Science and Application of High-Intensity Interval Training Solutions to the Programming Puzzle

673 Pages·2019·55.237 MB·English

by  Paul Lauren, Bartin Buchheit

Science and Application
of High-Intensity
Interval Training
Editors
Paul Laursen, PhD
Martin Buchheit, PhD
Library of Congress Cataloging-i n-P ublication Data
Names: Laursen, Paul, 1971- editor. | Buchheit, Martin, 1978- editor.
Title: Science and application of high- intensity interval training : solutions to the programming
puzzle / Paul Laursen, Martin Buchheit, editors.
Description: Champaign, IL : Human Kinetics, [2018] | Includes bibliographical references
and index.
Identifiers: LCCN 2018030511 (print) | LCCN 2018044768 (ebook) | ISBN 9781492586890
(ebook) | ISBN 9781492552123 (print)
Subjects: LCSH: Interval training. | Athletes— Training of.
Classification: LCC GV481 (ebook) | LCC GV481 .S333 2018 (print) | DDC 613.7/04— dc23
LC rec ord available at https:// lccn . loc . gov / 2018030511
ISBN: 978-1-4925-5212-3 (print)
Copyright © 2019 by Paul Laursen and Martin Buchheit
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E7078
Contents
Part I Understanding High- Intensity
Interval Training . . . . . . . . . . . . . . . . . . . . . 1
1
Genesis and Evolution of High- Intensity
Interval Training . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3
Paul Laursen and Martin Buchheit with contributions
from Jean Claude Vollmer
2
Traditional Methods of HIIT Programming . . . . . . 17
Martin Buchheit and Paul Laursen
3
Physiological Targets of HIIT . . . . . . . . . . . . . . . . . 33
Martin Buchheit and Paul Laursen
4
Manipulating HIIT Variables . . . . . . . . . . . . . . . . . .51
Martin Buchheit and Paul Laursen
5
Using HIIT Weapons . . . . . . . . . . . . . . . . . . . . . . . . 73
Martin Buchheit and Paul Laursen
6
Incorporating HIIT Into a Concurrent
Training Program . . . . . . . . . . . . . . . . . . . . . . . . . .119
Jackson Fyfe, Martin Buchheit, and Paul Laursen
iii
iv Contents
7
HIIT and Its Influence on Stress, Fatigue,
and Athlete Health . . . . . . . . . . . . . . . . . . . . . . . . . 137
Philip Maffetone, Paul Laursen, and Martin Buchheit
8
Quantifying Training Load . . . . . . . . . . . . . . . . . . . 161
Martin Buchheit and Paul Laursen
9
Response to Load . . . . . . . . . . . . . . . . . . . . . . . . 179
Martin Buchheit, Paul Laursen, Jamie Stanley,
Daniel Plews, Hani Al Haddad, Mathieu Lacome,
Ben Simpson, and Anna Saw
10
Putting It All Together . . . . . . . . . . . . . . . . . . . . . 213
Paul Laursen and Martin Buchheit
Part II Sport- Specific Application of
High- Intensity Interval Training . . . . . . . 225
11
Combat Sports . . . . . . . . . . . . . . . . . . . . . . . . . . . 227
Duncan French
12
Cross- Country Skiing . . . . . . . . . . . . . . . . . . . . . . . 247
Øyvind Sandbakk
13
Middle- Distance Running . . . . . . . . . . . . . . . . . . 261
Jean Claude Vollmer and Martin Buchheit
14
Road Running . . . . . . . . . . . . . . . . . . . . . . . . . . . . 283
Jamie Stanley and Carlos Alberto Cavalheiro
Contents v
15
Road Cycling . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 297
Marc Quod
16
Rowing . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 311
Daniel Plews
17
Swimming . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 325
Tom Vandenbogaerde, Wim Derave, and Philippe Hellard
18
Tennis . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 347
Jaime Fernandez- Fernandez
19
Triathlon . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 363
Daniel Plews and Paul Laursen
20
American Football . . . . . . . . . . . . . . . . . . . . . . . . 379
Johann Bilsborough and Moses Cabrera
21
Australian Football . . . . . . . . . . . . . . . . . . . . . . . . 393
Aaron Coutts, Joel Hocking, and Johann Bilsborough
22
Baseball . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 411
Robert Butler and Matt Leonard
23
Basketball . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 425
Xavi Schelling and Lorena Torres- Ronda
24
Cricket . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 443
Carl Petersen and Aaron Kellett
vi Contents
25
Field Hockey . . . . . . . . . . . . . . . . . . . . . . . . . . . . 455
Dave Hamilton
26
Ice Hockey . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 477
Matt Nichol
27
Handball . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 495
Martin Buchheit
28
Rugby Union . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 511
Nic Gill and Martyn Beaven
29
Rugby Sevens . . . . . . . . . . . . . . . . . . . . . . . . . . . . 525
Nick Poulos
30
Soccer . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 547
Martin Buchheit, Mathieu Lacome, and Ben Simpson
References . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 565
Index . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 647
About the Editors . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 661
List of Contributors . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 663
Earn Continuing Education Credits/Units . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 665
PART I
Understanding
High- Intensity
Interval Training
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1
Genesis and Evolution
of High- Intensity
Interval Training
Paul Laursen and Martin Buchheit with contributions
from Jean Claude Vollmer
Of all the factors related to sport per for mance that physiological function and physical development,
you’ll ever read about, coaches and sport profession- the focus of this book of course will be on high-
als will unequivocally agree that it is the preparatory intensity interval training (HIIT) and how it can
training completed that has the greatest impact on help to solve impor tant aspects of an athlete’s com-
sport per for mance. The preparatory training plex training program puzzle. When we consider
includes the highly impor tant mental aspect, but the relatively simple adjustments to training pro-
additionally skill or technique development, tactical grams that focus on submaximal aerobic endurance
intelligence, and, of course, physical development. design, it’s easy to see that the modifi cation task
With training, we’re preparing the body for war involved (i.e., progressively increasing exercise
on the battlefi eld: the pitch, the court, the fi eld, duration) pales in comparison to that of HIIT format
the road, the track, or in the water. So for athletes, se lection, where multiple moving parts within the
coaches, and prac ti tion ers passionate about maxi- format (intensity, duration, recovery, etc.) create
mizing per for mance, investing thought and time im mense complexity in design possibility and
toward planning in this area is worthwhile. related physiological outcomes.
To prepare physically, varying amounts of dif fer-
ent types of training will be impor tant, depending Defi ning HIIT
on the context of the sport or event that is attempt-
ing to be optimized for, and this impor tant compo- Let’s begin with a simple defi nition. HIIT is usually
nent of the per for mance enhancement puzzle will defi ned as exercise consisting of repeated bouts of
be expanded on shortly. For now, we can say gener- high- intensity work performed above the lactate
ally that varying appropriate amounts of both high- threshold (a perceived effort of “hard” or greater) or
intensity training as well as continuous low- intensity critical speed/power, interspersed by periods of low-
training are critical ingredients needed to maximize intensity exercise or complete rest. As we will outline,
per for mance in nearly all athletes who need a blend there are many ways that defi nition can be achieved,
of prolonged endurance and high- intensity speed or however, fi gure 1.1 provides a broad illustration of
power (16, 24). While t here is little doubt that vary- the concept. The general basis of high- intensity inter-
ing amounts of both types of training can effectively val training can be described simply as follows:
improve dif fer ent aspects of performance- related Imagine performing a bout of exercise at an intensity
3