE - it’s a deliberate blur, programmed with intent.

Another tweak that works well in hybrid waves is pausing the first rep of each set. This mirrors competition demands on log, axle, and bench, where a dead-stop start makes or breaks a lift. It also stops lifters from bouncing into false speed. On Week 3, you can finish the wave by working up to a heavier single or double after your prescribed sets. This gives you a chance to apply the speed and fatigue you’ve built into a near-max effort without grinding into failure - bridging DE, RE, and ME in one seamless block.

Long-Term DE Evolution

Dynamic Effort pressing shouldn’t live in a vacuum. The most successful lifters treat it as a long-term progression tool, not a one-size-fits-all wave they recycle endlessly. Just like Max Effort work, DE has to evolve across the year to stay fresh, targeted, and productive.

The model I’ve come back to over the past few seasons is a macro-level rotation of stimulus: DE → RE → DE → Hybrid, repeated across blocks. This approach builds the speed you need, reinforces pressing muscle through fatigue work, then recharges bar velocity before blending the two again. It keeps intent sharp and avoids the stagnation you see when lifters run 9x3 forever and wonder why their bench hasn’t moved.

A practical example:

• Block 1 (Weeks 1–3): Standard DE 9x3 @ 50–60% + bands/chains.

• Block 2 (Weeks 4–6): RE 5x8 or 4x10 at 70–75% (barbell or specialty bar).

• Block 3 (Weeks 7–9): High-density DE (20x3 or 12x1 on short rest).

• Block 4 (Weeks 10–12): Hybrid wave – e.g. 5x5, 5x3, 3x1, 1x1 progression, or DE with RE-style finishers.

That’s one full 12-week arc. Run it back with different bars and implements, and you’ve got a half-season plan that keeps pressing performance climbing.

In an alternative modell, I also like alternating 3-week sub-blocks inside a 9-week cycle:

• 3 weeks of 9x3 DE pressing

• 3 weeks of 5x5–8 RE pressing

• 3 weeks of either 20x3 density waves or mixed 5x5, 5x3, 3x1, 1x1 depending on whether the goal is power endurance, skill under fatigue, or near-max practice.

This layered planning does two things:

1. It stops the nervous system from dulling to one repeated stimulus.

2. It ensures each pressing block has a clear carryover - speed feeds strength, fatigue tolerance feeds speed, and hybrid waves sharpen both for ME tests or competition prep.

Over a year, this creates a rhythm: not just random DE days strung together, but a planned evolution of pressing qualities, designed to peak when it matters most.

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The Conjugate Colossus Model

The Conjugate Colossus is a 12-week progression system that re-engineers the Conjugate Method for powerbuilding: keeping the backbone of Max Effort strain and Dynamic Effort speed, but weaving hypertrophy into the main rotation instead of leaving it buried in accessories.

Where classical Westside runs ME and DE weekly, with hypertrophy as “extra work,” Colossus flips the hierarchy. Hypertrophy isn’t an afterthought  -  it’s a programmed driver of long-term strength. The system does this by using staggered three-week waves:

• Upper Body: ME → ME → RE (two weeks of strain, then a hypertrophy exposure)

• Lower Body: DE → RE → DE (speed, volume, speed)

That stagger prevents overlap fatigue (e.g. both upper and lower hypertrophy hitting at once), while ensuring every lifter touches strain, speed, and volume in regular rotation.

Each 12-week cycle is divided into four mini-waves:

1. Foundation (Weeks 1–3): Clean ME lifts, straight-weight DE, broad hypertrophy accessories, base conditioning.

2. Overload (Weeks 4–6): Harder ME strain, accommodating resistance in DE, heavier supplementals, loaded conditioning.

3. Transmutation (Weeks 7–9): More specific lifts, higher intensities, comp-style accessories, speed under load.

4. Colossus Peak (Weeks 10–12): PR attempts, heaviest DE, laser-targeted accessories, strongman/powerlifting event focus.

This wave-on-wave structure means you never go three weeks without hypertrophy, never three weeks without speed, and never more than a fortnight without heavy strain. The stressors overlap but don’t drown each other, which keeps progress sustainable while biasing size and bar speed in a way most hybrids fail to.

Becoming the Conjugate Colossus

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On paper, it looks like a Conjugate-style hybrid split. In practice, it feels like a constant gear shift: one week pressing heavy, the next chasing speed, the next chasing volume, but always with ME/DE/RE logic intact. The outcome is growth that actually feeds strength, and strength that scales with the new muscle you’ve built.

The Squat for Dummies: Raw, Equipped, and Strongman

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Accessory Pairings with DE Upper

Dynamic Effort Upper isn’t just the main lift. What you plug in immediately after the speed work decides whether the session drives long-term progress or stalls out after a few flashy triples. Over the last few years, I’ve shifted toward treating accessories on DE days as direct extensions of the speed stimulus. The logic is simple: once the nervous system is primed by fast, high-intent pressing, you can channel that readiness into heavier, hypertrophy-focused work that attacks weak points without overlapping strain from Max Effort day.

Why pair this way?

• Primed nervous system: Speed sets wake up motor units and reinforce crisp bar paths. Following them with targeted accessories lets you train those same muscles under heavier, slower conditions, cementing the adaptation.

• Hypertrophy with carryover: Instead of chasing a random pump, the accessories build the exact structures that the DE lift depends on - triceps to finish, lats to stabilise, shoulders to stay tight under load.

• Weak-point insurance: By matching accessory to implement, you close the gaps specific to log, bench, axle, or dumbbell.

Examples in practice

• DE Log → Rolling Triceps Extensions. After 9×3 log speed presses, the triceps are primed but not exhausted. Rolling extensions with a football bar or dumbbells overload the lockout in a hypertrophy range, turning speed into lasting strength.

• DE Bench → Weighted Chin-Ups or Chest-Supported Rows. The bench press wave lights up pressing mechanics, but pairing it with heavy vertical/horizontal pulling keeps the shoulders balanced and reinforces bar path control. The faster you can stabilise, the faster you can press.

• DE Axle → Front Raises or Bradford Presses. The axle’s bar path demands anterior deltoid stability and seamless turnover. Hitting the shoulders directly after axle speed work builds the endurance to hold clean positions and recover for the next dip-drive.

• DE Dumbbell → Overhead Triceps Extensions. Dumbbell density waves hammer single-arm stability. Following with a bilateral triceps accessory builds the horsepower to press each bell harder without relying on momentum.

How to structure the pairings

• Keep them heavy enough to matter. 3–5 sets in the 6–12 rep range is usually the sweet spot.

• Rotate every 2–3 weeks. Just like main lifts, accessories lose effect if you keep hammering the same one indefinitely.

• Respect recovery. DE day is not ME day - if the accessories turn into grinders, they’ll bleed into the rest of the week. Train them hard but stop short of failure.

 DE Upper primes the nervous system. Accessories extend the stimulus. Treat them as part of the same conversation rather than separate silos, and you’ll turn speed into hypertrophy, hypertrophy into strength, and strength into pressing numbers that keep moving forward.

Looking back over several years of programming, certain patterns keep showing up when athletes commit to Dynamic Effort Upper waves. While the individual details vary, the broader trends are clear enough to shape how I program DE pressing today.

Response to the classic 9×3 model For many lifters, especially those with an equipped or highly technical background, the traditional 9×3 setup works well. They thrive on lower-rep exposures, stay explosive, and build bar speed without needing extra volume. But for raw lifters or athletes outside of powerlifting, the carryover isn’t always as strong. They often need more pressing volume or fatigue to see meaningful progress.

Alternative schemes and raw lifters This is where higher-volume or hybrid DE approaches come in. Schemes like 5×5, 20×3, or blends of DE and RE tend to push raw athletes forward faster. They get enough speed exposure to sharpen intent, but the added volume forces adaptation in the triceps, shoulders, and chest. The result is fewer plateaus and steadier bench or overhead progress across a training year.

When repetition effort waves solved the problem One repeated trend is lifters who stall after months of DE-only work suddenly breaking through when a block of RE pressing is introduced. By cycling 3–6 weeks of higher-rep bench or overhead into the rotation, they add size, endurance, and tolerance for fatigue. When DE waves return, bar speed is noticeably sharper and the pressing ceiling higher.

Strongman-specific carryover For strongman athletes, the lessons are even more direct. Running DE waves on log, axle, or dumbbell instead of the barbell consistently improves event performance. The athletes who commit to DE dumbbell work, for example, often find that competition reps feel smoother and more repeatable - not because they’ve added raw strength, but because their ability to produce speed and recycle reps under fatigue has been trained directly.

• Traditional DE alone works for some, but not all.

• Raw lifters often benefit from added volume, hybridisation, or RE cycles layered into the year.

• Strongman athletes see the greatest gains when DE pressing is shifted onto the implements they actually compete with.

The big picture is that Dynamic Effort Upper is not a fixed prescription. It’s a tool that responds differently depending on the athlete, the sport, and the context. The best outcomes come from treating DE as adaptable - tuned to the lifter’s weak points and competition needs - rather than rigidly applied the same way across the board.