Have you ever felt like you’ve hit a plateau in your sport? Or maybe you’re just looking for that extra edge to boost your performance? Trust me, I’ve been there too. As someone who’s passionate about many different sports, including jiu-jitsu, hand balancing, and calisthenics, I’ve consistently found that cross-training is a game-changer.

One of the best ways to cross-train? With interval training.

In this article, we’ll explore what interval training is, why athletes of all types should incorporate it into their routines, and how to get started with some practical tips and exercises. Whether you’re a runner, jiu-jitsu practitioner, surfer, boxer, or a weekend warrior of any type, interval training can elevate your game to the next level. Here’s how to use interval training to supplement your sport.

What Exactly is Interval Training?

Interval training is a workout method that alternates between high-intensity bursts of activity and fixed periods of less intense activity or rest. This type of training can take many forms, including High-Intensity Interval Training (HIIT) and Tabata training.

• HIIT typically involves working out at near maximum effort for a set period, followed by a short rest or low-intensity exercise. For example, you might jump rope for 30 seconds and then walk for 10 seconds. Many of the 12 Minute Athlete workouts incorporate this type of training.
• Tabata is a specific form of HIIT that includes 20 seconds of ultra-intense exercise followed by 10 seconds of rest, repeated for 4 minutes.

There are so many benefits of interval training for athletes! There’s tons of research on why it’s so beneficial. It can lead to improved cardiovascular fitness, increased endurance, enhanced speed and agility, and even greater mental toughness.

By pushing your body to work harder in short bursts, you’ll see improvements in your overall athletic performance.

Why Athletes Should Incorporate Interval Training

Interval training complements sport-specific training by targeting different energy systems and muscle groups. For instance:

• Runners can improve their speed and endurance by incorporating sprint intervals.
• Jiu-Jitsu practitioners can enhance their cardiovascular fitness and explosive power.
• Surfers can build the stamina and agility needed for long sessions on the water.
• Basketball players can improve their quickness and reaction times.
• Soccer players can develop the ability to sustain high-intensity efforts throughout a match.

I’ve been doing interval workouts for over a decade, and they’ve become a cornerstone of my training regimen alongside bodyweight exercises. These workouts have significantly benefited my performance in various sports, from gymnastics and boxing to my recent passion, jiu-jitsu. By incorporating two to three interval workouts each week, I can maintain a high level of intensity without burning out. This approach has led to better performance and more successful outcomes in competitions.

Integrating Interval Training into Your Routine

To effectively incorporate interval training into your routine, follow these steps:

• Set Specific Goals: Tailor your interval training to your sport. For example, a runner might focus on sprint intervals, while a basketball player might incorporate agility drills.
• Frequency: Aim to include interval training sessions two to three times per week, depending on your sport-specific training schedule and overall fitness level.
• Balance and Rest: Ensure you’re balancing interval training with your regular training and allowing adequate rest to avoid overtraining. Rest and recovery are crucial for preventing injuries and ensuring long-term progress.
• Prevent Injuries: Warm up thoroughly before interval training and listen to your body. If you feel pain or extreme fatigue, take a break and allow your body to recover.

Interval Training Exercises for Athletes

Here are some ideas of effective interval training exercises for athletes of all types:

• Sprints: Sprint for 30 seconds, then walk or jog for 1 minute. Repeat for 8-10 rounds.
• Burpees: Perform burpees for 20 seconds, then rest for 10 seconds. Repeat for 4 minutes (Tabata).
• Jump Rope Intervals: Jump rope at a fast pace for 1 minute, then slow down for 30 seconds. Repeat for 10-15 minutes.
• Plyometric Exercises:
• Box Jumps: Jump onto a sturdy box or platform for 30 seconds, then rest for 10-30 seconds.
• Jumping Lunges: Alternate lunges with a jump for 20 seconds, then rest for 10 seconds (Tabata).

Adjust these exercises to suit your fitness level. For example, beginners can start with fewer rounds or longer rest periods and gradually increase intensity as they build endurance. If you have a question about how to modify something, leave a comment below!

An Example Interval Workout for Athletes of All Types

I’m a huge fan of sprint training and personally include it in my workouts once or twice a week.

Here’s a sample interval sprint workout that can benefit athletes from various sports:

1. Warm-Up: 5-10 minutes of light jogging and dynamic stretching.
2. Intervals:
– Sprint at maximum effort for 15 seconds.
– Walk or jog for 30-60 seconds.
– Repeat for 8-10 rounds.
3. Cool-Down: 5-10 minutes of light jogging or walking, followed by static stretching.

Extra fun (tough) variation: Find a hill and do this as a hill sprint workout!

Check out the 12 Minute Athlete app for more interval training workouts like this one.

Work Hard Now, Feel the Benefits in Your Sport

Interval training is a powerful tool for athletes looking to enhance their performance. By incorporating high-intensity intervals into your routine, you can improve your cardiovascular fitness, endurance, speed, and agility.

Remember to set specific goals, balance your training, and listen to your body to avoid overtraining and injuries. Start integrating interval training today and watch your athletic performance soar to new heights.

Work hard!