Micro-dosing Strength Training for Elite Athletes
>> September 08, 2017
Over the years, I've noticed that some groups of high-level track and field athletes train more frequently during the competition phase, which seemed a bit unusual.
Typically, this is the time when athletes focus on tapering and peaking. In other words, coaches usually reduce both the volume and frequency of training (while maintaining intensity) to ensure athletes perform at their best during competition(s).
In a conversation about competition and peaking strategies, we unexpectedly discussed a "newer" training concept: micro-dosing.
Micro-dosing involves short, more frequent strength training sessions designed to maintain strength, power, and neuromuscular readiness without causing the usual fatigue. For example, instead of training twice a week with a total volume load of 8,000kg per session, you would train 4 times a week with each session having a volume load of ~2,000kg.
Unlike traditional strength training, a micro-dosing strength training session is relatively brief, lasting only 20-30 minutes. This approach helps athletes stay sharp, explosive, and "ready". For sprinters, it can be done after a less-demanding track workout (e.g., block starts, speed work, low-volume speed endurance).
To be effective, a micro-dosing session may include a mix of heavy and light (or moderate) exercises or varying load intensities. Complex training (or even contrast method), which involves heavy exercises followed by light or plyometric exercises, seems particularly appropriate.
Practical tips:
- Reduce the usual strength training session by half or more.
- Heavy exercise: >80% of 1RM (back squat, power clean, deadlift etc.).
- Light exercise: Vertical jump, horizontal jump, pogo jumps, hang snatch at 30-40% etc.
- Number of exercise: 2-3 main exercises plus 2-3 other (light) exercises.
- Variables, 1-3 sets and 2-4 reps.
- Exercise selection: based on suitability but prioritise compound exercises (squat, etc.).
- Note: Day 1 and day 3 sessions can be repeated during Day 2 and Day 4 sessions, respectively.
All in all, micro-dosing is about delivering frequent, small doses of training stimuli. It provides a flexible and efficient way to integrate strength training into an athlete's schedule. Micro-dosing strength training serves as a maintenance strategy or an "optimiser" for the strength and power that has been built over the past weeks or months.
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