I don’t use 100 percent effort when actually training- only during competition. Mostly because the risk of injury, equipment required, and safety preparations for 100 percent effort are substantial- and the recovery time afterwards takes a week or more.

That said, when I was a beginner I used ”100 percent effort” a lot- because as a beginner my 100 percent effort was probably only really about 70 percent, I lacked the mental ability and pain tolerance for true 100 percent effort.