Training for athletes requires consideration for seasonal changes in sport volume.
Particularly, training volume and frequencies are manipulated during the off-season, pre-season, and in-seasons to optimize training adaptations and recovery.
In-season training is a challenge as sport volume is highest, limiting the time and recovery opportunities from weight-room training.
For in-season training, what are the effects of resistance training frequency on maximum strength in athletic and well-trained populations?
What did the researchers do?
- The researchers performed a systematic review and meta-analysis investigating the effect of training frequency on muscular strength.
- The aim was to determine if a potential best frequency exists to accommodate in-season resistance training.
- Specifically, researchers compared higher vs lower training frequencies.
Strength Measures
- Upper and lower body maximal strength measures were independently extracted from the included studies for further analysis.
- Maximal strength tests included 1RM back squat, leg press, and bench press, and maximum voluntary isometric contraction of the knee and elbow flexors.
What did they report?
- The findings of the systematic review and meta-analyses demonstrate that although the majority of interventions demonstrated significant and small positive effects (p < 0.001 and g ≤ 0.562) of resistance training (pre- to post-intervention) for upper (p = 0.505 and g = 0.088) and lower body (p = 0.651 and g = 0.061) strength.
Lower Body Results
Upper Body Results
What does this mean?
- When volume is equated, there is no clear difference between RT frequencies in populations described as well trained over a 6- to 12-week period.
- These data suggest potential flexibility in resistance-training prescription across a micro-cycle.
Coach's Takeaway
- Higher versus lower training frequencies have similar results for strength adaptions in well trained populations.
- More frequent strategies such as micro-dosing are viable tools to use during phases of the athletic years with dense schedules (e.g., in-season).
- Less frequent sessions, for example 2 vs 4 training sessions in a week, are also beneficial options and could be a great option based on your sport schedules, weight-room availability, etc.
- Coaches have flexibility in resistance-training prescription across a micro-cycle.
