TRIAX 180 #3: SSGs vs Interval Running

The days of running continuous laps of the oval to build your aerobic capacity are over (thankfully). Gone are the days of pounding laps around the tan or running around your local suburb in the hope you can "train in the midfield group".

If you're a team sport athlete who competes in sports such as Australian Rules, Soccer or Rugby League, Small Sided Games (SSGs) or intervals are usually programmed to improve your aerobic capacity.

However, within the past few years the rise of small sided games in team sport trainings has many sport scientists/strength & conditioning coaches pondering whether they need to included conditioning at all in their training programs given the intensities of small sided games and the many advantages SSGs provide in terms of skill execution.

Intervals will provide you with a consistent and solid overload response that will undoubtedly boost your aerobic capacity, but running monotonous intervals isn't exactly representative of the movement patterns of demands of most team sports. However, with interval training you have greater control over the distances and volumes run by athletes and you generally know what you are going to achieve in each training block. Plus interval shuttles are a lot easier to progressively overload!

Small sided games for aerobic capacity have the benefit of incorporating skill executing in the drills as well as the physical conditioning. Obviously these drills are more attractive to coaches as athletes are still executing skills under fatigue and are not just continually running with no stimulation. SSGs also provide a sense of competition and can also help replicate the movement demands found in matches. SSGs are harder to overload however, which may limit how much benefit is reaped in terms of aerobic capacity.

So then.. In the third episode of TRIAX180 Damon and Rob debated whether we should use SSGs or interval running to improve the aerobic capacities of our team sport athletes. Sean is on the sideline after having a poor run in the debating arena and will adjudicate the event.