Continuous Vs. Interval Training

Continuous Vs. Interval Training If you set aside 3 days a week for 8 weeks of training to improve endurance performance and jump capacity, would a continuous or interval protocol give you the best results? A study published in the Journal of Strength and Conditioning Research attempts to answer that question with a study using recreationally active men.

One group was assigned to run at a continuous rate of 65% to 70% of their top speed while the others performed intervals that ranged from an easy jog to 90% or 100% all-out effort. The time they spent training was equalized to make the workloads identical. Maximum speed improved 5.8% for interval runners and 8.3% for those who exercised at a constant rate. Endurance and countermovement jump performance were the same for both groups.

True Strength Moment: Remember the article we published a couple weeks back about negative load training's influence on jump performance? Incorporating a program like that into an every other week mix of continuous and interval endurance runs might produce even better results for the team sports athlete. When you change the routine, you keep your body working harder at improving.
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