Why Speed Work Isn't Just For Athletes

Kyle Zulon
May 25
3 min read

The Everyday Power of the Dynamic Effort Method

When most people think of lifting heavy, they picture grinding reps, slow lifts, and max-out attempts. But here’s a truth bomb: if you’re not training to move fast, you’re leaving gains on the table and risking long-term performance.

At GritLab, we use the Dynamic Effort Method (also called “speed work”) not just for competitive athletes, but for everyday athletes — like busy professionals, ex-athletes, and anyone who wants to stay powerful, healthy, and strong for life.

Let’s break it down.

What Is the Dynamic Effort Method?

The Dynamic Effort (DE) Method is all about moving submaximal loads with maximal intent and velocity. Instead of lifting as much weight as possible, the goal is to lift moderate weight as fast as possible.

Westside Barbell—the OGs of the Conjugate Method — define DE work as “lifting a non-maximal load with the greatest amount of force in the shortest amount of time.”

In simpler terms:

Move light-to-moderate weight FAST. With purpose. Every rep.

The Science: Why It Works

The DE Method trains your Rate of Force Development (RFD) — how quickly your muscles can produce force. That matters because power (force × speed) declines faster with age than strength.

Studies have shown that:

Power is a better predictor of fall risk than strength in older adults (Skelton et al., 1994).
Training for velocity improves coordination, agility, and even strength output (Cormie et al., 2011).

Even if you’re not a competitive lifter or athlete, the benefits are massive:

Faster reaction time
Improved athleticism
Better carryover to real-life strength (like sprinting, jumping, or avoiding injury)

Why We Use It at GritLab

At GritLab, we don’t just chase heavy lifts, we train all the traits that build sustainable performance. Dynamic Effort is baked into our programs because:

✅ It teaches the nervous system to fire faster

✅ It keeps lifters sharp and explosive

✅ It builds strength without excessive joint stress

✅ It maintains athleticism as we age

And let’s be honest: it’s fun. There’s something empowering about ripping fast reps with chains or bands, knowing you’re building power that lasts.

How It Works in Training

Here’s what a DE day might look like in GritLab Iron:

DE Squats, Bench, and Deadlifts

45-55% of 1RM in bar weight
Plus bands or chains for accommodating resistance
6–12 sets of 2–3 reps
Rest: 45–60 seconds
Intent: EVERY rep as fast as possible with perfect form

We rotate lifts weekly to avoid plateaus and overuse. Some weeks it’s banded squats, other weeks speed deadlifts or kettlebell work. The point is intent and speed, not just the bar weight.

Final Thoughts

Power is the first thing we lose with age. But it’s also one of the most trainable traits—if you know how to train it right.

The Dynamic Effort Method helps you stay fast, strong, and athletic—whether you’re 28 or 58. At GritLab, we don’t just build strength. We build durable, explosive athletes for life.

So the next time you see “DE Squat” in your program, don’t coast through it.

Get tight. Get snappy. Move the bar like it’s a fight. That’s how we train with grit.

Ready to Train Smarter?

Whether you're chasing PRs or want to stay explosive, the Dynamic Effort Method belongs in your training. We use it weekly in our GritLab Programs. Get strength-focused programming designed for real people with real lives.

✅ Smart programming

✅ Conjugate-style cycles

✅ Joint-friendly variations

✅ Big results

💪 Want in? Click here to try GritLab Programs today →

Or DM us on Instagram with any questions. Let’s build power that lasts.

Citations:

Skelton, D. A., Greig, C. A., Davies, J. M., & Young, A. (1994). Strength, power and related functional ability of healthy people aged 65–89 years. Age and Ageing, 23(5), 371–377. 👉 Found that power output, not just strength, was a key predictor of functional ability and fall risk in older adults.
Cormie, P., McGuigan, M. R., & Newton, R. U. (2011). Developing maximal neuromuscular power: Part 1—biological basis of maximal power production. Sports Medicine, 41(1), 17–38. 👉 Showed that power-focused training enhances not only rate of force development but also coordination and performance across athletic and general populations.