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High Intensity Interval Training - Solution to the programming puzzle - Article Review

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High-intensity interval training (HIIT) has become a popular and effective method for improving athletic performance across various sports. In this comprehensive review, Buchheit and Laursen delve into the intricacies of HIIT programming, focusing on anaerobic energy contribution and neuromuscular load. The authors explore how manipulating different variables in HIT sessions can significantly impact physiological responses and, consequently, training outcomes.


The article emphasizes the importance of considering not only cardiorespiratory responses but also anaerobic glycolytic energy contribution and neuromuscular load when designing HIIT programs. This holistic approach allows coaches and athletes to optimize training adaptations while minimizing the risk of overload and injury. The authors provide valuable insights into how different HIIT formats can elicit similar cardiorespiratory responses yet vary greatly in their anaerobic energy demands and neuromuscular strain.


Key Aspects of HIIT Programming


**Anaerobic Glycolytic Energy Contribution**


The review highlights the significance of managing anaerobic energy contribution during HIT sessions. This is particularly crucial for:


- Sports requiring high glycolytic energy output

- Implementing "training low" strategies

- Managing perceived exertion and recovery


**Neuromuscular Load and Musculoskeletal Strain**


The authors discuss the importance of considering neuromuscular load in HIT programming, emphasizing its impact on:


- Long-term performance development

- Potential interference with other training modalities

- Acute and chronic injury risk


Practical Applications


The review offers practical insights for coaches and athletes across various sports:


- Distance runners may benefit from incorporating uphill HIIT sessions or Oregon circuits to improve running economy.

- Cyclists can utilize low-cadence HIIT as strength-specific sessions.

- Team sport athletes might focus on low-volume HIIT sessions with minimal acute neuromuscular load to manage fatigue and optimize subsequent training quality.


Conclusion


This comprehensive review provides valuable guidance for coaches and athletes looking to optimize their HIIT programming. By considering the complex interplay between cardiorespiratory responses, anaerobic energy contribution, and neuromuscular load, practitioners can design more effective and tailored training programs.


Real-world examples of this approach in action include:


1. A professional soccer team implementing short, high-intensity drills with minimal neuromuscular load during congested fixture periods to maintain fitness without compromising match performance.


2. An elite marathon runner incorporating uphill HIT sessions and Oregon circuits in their training to improve running economy and overall performance.


3. A track cyclist using low-cadence HIT sessions as part of their strength-endurance development program, leading to improved power output in time trial events.


By applying the principles outlined in this review, coaches and athletes can create more nuanced and effective HIT programs, ultimately leading to enhanced performance and reduced injury risk across a wide range of sports and disciplines[1].



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