MAM Podcast S01 E03: Minimal Effective Dose and How To Find Your Niche
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WATCH
SHOW NOTES
Discussion Points:
- 1). What is the idea of “minimum effective dose” in training and how does it apply to general population clients and athletes?
- More is not better, better is better
- “Train race horses, not work horses” – Tony Holler
- Play the long game
- Charlie Francis Training Systems
- Minimal Effective Dose
- Kevin’s Minimal Effective Dose Slides @ 21:00 minutes & references
- How Strong is Strong Enough
- 2). How can I find my niche in strength and conditioning and become the “go-to” professional with a specific population.”
- Your niche finds you
- Crush it by Gary V
- Range by David Epstein
- Learning to Speak Coach
Book Club recommendations:
- Kevin: I Will Teach You to be Rich by Seth Ramit
- Brendon: Motivation Myth by Jeff Haden
What’s coming up?
- CFSC Level 1 in Chicago Feb 20th w/ Strength Faction – CFSC Level 1 Certification | February 20th, 2022 – Niles, IL
- CFSC Los Altos Feb. 27th – CFSC Level 1 Certification | February 27th, 2022 – Los Altos, CA
- MBSC winter seminar https://www.eventbrite.com/e/2022-mbsc-winter-seminar-featuring-les-spellman-and-nicole-rodriguez-tickets-204511438217
References:
- Trappe S, Williamson D, Godard M. Maintenance of whole muscle strength and size following resistance training in older men. J Gerontol A Biol Sci Med Sci. 2002 Apr;57(4):B138-43. doi: 10.1093/gerona/57.4.b138. PMID: 11909878. https://pubmed.ncbi.nlm.nih.gov/11909878/
- Fisher J, Steele J, McKinnon P, McKinnon S. Strength Gains as a Result of Brief, Infrequent Resistance Exercise in Older Adults. J Sports Med (Hindawi Publ Corp). 2014;2014:731890. doi: 10.1155/2014/731890. Epub 2014 Sep 30. PMID: 26464894; PMCID: PMC4590889 https://pubmed.ncbi.nlm.nih.gov/26464894/
- Spiering, Barry A.1; Mujika, Iñigo2,3; Sharp, Marilyn A.1; Foulis, Stephen A.1 Maintaining Physical Performance: The Minimal Dose of Exercise Needed to Preserve Endurance and Strength Over Time, Journal of Strength and Conditioning Research: May 2021 – Volume 35 – Issue 5 – p 1449-1458 https://journals.lww.com/nsca-jscr/Fulltext/2021/05000/Maintaining_Physical_Performance__The_Minimal_Dose.35.aspx
- Gist, Nicholas H., et al. “Sprint interval training effects on aerobic capacity: a systematic review and meta-analysis.” Sports medicine 44.2 (2014): 269-279. https://www.researchgate.net/profile/Kirk-Cureton/publication/257839214_Sprint_Interval_Training_Effects_on_Aerobic_Capacity_A_Systematic_Review_and_Meta-Analysis/links/00b7d52666989a91d3000000/Sprint-Interval-Training-Effects-on-Aerobic-Capacity-A-Systematic-Review-and-Meta-Analysis.pdf
- Hazell, T.J., MacPherson, R.E.K., Gravelle, B.M.R. et al. 10 or 30-s sprint interval training bouts enhance both aerobic and anaerobic performance. Eur J Appl Physiol 110, 153–160 (2010). https://www.researchgate.net/publication/43348992_10_or_30-s_sprint_interval_training_bouts_enhance_both_aerobic_and_anaerobic_performance
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