High-Intensity Training

High-intensity training (HIT) involves using high training loads throughout the year and performing all working sets to at least positive failure. Firm believers in HIT claim that strength development can be achieved in 20 to 30 minutes;

they disregard the high-volume strength training for events of long, continuous duration (such as mid- and long-distance swimming, rowing, canoeing, and cross-country skiing). HIT programs are not organized according to the competition schedule. For sports, strength is periodized according to the physiological needs of the sport in a given phase of training and the date for reaching peak performance. Athletes who use HIT training often gain strength very quickly but tend to lose strength and endurance as their competitive season progresses. Furthermore, the high level of muscle soreness and neural fatigue caused by the intensification methods used in HIT programs (such as forced reps or negative reps) interferes with the more specific physical work, as well as the athlete’s technical or tactical work throughout his or her weekly training.

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