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ATS BULLETIN  - 22/09/2014

 

Category: HIGH INTENSITY INTERVAL TRAINING

Application: Basketball, Football, Hockey – Team Sports


The Effects of High Intensity Interval Training in Normobaric Hypoxia on Aerobic Capacity in Basketball Players

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ATS BULLETIN 2014-09-22

 

Category             - HIGH INTENSITY INTERVAL TRAINING

Application         - Basketball, Football, Hockey – Team Sports

 

Research Overview

Title

The Effects of High Intensity Interval Training in Normobaric Hypoxia on Aerobic Capacity in Basketball Players

Publish Date

December 2013

Authors

Mitosz Czuba, Adam Zajac, Adam Maszczyk et al

Institution

Jerzy Kukuczka Academy of Physical Education, Katowice, Poland

Number / Type of Participants

12 Male Basketballers, 5+ years training experience, 22 ± 2 yrs,

Altitude Level

15.2% O2 / 2,500m; Temp: 19oC; Humidity 50%

 

Executive Summary

High intensity treadmill running in simulated altitude among highly trained basketballers resulted in important aerobic and anaerobic benefits; applicable to field-sport athletes including:

  • An increase in VO2 max, a highly reliable measure of aerobic capacity

  • A greater distance covered combined with an increase in max power during a treadmill run test, indicating an improvement in high intensity running capacity.

  • Lower lactate concentrations following the treadmill run test, signifying a greater ability to buffer lactate, and delay in fatigue during high intensity running.


 

 

Overview of research programme

 

Split into 2 groups of 6; one group trained at sea-level, the other at simulated altitude

Training program: 3 days / week for 3 weeks;

Session overview:

  • 15 min warm-up: 10 mins at 60% max speed, followed by 5 min at of 70% max speed

  • 4-5 x 4 min running bouts at 90% max speed

  • 4 mins active recovery between efforts at 60% max speed

  • 10 min cool-down at 60% max speed

 

Key Outcomes

 

Pre to post-test results showed improvements in the simulated altitude group, specifically:

  • A greater distance (↑ of 10%) completed during an incremental treadmill run test

  • A decrease in lactate concentrations (↓ ~1mmol.l-1 ) following the treadmill run test

  • An increase in max work rate (Watts) by 10% in the hypoxic group

  • An increased in VO2 max (aerobic fitness) by 8%

               

Training Program

 

Stage

Exercise

Total Time

Interval Time

Approx Watts*

RPE

% Max Speed

Target

SA02

 

Treadmill – Interval Running

 

 

 

 

 

 

Warm Up 1

Running at easy to moderate pace (60%)

10.00

10.00

120

3-4

60%

85

Warm Up 2

Running at moderate pace (70%)

15.00

5.00

150

4-5

70%

85

Interval Sprint

4 minute running bout (90%)

19.00

4.00

250

8-10

90%

80

Active Recovery

 

Running at moderate pace (60%)

23.00

4.00

120

4

60%

85

Interval Sprint

4 minute running bout (90%)

27.00

4.00

250

8-10

90%

80

Active Recovery

 

Running at moderate pace (60%)

31.00

4.00

120

4

60%

85

Interval Sprint

4 minute running bout (90%)

35.00

4.00

250

8-10

90%

80

Active Recovery

 

Running at moderate pace (60%)

39.00

4.00

120

4

60%

85

Interval Sprint

4 minute running bout (90%)

43.00

4.00

250

8-10

90%

80

Cool Down

 

Running at easy to moderate pace (60%)

53.00

10.00

100

4

60%

85

*Guide only if using exercise bike for training programme