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Introduction
LTAD - a critique
Demands of the game
Profile of players
Functional screening
Resistance training
Speed and agility training
Integrated game conditioning
Periodisation
Content
Questions

HIT or traditional interval training

HIT training guidelines

High-intensity interval training with near maximum efforts (that is less than maximal speed) and limited rest periods that are similar to, or shorter than, the work period (high work: rest ratio) can improve recovery ability during repeated sprint efforts (Bishop et al 2011). This type of high-intensity training will improve anaerobic and aerobic fitness. In our workshops, we will explore a number of options that may be used to develop this greater high-intensity activity fitness and recovery capacity. Key guidelines include:

  • Ensure near maximal repeated efforts
  • Use shorter rest recoveries compared to work periods
  • Vary the pace to suit the different fitness levels of players
  • Players of similar fitness levels should be grouped
  • Monitor players workload and recovery
  • Vary the activity to include Rugby specific challenges such as wrestling, down and up, forward and back…
  • Gradually progress the overload by increasing the distance, speed or adding greater volume. Further, decreasing the recovery interval between repetitions and efforts will result in greater fatigue

Figure 5. High-intensity interval training is effective in enhancing game related fitness.