High Intensity Cardio Interval Training 

If you want to improve power and endurance while elevating your level of fitness before training camp begins, a novel 16-week high-intensity cardio-resistance training program might be of interest. Results were published in the Journal of Strength and Conditioning Research.
 

Researchers enrolled 129 volunteers in 26 exercise sessions lasting 70-minutes each. Before, after and at stages during the 16-week program, subjects were evaluated for

aerobic fitness and power, agility, muscular endurance and lower body explosive power.

The program boosted performance in a 10minute rowing test and 1-minute push up drill. Subjects who finished the program also improved 1.5 mile running performance. There were no significant improvements in the shuttle run or standing long jump.

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