The use of DEM (Dynamic Effort Method) is a key component used both for the upper and lower body to raise the impulse of the human movement systems fast twitch muscle fibers. Explosive power is a by-product of speed relative to strength, that involves using a light weight and accelerating it to maximal speeds. This training involves using low reps (2-3 per set) to obtain the highest muscle impulses most possible without inducing fatigue. 

Incorporating DEM into your existing training will promote better form practice on movements 

which consist of compound movements. Explosive strength resistance should be trained in the percentages of 20%-30% of a 100% maximal load. (Force equals mass x acceleration, if you use to light of resistance you be will unable to produce the correct force. And the opposite is true, if to much resistance is used you might not produce the strength necessary to accelerate it. The goal is to move the weight as fast as possible while maintaining perfect form throughout the exercise. In addition moving submaximal resistance is a useful tool to help break down technique and teach individuals where their weak points are. Fast and sloppy movements are not beneficial and are a big injury risk.

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DEM movements require a stretch reflex to occur which is essentially a plyometric. Plyometrics are usually not for beginners who are new to resistance training. However, a good coach should be able to evaluate your strength levels and coordination and can implement the use of DEM movements into your training when it seems proper to do so.

The use of DEM can be very helpful in all areas of fitness goals especially if you are involved in a sport that requires power and agility.  You don't necessarily have to be an athlete or play a specific sport to benefit from this kind of training. Anyone who wants to improve their overall physiology can benefit from this, primarily because it teaches mental focus and physical control.

One simple and effective way to start incorporating DEM into your training is to start with using raw body weight exercises. This allows the exerciser to learn how to control their own body weight first, which is  called relative strength. Once they can perform body weight exercises properly and maintain control, then introducing a combination of light free weights i.e. (bars, dumbbells, kettlebells, resistance bands, etc.) for more resistance is appropriate.

Doing so allows the exerciser to control more resistance at faster speeds. Having to control the body's inertia and the external resistance will force the body to generate more acceleration and deceleration which will cause the central nervous system to adapt accordingly.The body will only respond to the stimulus put upon it, ie (SAID Principle). On a side note, using machines are not going to be as helpful and will actually restrict movements. This can often lead to a false sense of strength. Although machines do have their place in fitness routines, the best athletes and strongest people in the world did not achieve their success by using them.

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Upper Body DEM Sample Exercise:

Depth or Loaded Pushups: This exercise is closer to a bench press or dumbbell press due to its line of force traveling on a horizontal vector . This movement allows for more explosive-like actions similar to pushing a heavy piece of furniture. There is a strong deceleration and stabilization component. If you're an athlete, loaded push-ups would serve better and you should reduce bench presses.

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Lower Body DEM Sample Exercise:

Vertical Jumping: This exercise really defines explosiveness for the lower body. The athlete can put everything into this movement as well as focus on the landing. You can teach just about anybody how to jump straight up. You also want to focus on the deceleration load between each jump so the athlete learns how to lands stabilized for the next attempt.

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