QUESTION:
1.
During the high intensity work
a waste product that causes a
fect to the athlete
detrimental ef
y
builds up. What is this product? Interval training needs to be carefull
por
tant
2.
Wh
y might it be im
planned, as the duration of work to rest
ets a c
hance to
periods and the intensity of work need
el of f
itness of
that the athlete g
ercise with to carefull
y matc
h the lev
mix lo
wer intensity ex
ercise? the athlete and the type of activity that
the higher intensity ex
or
.
its f
or
they are training f
What will be the benef
the athlete?
Bef
ore star
ting
an interval
training prog
ramme
An Exam
ple Session:
consider the f
ollo
wing.
prove sprint acceleration
1.
The length of the work vs
er
y)
THE AIM – to im interval (work vs recov
30m sprint f
ollo
wed by 20 sec’s of jogging or another
2.
The intensity should be
lo
w intensity activity = 1 REP
.
comf
or
table, raising the
x1
0 reps = 1 SET
w intensity activity
athlete's hear
t rate to the
ter a long
er period of jogging or lo
Repeat the SET af
req
uired training zone.
3.
The number of repetitions
should ref
lect the condition
and ag
e of the athlete
4.
The rest interval, or
period of lo
w intensity work,
should enable the athlete to
t rate do
wn.
bring the hear
TASK: Now it’s your turn.
Using the example session and considering
the above, create simple interval
programmes for the following:
1. A football midfielder
2. An 800m runner
3. A 200m breaststroke swimmer
4. A 10km cyclist.
QUESTION:
Consider what your athletes do in the ‘rest’
or ‘recovery’ interval. How could you as a
coach or leader use these intervals between
high intensity work to benefit their specific
activities? Give examples for each of the 4
examples above.
MAY 2009 : SPORT IQ 14-16 23
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