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As personal trainer, I find the dynamic phase to be my favorite exercise modality. The dynamic exercise modality merges all of the fitness components, such as strength, endurance, balance-stability, and coordination, into one refined skill.

The aim of a dynamic exercise modality is quickness and power. In reality, this modality could be further split into two modalities, speed and power. However, quickness and power are similar enough for the purpose of the current discussion.

First, power can be defined as ability to produced greatest amount of force in shortest amount of time. Jumping is a perfect illustration of power. In order to elevate my body up in the air against gravity I need to produce plenty of force, and I need to do this fast. On the other hand, quickness would be best identified by ability to change direction in the least a mount of time. Basketball point guards are required to be quick, but are rarely as powerful as their power forwards.

A perfect example of a pure power exercise is clean and jerk. Ability to lift the weight depends both on strength and speed at which the exercise is performed. Jump rope is an ideal example of quickness exercise. Unlike clean and jerk, which requires lifting heavy weight, the emphasis in this exercise is placed on the coordination and speed at which a light jump is performed.

Therefore, in dynamic modality, a personal trainer will likely manipulate both the resistance and time at which the exercise is performed. Quickness exercises will place more emphasis on the time variable where the power exercises will place more emphasis on the strength variable.
Since the emphasis is placed on dynamic movement, all exercises are to be performed at fast tempo. It is assumed that a client performing a dynamic exercise has properly progressed through integrative and strength exercise modalities. For power exercises, I would recommend repetitions between 5-8 and taking at least 2 minutes in between sets. Quickness exercises can be performed one after another, especially when training for a sport that requires conditioning.

Ralph Klisiewicz, is a certified personal trainer and a certified muscle activation technique specialist working in Chicago area. He has been working in the wellness/fitness industry for over 6 years. His fitness specialization is in human mechanics, as he often works with people who suffer from pain and joint imbalances. He writes on the topic of fitness extensively. Personal Trainer | Chicago