If you want to do well…you need to turn traditional periodisation upside down.
As with other posts…I’ll try to make this short and sweet and then we can fight over it afterwards.
With conditioning work…getting fitter…it is generally approached like this:
Base Training…as in developing a ‘good endurance’ base. Then some sort of Speed Endurance work…to build up speed repeatability. Then to bring these athletes to a razor sharp peak you do your Speed and Acceleration work. That’s the usual pattern…simplified I know but it goes along those lines.
I think it is just plain stupid and I do it this way instead. Do the Speed and Acceleration work first….actually get them fast to begin with. Then do some speed endurance/repeatability work…because now they actually HAVE some speed and acceleration to endure. Then lastly work on expanding work capacity so they can express their speed and acceleration more often and with less recovery.
You could take ANY field sport…do a time and motion analysis for ANY position and ANY player and find out the total distance covered in a game and I bet if you measured it out and gave me the same length of time I could cover the distance without hardly getting out of breath…it isn’t your ‘fitness’ that is lacking in field sports…it isn’t your ‘VO2 max’ that stops you from excelling…it is your lack or speed/acceleration/power/agility that is lacking and more particularly your ability to express these qualities often and in quick succession.
So to answer the question re getting someone ‘fit’ for intervals you will see the same patterns in all my conditioning programs…they start off with short intervals and long recoveries and the intervals slowly get longer as the ability to sustain intensity is developed and or recoveries get shorter as the ability to sustain and repeat intensity is developed.
Does that make sense? There is no point doing speed endurance or speed repeatability work if the speed you are enduring or repeating is SLOW!