The Effective Training Dose

This is the third and final article in a 3 part article series in regards to training frequency. This article has the most practical applications of the three, as it includes tables to assist the coach or athlete in determining the number of training sessions to allot.

Finding the effective dose is the only way an athlete will progress on a weightlifting program. The effective dose is somewhere between the minimum effective dose, and the maximal tolerate dose. A blanked program cannot possibly cover all the variation an athlete or coach will find in what is effective for each individual, but a coach or athlete can evaluate the factors described above to make decisions involving training frequency, volume, and intensity

Age effects an athlete’s effective training dose much like a bell curve. In other words really young and really old athletes train the least often on weightlifting, and ages between these two train the most. Examine the table below, these are recommended training frequency based on age (with minimum experience listed for aid). If one qualifies for either age or experience but not the other, start with the lower training prescription and increase if necessary.

Strength and experience can be communicated under the parameters of a classification system. The author prefers a classification of untrained to elite. Athletes are classified by a qualifying total or by what competitions the athlete has qualified for. Listing all qualification totals the author uses would be to extensive because there are a tremendous number of weight classes to consider; therefore, competition qualification will be the evaluated factor. The table below should be evaluated with the table above to determine the most effective number of training days per week.

Time available to train and recover, and fitness level are the primary remaining factors to consider when determining training frequency, and are all wild cards, meaning they don’t follow the same rules listed above. For example, an athlete can be an advanced level athlete with over 8 years of experience but only have three days a week available to train. According to the tables above, this athlete should be training five days per week; however, the athlete cannot, because of time restrictions on training. The effective training does for this athlete would be limited to three days per week.

Time available to recover is equally as important when considering training. For example, squeezing every possible hour available in an athletes schedule for training without margin for relaxation and fun will certainly exceed an athlete’s threshold for recovery. Lifters need plenty of time for R&R, or rest and recovery. This R&R time must be accounted for in the lifters training schedule for training to be effective.

A lifters fitness, or general preparedness for training is often an overlooked aspect when considering training frequency. Fitness, as it applies to weightlifters, can most simply be defined as prerequisites necessary for long term development, and components of athleticism that are generally but not specifically involved in the competition lifts. Some examples of fitness attributes for lifters are work capacity, stamina, and coordination. If a lifter is lacking in fitness, it is usually caused by a long absence from training, or early specialization.

With all of these factors in mind, the coach and athlete can make adjustments to the previous table results. After establishing the recommended training frequency from these tables, first consider time available to train and make adjustments as necessary. Then, make sure rest and recovery time is allotted in the training schedule. Then finally, consider fitness levels. If fitness needs to be addressed, then drop a weightlifting session or two and replace them with conditioning workouts.

As time progresses, the athlete’s effective training dose will change; therefore, it is necessary to continue to make changes to training frequency as the athlete progresses. If the athlete runs out of time available to train, continue to progress the lifter by increasing the challenge of the weightlifting sessions available.