Pioneer Valley Youth Sports and Fitness Institute

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What Is Interval Training?

Our participation in all sports and activities rely on various energy systems to perform that specific activity. One appropriate way to improve energy system development is in the form of interval training. Interval training, simply put, is the method of alternating periods of work with periods of rest. Generally, the periods of work and rest are predetermined with regards the number of repetitions or time spent performing the exercise and amount of time at rest before the next bout of work begins. This style of training relates well to sport since most sports demand alternating periods of work and rest.

In order to create a program that is specific to a particular sport or activity one must understand the energy systems that a particular sport or activity uses. The following will give you an idea of the various energy systems the body uses.

ATP/Phosphagen system is used for short (< 30 sec.) and intense bouts of movement. Used at the beginning of all activities.

Glycolytic system provides fuel for intense to moderate intense activities that last longer than 30 seconds and up to 3 minutes.

Aerobic system is used for low to moderate intensities for longer than 3 minutes.

One energy system may dominate however, they may overlap.

In order to create an interval training program the following steps should be considered.

1) Evaluate your sports intensities. Intensity is the first thing that determines which energy system is being used. Many sports require work at different intensities. An all out effort is very high intensity. Medium degrees of effort are required for moderate intensity. Minimal effort is low intensity.

2) Recognize work and rest periods. How long the activity is performed will help determine which energy systems are used. Try to determine a range in the length of time you are active in the intensities you have identified. Also, determine the amount of time you are at rest.

3) Reproduce the energy system demands into your workouts. After determining the work-to-rest ratios and intensities involved you are now able to identify the energy systems involved in your sport. You are now able to reproduce this in your training regime.

The amount of time at rest will be what affects intensity during the workout. With short rest periods you are asking your energy system to recover quicker than with a longer rest period, thus increasing training stress which leads to fatigue. In the beginning make rest periods a longer than work periods and decrease rest period time as workouts become more tolerable.

Try to incorporate sport-specific movements in to your interval training. This will allow the muscles to perform similar movements at the appropriate intensities that are required during your sport or activity. Make sure movements are controlled with proper form and technique and complete ranges of motion are followed through.

Interval training is a very efficient way to improve energy system development for sports and activities. Understanding what energy systems are involved in your sport or activity and how much time you are in rest or recovery during the sport or activity will allow for appropriate program design.

To discuss interval training program design please contact Len Haggerty at len@strideshpi.net.  Len Haggerty, MA, CSCS is a Sports Performance coach operating STRIDES Performance & Wellness, Inc. in Northampton MA. They provide an experience for youths, athletes, and adults of all ages and abilities to discover their potential.