At 38 years young, wisdom has superseded my masochistic fitness tendencies. My former self trained with reckless abandon: leaving everything on the gym floor. I had endured decades of chronic physical stress and a surplus of persistent fatigue.
As a coach and an athlete, my goals have shifted to a vigilance of balanced readiness and holistic wellness. My desire for exceedingly hard training has been replaced by Minimum Effective Dose tenets and a focus on all-encompassing attribute building.
My goals are to maintain a high level of strength through targeted kettlebell training while building rotational power and strength with heavy clubbells. I also mountain bike, trail run, hike, and practice Muay Thai to enhance my conditioning and cardio.
Although kettlebells only make up a fraction of my current training program, I know that targeted doses of volume and intensity build and maintain distinct attributes for health and longevity. This article discusses this concept through Strength Microdosing.
John Parker
September 14, 2023
Tactical carbine practice at a private range. I have become fully engrossed in firearm training and preparedness in 2023. My fitness helps my mobility and speed of action while shooting. In this Short, I am firing my primary AR 15 (5.56 NATO) with Eotech Green Reticle at steel targets.
Strength Microdosing was inspired by Grease the Groove. I have long been a fan of GTG as it allows me to input high volume of a given movement on days where I am too busy for a detailed training session. On this day, I performed 40 sets of 5 pull ups over the course of 12 hours. 200 pull ups total! I was very sore the next day.
Strength Microdosing
/streNG(k)TH/ /mīkrō dōsiNG/
Noun
The action or practice of applying low repetition strength training to stimulate a physical response while minimizing exercise induced fatigue and overall training time.
Strength Microdosing is applied through biweekly grease the groove style training and bolstered by a third, longer and more in-depth and complete training session.
The application of minimum effective dose (MED) training is an evolving art for maturing strength athletes. To maintain high levels of force output, Strength Microdosing (SM) serves as a means of effectively balancing short and long term goals.
Grease the Groove —> Strength Microdosing
SM shares similarities with the practice of “Greasing The Groove” (GTG):
In GTG, the athlete performs a set of strength-based repetitions throughout the day at regular intervals to practice and advance the overall volume of a given movement without the accumulation of fatigue. GTG loads are typically 50% of the athlete's 1RM in the movement.
But SM is specifically goal oriented:
In SM, the athlete performs heavy strength-based repetitions between 70-80% of a given movement's 1RM at 30 minutes intervals biweekly. They then solidify the movement's gains with a longer and more in-depth third session between 90-100%+ 1RM.
Why Strength Microdose?
Busy athletes may find long duration training sessions burdensome. To build and maintain power, strength, and hypertrophy, athletes can instead train choice movements over two SM sessions plus one additional weekly session.
Although SM requires planning in both timing and completing the designated reps, the magic lies in training with total freshness between sets. This style develops the “starting strength” of high force application for advancing the lift’s 1RM.
Author’s Note: To fulfill the necessary high-tension requirements of this style of training, athletes must be able to perform a minimum of a half-bodyweight military press. They should also be experienced in high force generation and training lifts without a warm up.
Performing the OAOLPU 1+1/10. This SM session took a total of 5 hours to complete (2+2 reps on the hour x 5 = 10+10 total OAOLPUs).
How To Strength Microdose
Athletes select compound movements for their SM focus. These exercises should not require a warmup ie; a military press, pull up, or SLDL. Movements that require extensive warm ups should be reserved for free training days ie; the weekend.
Since this blog is largely kettlebell and bodyweight focused, here is a sample chart of single kettlebell, double kettlebell, and calisthenics style movements that can be performed with bodyweight, bodyweight+, or loaded additionally with kettlebells.
Scheduling
Assuming an athlete with a hectic work schedule wants to improve their KBMP, a free Sunday morning would be programmed for their focused and in-depth session while Tuesday and Thursday would serve for their SM sessions. Their loads are calculated as:
PR: 48kg MP —> 70% = 33.6 rounded down to 32kg, 80% = 38.4 rounded down to 36kg, 90% = 43.2 rounded down to 40kg, 95% = 45.6 rounded down to 44kg, 100% = 48kg.*
*I have rounded down to the 4kg jumps that seem reasonable for training purposes.
Tuesdays and Thursdays are scheduled as SM sessions while at work. Since each set only takes 20-30,” the athlete commits to bringing their 32kg and 36kg kettlebells to work with them and setting a timer for 30 minutes until day’s end.
Sunday’s session serves for the advancement of heavier loading and higher psychological ramping of the KBMP. The strength athlete takes their time between sets and focuses on perfecting their groove and irradiation of the upper body press.
Sunday’s programming might also include additional accessory movements like OH Rack Marches and Racked Marches to bolster MP strength. They might also add Double Kettlebell Renegade Rows and Hardstyle Planks for midsection strength.
Author’s Note: Check out my article on Maximizing the Military Press for ideas on improving pressing strength and proficiency.
Easily hitting a 44kg KBMP (-4kg from my PR) during my long duration session after training with the 32kg on SM 1 and the 36kg on SM 2. During this session I performed a pyramid up and down ie; week 1 on the chart above.
Strength athletes will find that frequent SM/GTG sets keep them invigorated throughout the day. No need for extra caffeine when you have strength to bolster your energy!
Total Repetitions
Week 1 = perfect volume for maintenance/growth! For an experienced strength athlete with a primary focus, there is adequate recovery time between sets/sessions. Because of the high workload, I only recommend running this program for four weeks before shifting focus.
Performing the DBMP on SM 2 36kg x 2/8 = 16 NL.
Make it Your Own
As a lifelong coach and athlete, I enjoy publishing articles on the methods I’ve used to achieve and maintain my strength. My goal in writing about SM is to introduce a concept that busy (but motivated) athletes can use to improve their 1RM strength.
I have purposely left out information because the prudent athlete should study this outline and make SM their own. I’m a big fan of maintaining a strong single and double overhead kettlebell press. Why? Pushing strength is utilitarian and tactical.
Training Seasons
I have to reflect my truth: after lifting for so long, I’ve become burnt out on following specific programs. SM is more of a template for strength maintenance that allows the pursuit of other hobbies: I am currently obsessed with mountain biking and clubbells.
However, MTB and clubbells won’t build and maintain muscle like kettlebells, hence my adoption of this MED SM template. I can be diligent with my training without it overtaking my schedule. I want to pursue all my hobbies, not be a one trick pony.
John Parker
September 14, 2023