Effects Between High-Intensity Interval Cross Training and Classical Training on The Male Junior Sprinters

This study investigates the comparative effects of High-Intensity Interval Cross Training (HIICT) and traditional training methods on male junior sprinters' physical performance and physiological adaptations. A total of sixty-four athletes were randomly assigned to an experimental group receiving HIICT interventions or a control group following conventional training protocols over eight weeks. Key performance indicators were systematically evaluated, including sprint times, explosive power, and anaerobic capacity. The findings demonstrated that HIICT significantly improved critical performance metrics, such as ground contact time, relative maximum power, and lower-body explosive strength. Specifically, ground contact time decreased by 4.21%, while countermovement jump (CMJ) and squat jump (SJ) heights increased by 8.84% and 7.11%, respectively. These enhancements were associated with a 2.11% improvement in 100-meter sprint times in the experimental group. Furthermore, HIICT proved more effective than conventional training in enhancing anaerobic power with a similar training load (Shown by TRIMP). This study underscores the potential of HIICT as a versatile and sustainable training modality for young athletes, integrating diverse training components to overcome the limitations of traditional high-intensity plans.