INTERVAL TRAINING
What is Interval Training? Interval training involves alternating work (training) with rest periods. Interval training can be used to train the three energy systems depending on how the key variables are manipulated.
ATP-CP Energy System Energy System Speed / Duration Fuel Needs Oxygen? Sporting Example Notes ATP-CP (Alactic Anaerobic) Immediate (Flat Out) Lasts about 10-15 seconds Chemical ATP-CP No Sprinting Athletics Field Events Weightlifting Small muscular stores of ATP & PC are exhausted quickly leading to a rapid decline in immediate energy. It takes up to 2 minutes to replace the CP stores in the muscles.
Interval Training Guidelines for ATP-CP Energy System TRAINING COMPONENT APPLICATION Work Duration 1 - 10 seconds Rest Duration (between reps) 10 – 100 seconds Work : Rest Ratio 1 : 10 Reps 4 – 6 Sets 2 – 4 Rest between sets 5 – 10 minutes The rest between reps is passive (not working) as this allows the CP stores to be replaced.
Anaerobic Energy System Speed / Duration Fuel Needs Oxygen? Sporting Example Notes Anaerobic Glycolysis (Lactic Anaerobic) Short term (High Intensity) (Lasts around 2 min) Glycogen (Glucose) No 400 m Sprint 800m Racket sports Lactic acid is a by-product of this system and its accumulation causes rapid fatigue due to pH change in the muscles. This energy system supplies energy for 30 to 120 seconds
Interval Training Guidelines for Anaerobic Energy System TRAINING COMPONENT APPLICATION Work Duration 30 - 120 seconds Rest Duration (between reps) 90 – 360 seconds Work : Rest Ratio 1 : 3 Reps 4 – 6 Sets 1 – 4 Rest between sets 5 – 10 minutes In the rest between reps, we should perform light exercises as it helps remove lactic acid from the muscles
Aerobic Energy System Energy System Speed / Duration Fuel Needs Oxygen? Sporting Example Notes Aerobic System Long Duration (Low Intensity) (Main energy system used from 2-3 minutes onwards) Fat / Glucose Mixture Yes Long distance running Long distance cycling Recovery system for most sports This system is limited by the availability of Oxygen. Trained athletes can use a higher percentage of fat as a fuel thus saving glycogen. This energy system supplies energy for long durations
Interval Training Guidelines for Aerobic Energy System TRAINING COMPONENT APPLICATION Work Duration 15 seconds - 3 minutes Rest Duration (between reps) 1 – 5 minutes Work : Rest Ratio 1 : 1 to 1 : 2 Reps 5 – 20 Sets 1 – 3 Rest between sets Minimal In the rest between reps, we should perform light exercises as it helps remove lactic acid from the muscles
Overload for Interval Training We can overload these energy systems by: Decrease rest between reps Increase reps Increase sets Increase work time How can we tell if it is time to apply overload to an athlete? We can use the athletes PER (Perceived Exertion Ratio), we may notice a decreased RHR (Resting Heart Rate) or the athlete ‘feels’ ready to increase the intensity.
Specificity for Interval Training We can use specificity by: Ensuring that we are training the most appropriate energy system Using the correct type of exercise (mimicking the movements of your sport e.g. running, cycling, swimming) Using the correct muscles / joints and ranges of motion (e.g. A touch / netball player would need to train running forwards, backwards and on angles in their interval training) Make it skill specific (e.g. Run with a ball, hockey stick etc)