A HIIT-based running plan improves athletic performance by improving muscle power.
This study aimed to examine the effect of a five-week HIIT-based running plan on athletic performance, and to compare the physiological and neuromuscular responses during a sprint-distance triathlon before and after the HIIT period. Thirteen triathletes were matched into two groups: the experimental group (EG) and the control group (CG). The CG was asked to maintain their normal training routines while the EG maintained only their swimming and cycling routines and modified their running routine. Participants completed a sprint-distance triathlon before (pre-test) and after (post-test) the intervention period. In both pre- and post-tests, the participants performed four jumping tests: before the race (baseline), post-swim, post-cycling, and post-run. Additionally, heart rate was monitored (HRmean) while RPE and blood lactate accumulation (BLa) were registered after the race. No significant differences (P>=0.05) between groups were found before HIIT intervention (at pre-test). Significant group-by-training interactions were found in vertical jumping ability and athletic performance: the EG improved jumping performance (~6-9%, P<0.05, ES>0.7), swimming performance (P=0.013, ES=0.438) and running time (P=0.001, ES=0.667) during the competition; whereas the CG remained unchanged (P>=0.05, ES<0.4). No changes (P>=0.05, ES<0.4) were observed in RPE, HRmean and BLa. A linear regression analysis showed that [DELTA]CMJ predicted both the [DELTA]Ru_time (R2=0.559; P=0.008) and the [DELTA]Overall_time (R2=0.391; P=0.048). This low-volume, HIIT-based running plan combined with the high training volumes of these triathletes in swimming and cycling improved athletic performance during a sprint-distance triathlon. This improvement may be due to improved neuromuscular characteristics that were transferred into improved muscle power and work economy.
Copyright (C) 2016 by the National Strength & Conditioning Association.
Autor / Fonte:Felipe García-Pinillos, Jose C Cámara-Pérez, Víctor M Soto-Hermoso, Pedro Á Latorre-Román Journal of Strength and Conditioning Research 2016 May 9