Home   |   Contact   |   Help

Get Our Newsletter
Sign up for our free newsletter to get training tips and stay up to date on Catalyst Athletics, and get a FREE issue of the Performance Menu journal.

Go Back   Catalyst Athletics Forums > Training > Fitness, Strength & CrossFit

Reply
 
Thread Tools Display Modes
Old 06-15-2008, 01:41 PM   #1
Brandon Enos
Member
 
Join Date: Jun 2007
Location: California
Posts: 171
Default Interval Training no more than 2-3 times a week?

I found this article: http://fitnessblackbook.com/aerobic-...rval-training/

In it, the author says:
Quote:
Also…it has been shown in studies that performing HIIT more than 2-3 times a week is a bad idea. I've been guilty of doing this type of workout 4-5 times per week, but I'm now down to 2 times per week. Note: Many people suggest doing this for no more than 8 weeks before taking a few weeks off, to make sure you don't wind up chronically overtrained.
Thoughts? Anyone else hear this? Would those here agree that High Intenisty Interval Training not be performed more than 3 times a week? If so, does that differentiate between running (sprints) and resistance based (like many of the different metcon WODs)?
Brandon Enos is offline   Reply With Quote
Old 06-15-2008, 03:10 PM   #2
Júlíus G. Magnússon
Senior Member
 
Join Date: Apr 2008
Location: Iceland
Posts: 555
Default

Doesn't HIIT and sprinting essentially burn out your CNS in a similar fashion as a heavy deadlifting session does?
Júlíus G. Magnússon is offline   Reply With Quote
Old 06-15-2008, 03:23 PM   #3
Steven Low
Super Moderator
 
Join Date: Mar 2007
Posts: 3,091
Default

2-3 times a week for who?

Professional athletes have practices where they are required to sprint 5-6+ days a week and they're not winding up chronically overtrainined or have bad results.

I was doing 3 sessions of HIIT per week with 5x a week heavy rings strength & pistols + other leg explosive exercises during last summer. I was maybe slightly underrecovered at most. Went ~5-6 weeks on and then a week downtime with not really any major problems.

It really boils down to a few factors namely (1) ability of the person to recovery, (2) the volume of said intervals or sprinting which affects #1, and (3) how it is integrated with other programming which I assume is generally weightlifting or "bodybuilding" which has a tendency to be higher volume work, heh.
__________________
Posts NOT intended as professional medical, training or nutrition advice.
Site // Bodyweight Strength Training Article // Overcoming Gravity Bodyweight Book
Steven Low is offline   Reply With Quote
Old 06-15-2008, 03:58 PM   #4
Garrett Smith
Senior Member
 
Garrett Smith's Avatar
 
Join Date: Feb 2007
Location: Tucson, AZ
Posts: 4,368
Default

I think not going above 90% in HIIT (note that it is called HIGH intensity) more than 2-3 days a week for those with a longevity bias is a great idea.

This is likely a big reason for the success so far of many hybrid programs. The "HIIT" has been reduced to manageable levels in terms of recovery.
__________________
Garrett Smith NMD CSCS BS, aka "Dr. G"
RepairRecoverRestore.com - Blood, Saliva, and Stool Testing
My radio show - The Path to Strength and Health
Garrett Smith is offline   Reply With Quote
Old 06-15-2008, 06:42 PM   #5
Brandon Enos
Member
 
Join Date: Jun 2007
Location: California
Posts: 171
Default

Quote:
Originally Posted by Steven Low View Post
2-3 times a week for who?

Professional athletes have practices where they are required to sprint 5-6+ days a week and they're not winding up chronically overtrainined or have bad results.

I was doing 3 sessions of HIIT per week with 5x a week heavy rings strength & pistols + other leg explosive exercises during last summer. I was maybe slightly underrecovered at most. Went ~5-6 weeks on and then a week downtime with not really any major problems.

It really boils down to a few factors namely (1) ability of the person to recovery, (2) the volume of said intervals or sprinting which affects #1, and (3) how it is integrated with other programming which I assume is generally weightlifting or "bodybuilding" which has a tendency to be higher volume work, heh.
That was actually one of my first major thoughts, 'What about olympic sprinters?'
Brandon Enos is offline   Reply With Quote
Old 06-16-2008, 06:34 AM   #6
Garrett Smith
Senior Member
 
Garrett Smith's Avatar
 
Join Date: Feb 2007
Location: Tucson, AZ
Posts: 4,368
Default

Elite sprinters likely have more "high" gears than we realize. Instead of just 5th gear (their highest), they might have 5a, 5b, 5c. That would allow them to train at, let's say, 5a most of the time (ie. 90-95%) and save many of their truly max efforts for specific training days and races.

I'd guess there is also a big difference in the recovery needs of trying to accelerate to top speed as quickly as possible and doing more gradual build-up sprints (I forget the common name of those).

They also train sprinting a lot, so their recovery channels are specifically adapted to sprinting. This is in diametric opposition to recovery channels in a randomized GPP program, like doing a 10k run once every 2-3 months...
__________________
Garrett Smith NMD CSCS BS, aka "Dr. G"
RepairRecoverRestore.com - Blood, Saliva, and Stool Testing
My radio show - The Path to Strength and Health
Garrett Smith is offline   Reply With Quote
Old 06-16-2008, 07:40 AM   #7
James Evans
Senior Member
 
Join Date: Nov 2006
Location: London
Posts: 594
Default

On the subject of how sprinters train I posted this here a while back:

http://www.performancemenu.com/forum...ead.php?t=2342

on the British Sprinter Dwain Chambers. I was interested that the Rugby League guys had found him so unconditioned for their sport.

Garrett is right here. These guys are not going all out every time they train. There are some interesting articles on speed training over at EliteFTS.

By the way, Chambers didn't get taken on by Castleford and is building up to challenge his Olympic ban. Though he's been running quick times and winning the BOC are being helped by the fact he isn't running fast enough to hit the qualifying time. I caught someone's paper over their shoulder this morning and read that he'd done it this weekend but I've just checked:

http://news.bbc.co.uk/sport1/hi/olym...cs/7455270.stm

The British athletics community is getting pretty het up about this.
James Evans is offline   Reply With Quote
Old 06-16-2008, 11:41 AM   #8
Mike ODonnell
Senior Member
 
Mike ODonnell's Avatar
 
Join Date: Nov 2006
Posts: 3,596
Default

Alite athletes do high intensity work in a high recovery environment (plenty of rest and lower recovery work between high intensity efforts). So they sprint....rest a while.....sprint.....rest a while. It's not the same for the average person training at high intensity for 20min non-stop and frying their CNS every day. I think that was the point of not doing it more than 2-3x a week for the average trainee.
__________________
Fitness Spotlight
The IF Life
Mike ODonnell is offline   Reply With Quote
Old 06-17-2008, 07:59 AM   #9
Scott Kustes
Senior Member
 
Scott Kustes's Avatar
 
Join Date: Oct 2006
Location: Louisville, KY
Posts: 1,048
Default

Sprinters aren't typically sprinting full out most of the time. Most training days are intensive or extensive tempo (75-85% intensity, short rests, many repeats). As MOD said, speed days are full out efforts, but might have 10-15 minutes of rest between hits. Speed-endurance days are short and incredibly taxing, but are done probably only once per week.
__________________
Scott

Fitness Spotlight
Scott Kustes is offline   Reply With Quote
Old 06-18-2008, 08:17 AM   #10
Mike ODonnell
Senior Member
 
Mike ODonnell's Avatar
 
Join Date: Nov 2006
Posts: 3,596
Default

Quote:
Originally Posted by Scott Kustes View Post
Sprinters aren't typically sprinting full out most of the time. Most training days are intensive or extensive tempo (75-85% intensity, short rests, many repeats). As MOD said, speed days are full out efforts, but might have 10-15 minutes of rest between hits. Speed-endurance days are short and incredibly taxing, but are done probably only once per week.
Lyle McDonald goes into more of that too on his writings for the whole interval vs steady state approach....I highly recommend it to everyone....

(this is the wrapup...but he has other links to his parts 1-4 in it also)
http://www.bodyrecomposition.com/blo...-a-conclusion/
__________________
Fitness Spotlight
The IF Life
Mike ODonnell is offline   Reply With Quote
Reply


Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump


All times are GMT -7. The time now is 12:12 AM.

Powered by vBulletin Version 3.6.2
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.
Subscribe to our Newsletter


Receive emails with training tips, news updates, events info, sale notifications and more.
ASK GREG

Submit your question to be answered by Greg Everett in the Performance Menu or on the website

Submit Your Question
WEIGHTLIFTING TEAM

Catalyst Athletics is a USA Weightlifting team of competitive Olympic-style weightlifters with multiple national team medals.

Read More
Olympic Weightlifting Book
Catalyst Athletics
Contact Us
About
Help
Newsletter
Products & Services
Gym
Store
Seminars
Weightlifting Team
Performance Menu
Magazine Home
Subscriber Login
Issues
Articles
Workouts
About the Program
Workout Archives
Exercise Demos
Text Only
Instructional Content
Exercise Demos
Video Gallery
Free Articles
Free Recipes
Resources
Recommended Books & DVDs
Olympic Weightlifting Guide
Discussion Forum
Weight Conversion Calculator