Files and links (2)
Preprint VersionCC BY V4.0, Open Access
Preprint
The minimum effective training dose required to increase 1RM strength in powerlifters
SportRxiv Preprints, Vol.13 May 2021
Society for Transparency, Openness, and Replication in Kinesiology
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 5 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 & highly experienced PL coaches (n=28), an interview & survey study with PL coaches and PL athletes of all levels (n=137), 2 training intervention studies with intermediate-advanced PL athletes (n=25) & 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 approximately 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 to 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 approximately 80% of the single repetitions load, may produce greater gains over six 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 approximately 6-10 repetitions.
Details
- Title
- The minimum effective training dose required to increase 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 R Helms (Author) - Auckland University of TechnologyMilo Wolf (Author) - Southampton Solent UniversityGreg Nuckols (Author)James Steele (Author) - Southampton Solent University
- Publication details
- SportRxiv Preprints, Vol.13 May 2021
- Publisher
- Society for Transparency, Openness, and Replication in Kinesiology
- Date published
- 2021
- DOI
- 10.31236/osf.io/wubps
- Organisation Unit
- University of the Sunshine Coast, Queensland
- Language
- English
- Record Identifier
- 99533806302621
- Output Type
- Preprint
Metrics
23 File views/ downloads
86 Record Views