The Minimum Effective Training Dose Required for 1RM Strength in Powerlifters

Bibliographic Data

ID5285136
AuthorsPatroklos Androulakis-Korakakis, Patroklos Androulakis‐korakaki (0000-0002-0832-0100, corresponding author), Nick Michalopoulos, James P Fisher (0000-0001-7851-9222), James Fisher (0000-0001-9201-4204), Justin Keogh (0000-0001-9851-1068), Jeremy P Loenneke (0000-0001-5409-9075), Eric Helms, Eric R Helms (0000-0002-4849-9336), Milo Wolf (0000-0002-9124-3977), Greg Nuckols, James Steele (0000-0002-8003-0757)
Year2021
Volume3
Pages713655-713655
Publication date2021-08-30
Peer ReviewedYes
Open AccessYes
TypeARTICLE
VenueFrontiers in Sports and Active Living (JOURNAL)
Journal identifiersISSN: 2624-9367 • E-ISSN: 2624-9367
PublisherFrontiers Media SA (PUBLISHER • CH)
DOI10.3389/fspor.2021.713655
PMID34527944
OpenAlexW3198599547
LanguageEN
Citations received1
References cited60

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

Athletes · Elite Athletes · Heart rate · Muscle strength · One-repetition maximum · Perceived exertion · Physical medicine and rehabilitation · Physical therapy · Rating of perceived exertion · Strength Training · Mathematics · Medicine · Psychology · Sport Psychology and Performance · Sports injuries and prevention · Sports Performance and Training · Internal Medicine

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