Study Design: Multi-Sport Athlete Strength Maintenance – Minimum Effective Dose with Limited Equipment

Overview

With summer arriving in Montana, I face a familiar challenge: balancing high-volume sport training in the form of mountain biking, grappling (Jiu Jitsu), and boxing, while still maintaining the foundational strength required for durability, injury prevention, and performance.

My typical weekly summer sport schedule:

• Mountain Biking – 3x/week
• Grappling (Jiu Jitsu) – 2–3x/week
• Boxing – 1x/week

The cumulative load from these sports taxes my recovery bandwidth and limits my capacity for traditional strength training programs. To adapt, I’ve designed a two-phase strength maintenance experiment built around the concept of Minimum Effective Dose (MED) training with limited equipment.

Objective

This research project evaluates how training frequency affects full-body strength maintenance for a high-volume training athlete. The project compares two 4-week Minimum Effective Dose (MED) training protocols:

1. Phase 1: Two strength sessions per week
2. Phase 2: One strength session per week

Key questions:

• Does strength training 2x/week maintain strength markers while preserving energy for high demand sports?
• Does strength training 1x/week maintain strength markers while preserving energy for high demand sports?
• Does a lack of progression and lower loading due to equipment restrictions have negative impacts on maintaining strength markers?

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Participant Profile

• 37-year-old male
• 215 lbs bodyweight
• Trains combat sports and mountain bikes 5–6 days per week
• 24 years of consistent strength and conditioning training
• Strength goal: Maintain functional performance and durability with minimal time, recovery cost, and limited equipment

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Available Equipment (Garage Gym Inventory)

The strength training is designed around the equipment on hand in my garage:

• Trap Bar + 315 lbs in plates
• Kettlebells: 100 lb, 53 lb, 35 lb
• Dumbbells: 35 lb, 25 lb
• Sandbag (60-80#)
• Dip Bars
• Pull-Up Bar
• Rings
• Plyo Box
• Ab Wheel
• Resistance Bands (various levels)

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Study Structure

Cycle Length: 8 Weeks

• Phase 1 – 4 Weeks: Baseline assessment, 2x/week strength training, re-assessment
• Phase 2 – 4 Weeks: 1x/week strength training, final assessment

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Strength Assessment Protocol

Exercise	Protocol
Trap Bar Deadlift	Max reps @ 315#
Weighted Pull-Ups @ 25#	Max strict reps
Farmers Carry @ Bodyweight	Max time hold using Trap Bar

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Phase 1: 2x/Week Training (Weeks 1-4)

The sessions and loading/volume outlined below adjust to the equipment I have on hand. Exercise selection checks the box for hinge, squat, vertical push/pull, and horizontal push/pull. Major components of chassis integrity are included, as is accessory work. I expect these sessions to take 40 minutes to complete.

Phase 2: 1x/Week Training (Weeks 5-8)

• One full-body session/week
• Consolidates all movement patterns into alternating sessions

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Success Criteria

• Strength Retention: Equal or improved reps/load from Week 1 to Week 8
• Sport Integrity: No interference with Jiu Jitsu or mountain biking performance
• Subjective Recovery: Low soreness, high session quality, consistent energy

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Conclusion

This 8-week self-experiment aims to provide actionable insights into the effectiveness of minimal strength training doses for athletes engaged in high-frequency, high-demand sports. By comparing two strength training frequencies—2x/week followed by 1x/week—while controlling exercise selection, loading, and assessment criteria, the project seeks to identify the lowest viable dose of resistance training required to maintain full-body strength, joint integrity, and athletic readiness.

The results will inform future training decisions and help establish a sustainable, recovery-compatible strength framework that supports long-term performance for in-season, multi-sport athletes.