High-Intensity Interval and Moderate-Intensity Continuous Training: Effect on Athletes' Athletic Performance

This research investigated the effects of two training groups on muscular strength and endurance among student-athletes at Salay Community College. Sixty-two participants were recruited and allocated to HIIT (three times a week) and MICT (five times a week) training protocols over eight weeks using a quasi-experimental pretest-posttest design. The researcher administered pre- and post-intervention assessments to measure changes in squat and push-up performance, evaluating both strength and endurance components. Analysis revealed that both training groups achieved significant improvements across the measured variables, with a statistically significant difference between the groups' pretest and posttest scores for muscular strength and endurance. However, the MICT group demonstrated superior gains in upper-body strength and endurance, as well as enhanced lower-body endurance capacity. Post-training assessments showed that MICT participants outperformed their HIIT counterparts in push-up strength, push-up endurance, and squat endurance, with statistically significant differences between groups. Regarding squat strength specifically, both training modalities produced similar improvement levels with no statistically significant difference between groups. These outcomes underscore the value of structured, research-informed exercise programs for student-athletes, indicating that MICT could offer greater advantages for overall athletic progress in school environments.