A common obstacle to achieving recommended physical activity and desired training goals is time. This is true for recreationally trained adults and athletes, particularly at the collegiate level, where greater restrictions on practice time and training are in place. One possible solution is to implement time-saving and time efficient training routines and methods that may limit the amount of time needed to attain desired physiological adaptations—by decreasing the time needed to train and/or by increasing the frequency with which brief workouts are completed throughout the week (e.g., “microdosing”). To provide the most optimal training stimulus, the correct method must be used. Unfortunately, numerous terms describe routines and methods discussed in the current body of available literature, many of which may seem similar and lead to confusion. The purpose of this article is to outline the similarities and differences of the numerous timesaving and time-efficient training routines and methods. Ultimately, this article synthesizes the current research into practical recommendations as programming options for strength and conditioning coaches and personal trainers. The information provided may also serve as a foundation for future research opportunities in time-saving and time-efficient training.

Explore 2027 NSCA Tactical Annual Training in San Antonio and online, August 23–26, for tactical strength and conditioning education. See 2026 highlights.

NSCA certifications can help differentiate you from the competition while joining the ranks of some of the top experts in the industry. Learn about the strength and conditioning certifications offered by the NSCA.

Joe Denk, a strength and conditioning instructor for the Navy SHAPE Program, discusses ways to integrate autoregulatory training and recovery systems into your training programs.

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This course is an introduction to force plates and performance testing. This course covers the basics of setup and calibration of force plates, and then walks through several fundamental performance tests including squat jumps, countermovement jumps, drop jumps and loaded jumps. Two versions of the isometric mid-thigh pull as well as an isometric squat are also covered in the course. Real-time data collection from the software is also shown as the athletes are performing the tests. A module on data analysis rounds out the course, which includes five metrics collected from the force plate, as well as calculations from this data, including relative strength index - modified, and dynamic strength index.

In this video from the 2023 NSCA National Conference, Duncan French discusses effective decision-making processes within strength and conditioning, and how coaches can identify, review, and improve training interventions for strength, power, and conditioning.

Velocity-based training (VBT) is an increasingly popular programming strategy used by strength and conditioning professionals to develop their athlete’s ability to express force rapidly. To implement the varying forms of VBT effectively within their training regimes, strength and conditioning professionals need to understand the strengths and weaknesses of strategies, such as predicting 1 repetition maximum using the load-velocity profile, modulating training loads using the load-velocity profile, and controlling training volume using the magnitude of velocity-loss. The aim of this review was to highlight these strengths and weaknesses and then provide practical examples of when each programming strategy may be most effectively implemented.

Plan your schedule for 2026 NSCA Tactical Annual Training in Orlando. Experience practical, hands-on sessions and social events. Join us in person for 2.0 CEUs.