Micro-Dose Sprint Training with Omorpho Technology:
Micro-dose sprint training, a minimalist yet highly effective approach, is gaining traction among athletes and coaches aiming to maximise performance without overloading the body. We have integrated this method of training and are noting excellent results thus far.
A Scientific Perspective:
We have selected Omorpho’s Gravity Sportswear, which utilises micro-weight technology, this method offers a unique avenue for enhancing sprint performance by subtly increasing resistance during training. The concept of micro-dosing involves short, high-intensity sprint intervals with minimal volume. Research in the Journal of Sports Science & Medicine (2021) highlights that such training can improve neuromuscular efficiency, maximal velocity, and sprint mechanics while reducing the risk of fatigue and overtraining often associated with traditional high-volume sprint programs.
Omorpho's technology takes this concept further by integrating micro-loads strategically placed across the body, adding slight resistance without compromising biomechanics. Unlike traditional weighted vests or sleds, which can alter sprint posture, Omorpho's gear is designed to maintain natural movement patterns. A 2022 study published in Sports Engineering demonstrated that athletes training with micro-weights saw improvements in acceleration and ground force production, critical for sprint performance.
By incorporating micro-dosing with Omorpho, athletes experience incremental resistance that activates fast-twitch muscle fibers and enhances proprioception. This subtle yet consistent stimulus encourages adaptations in power output and running economy, even during short training sessions.
We feel this scientifically grounded method is helping us improve speed, strength, and efficiency. It provides a balanced approach to developing explosive power and performance. We include this method strategically within our sprint plans and it looks something like this.
Example Sessions
Running - Upright Running
- Pole Runs to Box 2x50m (5min recovery)
- Micro Dose Sprints 2x80m @95% (8min recovery)
- Assisted Sprints 2x40-80m @95% (8min recovery)
Running - Upright Running
- Resisted Straight Leg Runs 3x40m (4min recovery)
- Light Sled Drags 3x40m (4min recovery)
- Micro Dose Sprints 3x60m 95% (6min recovery)
Videos
What about Vaulting in these suits?
We have incorporated the micro-dose suits into a few short approach training sessions, and they’ve introduced an entirely new dynamic to our vaulting practice. The low-level mass increase provided by the suit is subtle yet impactful; we observed a noticeable challenge in accelerating off a 6-stride (3-left) approach while wearing it. Interestingly, athletes reported some post-training soreness (DOMS) in the take-off leg, suggesting increased eccentric load during the take-off phase.
We believe the suit shows significant potential for enhancing eccentric strength at take-off, a critical component of effective vaulting. Additionally, we’re exploring its possible applications in refining technique while on the pole. As we continue to experiment with micro-dosing technology, we are excited about its promise and its potential role in our broader training methodologies. We will share further insights as we progress on this journey and uncover more about its benefits and practical applications in vaulting.
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