Science and Application of High-Intensity Interval Training (Laursen & Buchheit, 2019)

Source file: Science-And-Application-Of-High-Intensity-Interval-Training-Solutions-To-The-Programming-2019-pdf.pdf.txt

Domain: training / HIIT

Tier: reports/tier-1-high-value-gaps

Used in artifact: artifacts/reports/tier-1-high-value-gaps.md

Abstract

Comprehensive HIIT reference. Concrete protocols: 20s/10s Tabata lineage; 30s/30s; 60s/60s. Tennis-specific application: simulate 6–10 s rally length with work:rest matching point duration.

Key points

20s work / 10s rest x 8 — Tabata lineage protocol.
30s / 30s and 60s / 60s alternatives for different intensities.
Work:rest ratio should match sport-specific demands.
Tennis point duration is typically 6–10 seconds — use interval protocols that match.
HIIT needs to be balanced with aerobic base work for tennis-specific endurance.

Raw dump (first ~1000 words)

Science and Application of High-Intensity Interval Training Editors Paul Laursen, PhD Martin Buchheit, PhD Library of Congress Cataloging-in-P ublication Data Names: Laursen, Paul, 1971-editor. | Buchheit, Martin, 1978-editor. Title: Science and application of high-intensity interval training : solutions to the programming puzzle / Paul Laursen, Martin Buchheit, editors. Description: Champaign, IL : Human Kinetics, [2018] | Includes bibliographical references and index. Identifiers: LCCN 2018030511 (print) | LCCN 2018044768 (ebook) | ISBN 9781492586890 (ebook) | ISBN 9781492552123 (print) Subjects: LCSH: Interval training. | Athletes--Training of. Classification: LCC GV481 (ebook) | LCC GV481 .S333 2018 (print) | DDC 613.7/04--d c23 LC reco rd available at https://l ccn.l oc. g ov/ 2 018030511 ISBN: 978-1-4925-5212-3 (print) Copyright � 2019 by Paul Laursen and Martin Buchheit All rights reserved. Except for use in a review, the reproduction or utilization of this work in any form or by any electronic, mechanical, or other means, now known or hereafter inv ent ed, including xerography, photocopying, and recording, and in any information storage and retrieval system, is forbidden without the written permission of the publisher. The web addresses cited in this text w ere current as of October 2018, u nless otherw ise noted. Sen ior Acquisitions Editor: Roger W. Earle Sen ior Developmental Editor: Cynthia McEntire Indexer: Rebecca McCorkle Permissions Manager: Martha Gullo Graphic Designer: Whitney Milburn Cover Designer: Keri Evans Cover Design Associate: Susan Rothermel Allen Photo Asset Manager: Laura Fitch Photo Production Mana ger: Jason Allen Senior Art Manager: Kelly Hendren Art Style Development: Joanne Brummett Illustrations: � H uman Kinetics Production: Westchester Publishing Services Printer: Walsworth Human Kinetics books are available at special discounts for bulk purchase. Special editions or book excerpts can also be created to specification. For details, contact the Special Sales Manager at H uman Kinetics. Printed in the United States of America 10987654321 The paper in this book was manufactured using responsible forestry methods. Human Kinetics P.O. Box 5076 Champaign, IL 61825-5076 Website: www. H umanKinetics. com In the United States, email info@hkusa.c om or call 800-747-4457. In Canada, email info@hkcanada.com. In the United Kingdom/Europe, email hk@hkeurope.com. For information about H uman Kinetics' coverage in other areas of the world, please visit our website: www.HumanKinetics.com E7078 Contents Part I Understanding High-Intensity Interval Training . . . . . . . . . . . . . . . . . . . . . 1 1 Genesis and Evolution of High-Intensity Interval Training . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3 Paul Laursen and Martin Buchheit with contributions from Jean Claude Vollmer 2 Traditional Methods of HIIT Programming . . . . . . 17 Martin Buchheit and Paul Laursen 3 Physiological Targets of HIIT . . . . . . . . . . . . . . . . . 33 Martin Buchheit and Paul Laursen 4 Manipulating HIIT Variables . . . . . . . . . . . . . . . . . .51 Martin Buchheit and Paul Laursen 5 Using HIIT Weapons . . . . . . . . . . . . . . . . . . . . . . . . 73 Martin Buchheit and Paul Laursen 6 Incorporating HIIT Into a Concurrent Training Program . . . . . . . . . . . . . . . . . . . . . . . . . . 119 Jackson Fyfe, Martin Buchheit, and Paul Laursen iii iv Contents 7 HIIT and Its Influence on Stress, Fatigue, and Athlete Health . . . . . . . . . . . . . . . . . . . . . . . . 137 Philip Maffetone, Paul Laursen, and Martin Buchheit 8 Quantifying Training Load . . . . . . . . . . . . . . . . . . 161 Martin Buchheit and Paul Laursen 9 Response to Load . . . . . . . . . . . . . . . . . . . . . . . . 179 Martin Buchheit, Paul Laursen, Jamie Stanley, Daniel Plews, Hani Al Haddad, Mathieu Lacome, Ben Simpson, and Anna Saw 10 Putting It All Together . . . . . . . . . . . . . . . . . . . . . . 213 Paul Laursen and Martin Buchheit Part II Sport-Specific Application of High-Intensity Interval Training . . . . . . . . 225 11 Combat Sports . . . . . . . . . . . . . . . . . . . . . . . . . . . 227 Duncan French 12 Cross-Country Skiing . . . . . . . . . . . . . . . . . . . . . . 247 �yvind Sandbakk 13 Middle-Distance Running . . . . . . . . . . . . . . . . . . . 261 Jean Claude Vollmer and Martin Buchheit 14 Road Running . . . . . . . . . . . . . . . . . . . . . . . . . . . . 283 Jamie Stanley and Carlos Alberto Cavalheiro Contents v 15 Road Cycling . . . . . . . . . . . . . . . . . . . . . . . . . . . . 297 Marc Quod 16 Rowing . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 311 Daniel Plews 17 Swimming . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 325