Interval Training

What exactly is interval training and how can it be of use to me as an athlete or coach? By interval do you mean long extended breaks between workouts or something that I can come back to at a later time when I feel more motivated? Don’t we all wish it were that simple.
    Interval training can best be described as a series of repetitive bouts of moderate/high intensity exercise followed by periods of rest or low level activities. This valuable type of preparation in a coach’s repertoire can not be understated or underappreciated.
Not only does interval training enhance aerobic/anaerobic performance properties but it also saves time. As a coach myself, anything that saves time and works to improve an athlete’s performance, is something I want in my arsenal. In an industry that often presents challenges in relation to resources and available preparation time, interval training works to resolve both without a drop in performance.
When creating an interval program the first thing that must be done is to determine what the purpose of the training session is to be. What I mean by that is, what energy systems and/or performance factors am I looking to enhance? What sport am I training for? What does that sport require? What major muscles are used when participating in that sport? Etc.
The next step is to duplicate the aforementioned requirements into a reasonable and systematic work out that covers those same needs and objectives. An athlete’s current state of conditioning will also help determine how much he or she can handle at that particular time.
For example, you decide you want to take a new client or athlete through a base aerobic conditioning session that may consist of something like 4-6 bouts of 3 minutes of treadmill running at a moderate pace (i.e. 6-7mph) coupled with 2 minute walking or resting in between each bout (3 on 2 off, 3-2). Based on how your athlete does you can adjust the volume or intensity of each session. Variables like exercise intensity (speed, modality, shorten rest period, etc.) and volume (length of bouts or total amount) should be increased or decreased as an athlete improves their conditioning level or the demands of competition deem necessary.
Taking a thorough and comprehensive evaluation of what your athlete’s sport or fitness goals require will accurately allow you to develop a suitable program. For a more in-depth look into examples and particular sport requirements please take a look at the Energy System Development section of the OPI Website under the Training Programs section of the web page.