Low volume training is the idea that we can apply a small stimulus and still send messaging to the physiology that it’s worth adapting to this little dose.
There are a number of upsides:
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Hormonal optimisation/less stress. Training is stressful. If we can keep sessions short and punchy, it’s potentially easier to remain more anabolic and refrain from driving cortisol through the roof through heavy training load
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Time efficient. Get in, get the work done, get out.
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Minimalism. Short, clean, fun sessions.
For low volume training to work, we need to look at the whole equation. We are sending a subtler message to the physiology for change.
This means that we need a system that is more open to change.
How do we create this? From adaption through abundance:
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Enough food to down-regulate the stress and adapt to the stimulus
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Healthy environments. An enriched environment of a great community, enough light and even fresh air can help create a favourable neuroception. A subconscious “knowing” that we are in an abundant state and ready to change or grow in response to the stimulus.
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Enough accessory work and surrounding strength. Usually with low volume training we find it helps to have great general strength and resilience. This means that accessory work, mobility work and out of alignment type of work could all help us. This ensures that despite low main movement training loads, we still have great general strength and resilience.
Personally, I’m a huge fan of low volume training. To me, any volume over and above the minimum effective dose just doesn’t make sense.
The caveat? We need to focus on adaption – meeting the demands of the training, including the above points and also the ability to down-regulate the nervous system to further help recovery.
