Hello and welcome to The Progress Theory where we discuss how to implement scientific principles to optimise human performance. I’m Dr Phil Price and on today’s episode, we have the Gains Fairy himself, Dr Pak, Strength coach, researcher, and university lecturer at Southampton Solent.
When training for both strength and endurance simultaneously we need to make sure that we are not training too much to cause an unrecoverable amount of fatigue. We don’t need those junk running miles or those unnecessary work sets. We want to do just enough that will increase performance without affecting our other training. But how do we know if we’re doing too much? This is where Dr Pak comes in as in this episode we discuss the minimum dose effect for strength training.
But before we get to the show I want to thank our sponsors, who the show would not be possible without.
Sponsor: KULT Media
Sponsor: HM24
As always, follow The Progress Theory on Instagram and Youtube, head to our website theprogresstheory.com, and check out all of our other episodes. So here is, Dr Pak.
In this episode, we discuss:
1:05 - Introduction to Dr Pak
4:20 - Where his research ideas around the minimum dose came from
10:59 - The first pilot study on the minimum dose
14:32 - What is considered a meaningful strength increase? A detailed history of scientific inquiry into the minimum dose
19:38 - The effectiveness of different minimum dose protocols
25:30 - Should a hypertrophy block precede a minimum dose block of training
27:32 - The problem with too much volume at high intensities?
30:00 - Minimum dose for hybrid training
36:44 - The 2/3/1 powerlifting split programme
39:16 - Aerobic training for Powerlifters and strongmen
45:50 - Where to find Dr Pak online
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Explore these Resources or Items Mentioned in the Show
In this episode, we mentioned the following resources:
Dr Pak Research Profile
Stronger by Science website
Stronger by Science podcast
Minimumdose.training
Southampton Solent University
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