Interval training
Looking for an interval training program to step up your fitness training? These articles will help with high intensity interval training for running, cycling, basketball, rugby and anything else… To browse our library of free sports training articles, browse using the categories on the left or use the search box.
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Articles
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Got a question about sport? We'll pay you to ask it, and pay more to answer others' questions!
Low-intensity workouts lead to weight loss
Exercise intensity and weight loss
Time Efficient Running - run less to run faster?
Running efficiency training ideas
Sodium bicarbonate and sprint performance
Iron deficiency: much more prevalent than you imagined and posing particular risks for athletes
Soccer fitness training: Endurance training boosts performance in the field
Quantifying Intensity: How to use heart rate to quantify your fitness training intensity.
How a spoonful of sugar helps keep your muscle protein from going down
Injury Rehab Programme: An injured sportsman is like a sick gorilla - no use and a lot of trouble. The coach has to deal with the mind as well as the body in maintaining the athlete's equilibrium.
10k training: What does science have to say about the right training programme for the 10K?
These sizzling 'super sets' will have a dramatic effect on your performance
These sizzling 'super sets' will have a dramatic effect on your performance
Rowing Training: Here's the start of a month-by-month rowing programme which led to two world records.
Interval Training: By separating your efforts with short bouts of recovery, you can keep the intensity high, yet extend the volume.
Interval Training: Interval training can deplete athletes' iron stores
creatine studies and information
Creatine Studies And Information: This German study suggests that low doses of creatine can help endurance athletes when they need to surge or kick for the line
Concurrent Training
soccer exercise | aerobic system
Soccer exercise energy demands
Rugby Union: Explosive Power: Which forms of training are best for increasing short-term energy supplies and explosive power?
Genetics and Performance: Now science is getting to the long and the short of how genes influence performance
Aerobic Interval Training: You can vary the intensity, the work period and the rest period - but which combination is most effective?
Speed Parachutes: Displaying their bold maize and blue colors, the chutes billow out behind runners during workouts, attached by cords to the athletes' chests.
emergency training | cycling training
If you need to get into competitive shape fast, follow the example of these South African cyclists.
Interval Training 1: How to strike and sustain VO2max gold, and other benefits of high-quality workouts
Swim Training
Cycling Speed: Given the right conditions, the boffins reckon a top athlete could pedal at an average speed of over 98 km per hour!
Aquarunning: Why aquarunning didn't work for these inexperienced athletes.
aerobic energy system | football
Football: What are the energy demands in this "maximal intermittent exercise"?
Tapering Research: If you're a cyclist, swimmer, runner, or triathlete, do you taper prior to your competitions? If so, recent research indicates that you're probably tapering in a totally wrong way.
Tapering 2: What form of tapering works best in which sports? Here's a critical review of the research
Tapering For Competition 1: Why fast, exponential decay beats step reduction when preparing for a peak performance
Fitness For Football: Endurance training boosts performance in the field
Weight Training Routines: What science has to say about circuit weight training routines
Recording training | Bruce Tulloh
Recording Training by Bruce Tulloh: Motivator, guide and silent coach: the advantages of keeping a training diary.
marathon training schedules and workouts
Marathon Training Schedules - If you're planning to run a marathon, here's what to do in the crucial four weeks before it
Running Research: Don't tell Chancellor Brown, but the economy is improving
Cycling - Interval Training
Return-to-form Workouts: The quickest way to get your fitness back after a lay-off is to find a three-minute hill.
endurance training for children
Endurance Training For Children: This is what science says is the most effective endurance training for kids
Rowing Machine Training: Our veteran rower moves into the third stage of his record-breaking programme.
swimming techniques | swimming training
Swimming Techniques - Training: Although super-high training volumes are the rule rather than the exception for swimmers, there' s solid evidence that these heavy loads may be counter-productive.
Cross Training Workouts
Genetics And Performance: Now science is getting to the long and the short of how genes influence performance
stress inoculation training | sports psychology
Learn how to 'inoculate' your stress, and take mental charge of your performances
endurance training | Noel frost | rowing
In late 1996, at the age of 57, Noel Frost set two rowing world records in his sector - 55-59 male (heavy) - for the 30- and 60-minute distances. Here he describes months 2 and 3 of the training programme that led to the achievement
These sizzling 'super sets' will have a dramatic effect on your performance
These sizzling 'super sets' will have a dramatic effect on your performance
Interval Program Training: To make your workouts more realistic, you should aim to trim down the recoveries.
Crash Training: Wang And Qu: It's the question on the lips of many elite female (and male) runners these days: will I ever be able to run as fast as Wang and Qu?
Age And Exercise: Just a few years ago, exercise experts were certain about one thing: once endurance athletes reached the age of 35, there was no turning back. At 35, aerobic capacity began a steady decline, slow at first, but picking up momentum once athletes reached their mid-forties and then plunging out of control at about the age of 60. It was believed that very little could be done to alter this unremitting loss of fitness
Interval Training 2: How to strike and sustain VO2max gold, and other benefits of high-quality workouts
Tennis: Why tennis players should go easy on endurance training
Wheelchair Athletes Training: A strength and sprint training programme for pre-elite wheelchair athletes
weight loss | high intensity workouts | low intensity workouts
If you want to lose weight, should you sizzle or saunter during your workouts?
Rugby training: how rugby training should reflect the varying energy demands of players field positions
Questions
This year (my freshman year) I ran a 2:04.09 for track season. I was wondering if you think i can get that below 2 minutes for next season if i train very hard and start next week?
What are good supersets for improving races of 800, 1500, and 3000m.
I've never done supersets before but I hear it is awesome and I want to imrpove dramatically.
What do you think of the Peak Performance Premium area? (!)
As the main provider of information in this area, I'd like to find out what you think about the videos and the articles in particular.
How do u get more a more ripped look, without 'bulking' too much ?
I normally train in functional principles but would like someone to give me a couple of answers for a change :) i am about average bodyfat and would love to get 'cut' for the summer.
What muscles are used to push back for increasing running speed?
The quadriceps muscles contract hard across the front of the knee to pull the lower leg forward.
I want to make a rep volleyball team! Tryouts are in september and i need some trainig ideas from now to then to help me prepare. Any ideas?
Yeah, okay don't laugh!! - Vanity is quite underated I think!
Does anyone do this type of training? I have found a few routines, this training is hardcore? Some excellent routines i can share if people need. Anyone got any of their own?
Im a freshman in high school with a PR of 2:06.96 for the 800m that i achieved yesterday.
How do I increase speed, explosiveness, and my verticle leap?
I am an 20 yr old collegiate basketball player, wanting to improve my speed, foot speed, stability, explosiveness, and verticle leap.
Does tilting your upper body forward add to your running speed?
Coaches teach that tilting the upper body forward adds speed. The tilt is described two ways. 1. Bending at the hip. 2. Slanted in a straight line head to toe.
Does pushing into the ground harder toss you higher or forward faster
One technique being taught is to toe off. Everyone toes off, so it is not clear what they mean by toe off to run faster.
What should I do to run Athen's Marathon this year in 3 hours?
I used to be a middle distance runner for 7 years,my 800m PB=1:56min,my 1500m PB=4:00min,and my 3000m steple PB=9:15min, I quit 5 years ago and at the same time i start smoking, I quit smoking 2 month
How much can I swim with a Tennis Elbow?
Been swimming since age 7,Competitive - short & long distance swims, was on the National Swimming, diving & waterpolo team for most of my School and highschool years.Had to stop swimming after marriag
How can I train to prevent Achilles tendinites - training programme;
I am 48 year old woman; has one several marathons and ultra marathons. Run *- 3H40 marathon. HAve been physically active my whole life- cannot live without sport / adventure.
How do you deal with an attack of "gout"?
since my interest in your organisation I did a couple of 6 mile walks at the fastest pace i felt comfortable with on tue & thur .
I have a client who continually reads the latest trends in exercise and fitness. She mostly gets her information from the internet and fitness magazines.
What is the best way to train for a judo tournament?
Our matches are 5 minutes long with no breaks, up to 8 matches in the tournament. I am trying to find the best exercises to get us ready for the tournament.
I have dificulty shaping the lower part of my stomach. What exercise can I do to reach that area.
How do you tell if you have shin splints. I have a pain in my left leg above my ankle, but I don't know what it is.
Looking for brief information on types of training.
Components of fitness. Advantages and disadvantages of Fartlek,Interval,Continuous,Weight Training, Flexibility Training?
Opinion; Intervals for football
Can I have some opinions on whats best when it comes to football interval training. Is it best to do a couple of long sprints (400m) at 75% speed or several short ( 30m ) full sprints.
I need to improve my fitness level
I do strength training 1/2 times a week, spinning once, circuits once and then may go for a swim or a slow run.
Please can you help me with specific weight training to assist in movement and conditioning
If i Drink Skimmed milk every day for a month and not drink anything else or eat anything else cept from veg and fruit.. will that be a healthy lifestyle?
Whats everyones views on the use of ice baths?
Does anyone here use them regularly? If so how long for?
Formula for determining HRmax - Does it apply to all fitness levels?
Does the standard formula for determining HRmax (220 minus age in years) hold true for all levels of fitness? Is it not based on "sedentary" individuals?
Des resting heart rate affect your performance?
i am a 22 year old male having played soccer my whole life, my resting heart rate is about 68 beats per minute, this is quite high compared to other elite athletes, would this affect my performance, c
Why is the Bench Press so popular...
I do not really care for it, I like Squats so much better. Don't the back and legs provide a better measure of strength?
Powerlifting and Olympic Lifting?
Are there any notable people who excelled in both?
Diets/WorkOuts/any help for rugby?
I'm playing for a rugby team that is touring in Ireland this up and coming spring.
Will I lose fitness by cross training?
I'm a mrathon runner - Since The beginning of December I have done purely cross training (rowing, stepper, spinning, circuit training plus others) and only run a distance of 9 to 10 miles in one go (i
Do chair/bench dips work the rhomboids?
..I think they do, but have never read so. When ever I do do them, my rhomboids are felt...I can also feel them doing regular dips.
Should I weight train to lose weight?
I run, swim and cycle (doing at least one or a combination of the three each day for at least 1 hour per day). I also do weight training 1-2 times per week.
At home I have a pull-up bar and some weight plates and I want to know how I can perform pulldowns.
I have heard that push-ups work the back.
Is this true and if so to what extent?
Supplementation to prevent upper respiratory infections?
After any type of exercise (running or weight training), I wind up getting sick (upper respiratory) within a day or two. 50 year old male.
I am 12 and I sometimes feel tired after sprinting 40m. This is what may be affecting my 200m. 60m-8.8 100m-13.1 200m-29.1
Opinion. If you could only do one aerobic exercise, which would it be?
Facts are lovely. Which one provides the best overall benefits?
If you could only do five exercises...
...what would they be?
What is the ideal body of a rower?
Height? Weight? What do olympic rowers look like? And what biological advantages do most have through genetics
What are the benefits of boxing as a sports to college students?
I want to know the psychological benefits a college student can get from boxing as a sport. People tend to associate boxing with violence thus it is not offered as a P.E.
Last year (8th grade) I ran a 2:16.39 in the 800m . This year I am a freshman in high school and hope to drop that time as much under 2:10 as possible.
Any recommended exercises to help get over a recurrent (running) hamstring injury that mostly causes a problem when racing.
How to cycle faster on shorter rides?
I do mainly long distance rides. I generally average about the same speed for 50km, 100km or 200km (depending on conditions - hills, wind etc).
I can no longer access this, can i have the website address and access to this. I paid for the service at the time but due to computer errors i was not able to gain all info.
I know this is a difficult one to answer because their seems to be thousands on the market!
Need Experts for a Fighter's development programme/ programme critique
Dear All, I compete in a full contact martial arts, and would like some feedback on the program I am currently on. I am a light-welterweight and weigh 65kg on peak :
Gaining muscle with explosive training?
I've noticed that people who run a marathon are very skinny and have no fat, but sprinters have huge muscles. Do sprinters have these muscles because they need energy very fast?
Do you have a question for our community?
PP Online has over 10,000 registered users, all of them keen sportsmen and women, including many coaches, personal trainers and sports scientists.
Blogs
How do you feel about your running form/style/technique?
During the initial interview with a client a standard question that I use is “how do you feel about your running form, do you think you have good form, or do you think you look like Ikabod Crane”?
Prevention of Running Injuries: What is the evidence?
Prevention of Running Injuries: What is the evidence?
Does anyone use a training system known as 'crossfit' training?
I have been wailing and gnashing my teeth of late trying to find some great personal trainers here in London.
The Insider's Secrets to a Flat, Lean Stomach
The internet is chock full of well meaning advice about how to get a lean and flat stomach.
Have shoulder pains? You came to the right place.
“The 7 Deadly Sins of Lifting” this is another installment from A. Jay of a series of motivational articles.
Here is the first and not the last instalment of Nick Mitchell’s long awaited All Strength Q&A.
I want to build muscles and reduce body fats
Are you making these mistakes as an Athlete?
Don’t get me wrong nobody’s perfect, especially me, many of these ideas came from my “Stupidity”, a rollercoaster of discovery, injuries and re-injury, does that sound about right?
Sports Medicine Foot and Ankle Rehabilitation
This article was a long time coming. After writing and then scraping and re-writing it is a good way to describe this.
The Insider’s Secrets to a Flat Stomach
Hey regular blog readers myself and Nick sat down and and had a conversation, long story short this article was born.
Rotational Carbohydrates "RO-CHO" ?
Rotational Carbohydrates "RO-CHO" Article by Steve Blades. It is all about carbohydrate rotation for ultimate performance.
Another great read by Steve Blades aka "Marmite". If you are not making gains in the gym or the track this will change everything completely.
You are a Beginner, READ THIS!
A great,long article about everything on general bodybuilding ,training, nutrition and supplementation as a beginner.
Mental Toughness (or how to keep going)
Picture the scene: It's the first interval session of the year.
A great new update to hit Rawgrip.com, a great article for all of the new found health freaks this year.
Squat Rx Video Creator Interview
If you are a serious lifter you must have heard of the “Squat Rx” video series all over the net. The Videos are available on YouTube.
How Focused Are You at the Gym?
Sean discusses The Top 10 Reasons why you are slacking in the Gym and How to prevent this. He exposes some great Tips how to make your training sessions more productive for better end results.
Finally an article created for all you serious weight shifters. C Pikey discuses the truth about A massive Bench Press and gives some tips How To Improve your Weak Bench.
Glycemic Index in Athletes and Weight management
An article about the glycemic index of carbohydrates pertains directly to athletes and their performance.
A new article by Michael Nystrom discussing the protein intake amounts in athletes. Athlete Protein intake article
America's growing health crisis.
Catalano (Sam) All about tennis coaching.
Hi seeking info to implement into my tennis coaching to increase the development of my young players, all suggestions greatly appreciated. For e.g simple ways to understand a kick serve.
For online injury advice combined with performance enhancement look no further.
It's a very exciting day for us today, because we've had our first major relaunch in 7 years.
When we set up the new PP Online site, one of our biggest aims was to create a place where anyone with a passion for sport could share their opinions and experiences.
Strength athletes should all be aware that adequate protein in the diet is crucial for the development of stronger more powerful muscles. But how many know why this is true?
