Files and links (2)
Published VersionCC BY V4.0, Open Access
Journal article
The Minimum Effective Training Dose Required for 1RM Strength in Powerlifters
Frontiers in Sports and Active Living, Vol.3, pp.1-22
2021
Abstract
The aim of this multi-experiment paper was to explore the concept of the minimum effective training dose (METD) required to increase 1-repetition-maximum (1RM) strength in powerlifting (PL) athletes. The METD refers to the least amount of training required to elicit meaningful increases in 1RM strength. A series of five studies utilising mixed methods, were conducted using PL athletes & coaches of all levels in an attempt to better understand the METD for 1RM strength. The studies of this multi-experiment paper are: an interview study with elite PL athletes and highly experienced PL coaches (n = 28), an interview and survey study with PL coaches and PL athletes of all levels (n = 137), two training intervention studies with intermediate-advanced PL athletes (n = 25) and a survey study with competitive PL athletes of different levels (n = 57). PL athletes looking to train with a METD approach can do so by performing ~3–6 working sets of 1–5 repetitions each week, with these sets spread across 1–3 sessions per week per powerlift, using loads above 80% 1RM at a Rate of Perceived Exertion (RPE) of 7.5–9.5 for 6–12 weeks and expect to gain strength. PL athletes who wish to further minimize their time spent training can perform autoregulated single repetition sets at an RPE of 9–9.5 though they should expect that strength gains will be less likely to be meaningful. However, the addition of 2–3 back-off sets at ~80% of the single repetitions load, may produce greater gains over 6 weeks while following a 2-3-1 squat-bench press-deadlift weekly training frequency. When utilizing accessory exercises in the context of METD, PL athletes typically utilize 1–3 accessory exercises per powerlift, at an RPE in the range of 7–9 and utilize a repetition range of ~6–10 repetitions.
Details
- Title
- The Minimum Effective Training Dose Required for 1RM Strength in Powerlifters
- Authors
- Patroklos Androulakis-Korakakis (Author) - Southampton Solent UniversityNick Michalopoulos (Author) - Southampton Solent UniversityJames P. Fisher (Author) - Southampton Solent UniversityJustin Keogh (Author) - University of the Sunshine Coast, QueenslandJeremy P. Loenneke (Author) - University of MississippiEric Helms (Author) - Auckland University of TechnologyMilo Wolf (Author) - Southampton Solent UniversityGreg Nuckols (Author)James Steele (Author) - Southampton Solent University
- Publication details
- Frontiers in Sports and Active Living, Vol.3, pp.1-22
- Publisher
- Frontiers Research Foundation
- Date published
- 2021
- DOI
- 10.3389/fspor.2021.713655
- ISSN
- 2624-9367
- Copyright note
- Copyright © 2021 Androulakis-Korakakis, Michalopoulos, Fisher, Keogh, Loenneke, Helms, Wolf, Nuckols and Steele. This is an open-access article distributed under the terms of the Creative Commons Attribution License (CC BY). The use, distribution or reproduction in other forums is permitted, provided the original author(s) and the copyright owner(s) are credited and that the original publication in this journal is cited, in accordance with accepted academic practice. No use, distribution or reproduction is permitted which does not comply with these terms.
- Organisation Unit
- University of the Sunshine Coast, Queensland
- Language
- English
- Record Identifier
- 99655797102621
- Output Type
- Journal article
Metrics
213 File views/ downloads
46 Record Views
InCites Highlights
These are selected metrics from InCites Benchmarking & Analytics tool, related to this output
- Collaboration types
- Domestic collaboration
- International collaboration
- Web Of Science research areas
- Sport Sciences