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.

Netball is a team sport played worldwide. High-risk landing events containing biomechanical potential for noncontact knee soft-tissue injury (STI) occur frequently. Subsequently, noncontact knee STI is common after knee abduction collapse during landing tasks. Lower-limb mobility, strength, balance, movement, and hop test characteristics (intrinsic, modifiable risk factors) are associated with high-risk landing biomechanics and noncontact knee STI events. Such risk factors should be considered in netball-specific noncontact knee STI prevention preparticipation screening. Corresponding training methods should be included as indicated in netball-specific multimodal noncontact knee STI prevention programs. This article provides insight into noncontact knee injury–related aspects of netball and gives detailed suggestions for injury prevention screening and programming.

Meet the 2026 NSCA Peer & Special Recognition Awards recipients, who will be recognized for excellence across the profession at the NSCA National Conference.

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The primary aim of this study was to systematically compare the effectiveness of blood flow restriction training (BFR) versus traditional resistance training (TRT) to improve muscle size in healthy adults. Secondary outcomes were improvements in muscle strength and endurance. We performed a systematic searchwithmeta-analysis. Using predetermined criteria, 541 unique articles were identified through databases and bibliographies. After screening titles, abstracts, and full texts, 20 articles were included in the review. All 20 articles evaluated muscle hypertrophy, 19 evaluated strength, and 1 evaluated endurance in response to BFR and TRT. Data from 10 articles were included in the meta-analysis. In the qualitative analysis, TRT and BFR increased muscle size without differences between conditions for at least 1 hypertrophy outcome in 13 studies, and TRT or BFR differentially improved hypertrophy in 5 studies. TRT and BFR increased strength without differences between conditions for at least 1 outcome in 15 studies, and TRT or BFR differentially improved strength in 9 studies. Results from the meta-analysis indicate no differences in muscle size (ES 5 0.045, 95% CI [20.278 to 0.367]) or strength (ES520.149, 95% CI [20.439 to 0.141]) improvements with BFR versus TRT. Practitioners can implement BFR training to increase muscle size and strength as appropriate, especially for training periods of 8 weeks or longer.

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