Module 1G training Frequency Summary

The optimal training frequency depends on the athlete's goals and time availability.
- Weightlifters require more frequent training due to technical elements and strength underpinnings for the snatch and clean.
- Netball players prioritize tactical and technical skills, with strength training playing a supporting role.
Training frequency is related to training effort.
- Higher frequency requires spreading out the training load.
- Sets of one with high frequency training results in variable training load constructs.
Training three times per week results in greater gains in strength (maximal voluntary contraction).

Damas's study shows the accumulation of total training volume over eight weeks with high and low-frequency groups.
- Volume load is calculated as sets x reps x load (in kilograms).
- Higher frequency training correlates with greater improvements in muscle cross-sectional area.
- Changes in 1RM vary individually.
Training five times per week yields greater gains in total training volume and maximal strength compared to three or two times per week, assuming tolerance to training stress.
Greater volume load leads to greater adaptive responses and hypertrophic gains.

When volume is equated across training days, hypertrophic gains are similar regardless of frequency.
- Example: 1000 kg total volume on one day versus spread over four days.
- Equating volume may negate the benefits of more frequent training.
Microdosing (breaking volume into smaller chunks across the week) might be beneficial.
To increase the stimulus, more training days with unequated loads are needed.
Schoenfeld's analysis of volume-equated studies:
- One day per week: ~4.1% gain.
- Two days per week: ~4.3% gain.
- Three days per week: ~6.3% gain.
- Four to six days per week: ~5.1% gain.
- Differences are not significant due to standard deviations.
Volume-equated studies with direct measures of hypertrophy show similar effects.
Non-equated studies with increased overall workload demonstrate greater percentage gain in hypertrophy with more than three days a week of training.
- Frequency alters training volume load more than just spreading it out over time.

Gergich's meta-analysis shows that training more than four days a week leads to a greater effect size for strength gains.
- Multi-joint exercises show a significant gain with higher frequency.
- Single-joint exercises show the same trend.
When intensities are not equated, more frequent training yields greater gains.
In volume-equated studies, the benefits of higher frequency are diminished.
Upper body strength is significantly enhanced with training greater than four times a week.
Lower body strength shows greater gains with roughly three times per week.

Training multiple times a day is another way to increase training volume/stimulus.
Correa's work (2022) shows that one-arm squat performance increases more significantly with multiple training sessions per day.
Performance at 60% of one-arm bench press and back squat is higher with multiple daily sessions.
Shorter, more intense training sessions per day can enhance performance (Keogh & Hakkonen, 1980s).

Novices/beginners: 2-3 sessions per week.
Intermediate: 3 sessions per week (total body) or 4 sessions (split routine).
- Example: 2 days upper body, 2 days lower body.
Advanced: 3-6 times per week, potentially with multiple sessions per day.

For untrained athletes, stick with three days per week.
For intermediate athletes, use three days (total body) or four days (split routine).
For advanced athletes:
- Training frequency should be as high as possible without overtraining.
- Monitor the rate of recovery.
  - Upper body recovers fastest.
  - Leg extensors recover quickly.
  - Lower back recovers slowest.
Days stressing the lower back should be followed by recovery days.
Upper body can be trained more frequently.