Micro-dosing of resistance training in soccer players

Cuthbert, M

Abstract

Micro-dosing of resistance training is “the division of total volume within a micro-cycle, across frequent, short duration, repeated bouts” as defined within this thesis, and is a concept built on a foundation of well-established training approaches, methods, and theories. Despite drawing influence from many other aspects of resistance training, micro-dosing is still a relatively new term and has only recently begun to be explicitly investigated as a programming strategy. There may be considerable acute benefits of utilising micro-dosing, however, considering the lack of previously published data on the topic, our aim was to lay the foundations and determine whether performing micro-dosing had a similar chronic effect to training adaptations as a traditional approach. This thesis, therefore, includes an investigation comparing the effects of micro-dosing the Nordic hamstring exercises (NHE) as a ‘proof of concept’, prior to a comparison of micro-dosing and traditional approaches to lower body strength training. Following both a systematic review and meta-analysis of the appropriate NHE prescription, and reliability of field-based hamstring strength measurements, a comparison of micro-dosing and traditional prescriptions of the NHE was investigated across a single micro-cycle and a 9-week intervention. The findings of both of these studies indicate that there were no meaningful differences between the micro-dosing and traditional groups. A further systematic review and meta-analyses was carried to determine the effect of resistance training frequency, in well-trained athletes, and potential implications for in-season resistance training, with training frequency appearing to have a trivial effect on lower-body strength increases. Finally, a randomised cross-over feasibility study was conducted, with accompanying between-session reliability of performance measures, in which both micro-dosing and traditional groups followed a 5-week, in-season, strength training intervention. Greater improvements were observed in the micro-dosing group for force production characteristics (g = 0.62-0.64), sprint (g = 0.31-0.58), and change of direction (g = 0.57-1.25) performance. In contrast, there were no meaningful differences in countermovement jump performance between groups. It would therefore appear that micro-dosing can achieve similar, if not superior, training adaptations in comparison to a traditional approach to in-season resistance training. One reason for the micro-dosing group potentially providing superior training adaptations could be due to greater compliance/adherence to training, as the micro-dosing group demonstrated small to moderately greater compliance (g = 0.47- 0.72).

Citation

Cuthbert, M. Micro-dosing of resistance training in soccer players. (Thesis). University of Salford

• Thesis Type: Thesis
• Deposit Date: Dec 12, 2022
• Publicly Available Date: Dec 12, 2022
• Award Date: May 20, 2022