The Application of High-Intensity Interval Training for Rugby 7s

Gain a Competitive Edge for Your Athletes, Your Team, and Yourself

After completing this HIIT course, you’ll know:

The unique factors of the sport (and variations) that need to be considered when applying high-intensity interval training (HIIT).

Physical performance contributions (speed, strength, endurance) to the sport.

Aerobic oxidative, anaerobic glycolytic metabolic response, neuromuscular and musculoskeletal strain targets as applicable to the sport and athlete.

The different HIIT types applicable to the sport based on the physiological targets.

How to apply manipulations of HIIT variables to optimize the training program for sport and athlete variations.

Surveillance and monitoring tools used to assess external and internal training load and training load response.

How to incorporate HIIT into your training programs with context of sport and athlete-specific variations.

Course Description

The Practical Application of High-Intensity Interval Training for Rugby 7s course teaches how to effectively implement High-Intensity Interval Training (HIIT) to take performance to the next level.

This course focuses on the unique aspects of your sport, the skill and physiological requirements needed to successfully perform at a high level, and the key HIIT methods to apply in order to elicit the desired physiological responses for optimal training adaptation and performance.

While the course includes theoretical knowledge to facilitate understanding, it mostly focuses on the practical application to help you build true mastery so you can deliver measurable gains on the playing field, and not just in the lab. The expert instructors present specific tools, tactics and performance indicators to tailor HIIT to your particular context with detailed surveillance methods and training plan examples that they have developed over years of hands-on coaching of elite athletes.

1.5 hours on-demand video

Full lifetime access

Access across devices

Course Content

Part 1: Description of the Sport and Factors of Winning

Topics covered:

  • Description of the sport
  • The history and evolution of the sport
  • The unique factors of the sport (and variations) that need to be considered when developing/optimizing a training program
  • Factors of winning: physical, skills and tactics
  • Physical performance contributions to the sport: speed, strength and endurance

Lesson duration: 12:03

Part 2: Targets of Physical Performance

Topics covered:

  • Targets of physical performance for the sport: speed, strength and endurance
  • Aerobic oxidative targets (with discussion on VO2max, the respiratory system, circulatory system, tissue deoxygenation) as applicable
  • Anaerobic glycolytic metabolic response targets as applicable
  • Neuromuscular and musculoskeletal strain targets as applicable
  • Specific target modifications for key sport and athlete variations

Lesson duration: 13:33

Part 3: Key HIIT Weapons and Their Manipulations

Topics covered:

  • Polarized training
  • The different HIIT weapons applicable to the sport (long and short intervals, repeated sprints, sprint intervals and game-based HIIT) based on the physiological targets
  • Manipulations of HIIT variables to optimize training:
    • Intensity/duration
    • Recovery period intensity/duration
    • Number of intervals
    • Series duration
    • Between series recovery intensity/duration
    • Total work performed
    • Exercise mode and ground surface for run-based HIIT
    • Environmental conditions
    • Nutritional status
  • Specificity – manipulating training to match demands of sport variation or athlete variation

Lesson duration: 26:49

Part 4: Incorporation of HIIT, Surveillance and Training Plan Examples

Topics covered:

  • Surveillance and monitoring tools used in the sport 
  • External and internal training load
  • Polarization training model and assessment
  • Assessing response to training load
  • Controllable and uncontrollable factors of training
  • Sample training programs sport variation or athlete-specific variations
  • Sample training programs for seasonal training, travel, and competition events

Lesson duration: 21:24

About the Instructors

Julien Robineau

Julien Robineau

Strength and conditioning coach, French Rugby 7s national team, French Rugby union Federation


I joined the French rugby union federation in 2009 to first complete my thesis in sport sciences and for a fitness coach activity with rugby XV young teams. Since 2011, I work mainly with the olympic rugby 7s team.  I continue to work closely with the scientific department of the FFR on different themes related to recovery, physiological adaptations in concurrent training, training load and wellbeing monitoring etc …


Strength and conditioning coach for the French Olympic Rugby 7s team since 2011

Strength and conditioning coach for the French rugby union U19/U20 national team (2009/2011)

Obtaining of the degree of Doctor in sport sciences in 2013 – research theme focused on periodization of concurrent strength and aerobic training

Nick Poulos

Nick Poulos

Physical Performance Manager, GWS Giants Football Club


Nick is currently the Physical Performance Manager with the GWS Giants AFL Club. He is also currently consulting to the Central Coast Mariners in the Australian A – League Football (Soccer) competition. He was previously the Head of Athletic Performance with the Australian Men’s 7s Rugby Union Squad between 2015 – 2018 where he was responsible for the preparation for 3 seasons of the International World Series as well as the 2016 Rio Olympic Games. Prior to this, Nick performed the role of Physical Performance Manager with the Adelaide Crows AFL team where he had overseen the high-performance program for 4 years. Previously the Physical Performance coordinator with the Toyota Rugby Union team in Japan, Eastern Suburbs Rugby Union – NSW, the Tongan Rugby Union for the 2003 Rugby World Cub campaign, Nick was also employed in Qatar as the senior/lead strength and conditioning coach for athletics in ASPIRE, Qatar’s Academy for Sports Excellence for nearly 4 years and consults to several organisations within Australia & internationally.

Nick has been involved with the Australian Strength and Conditioning Association for a number of years and is a Level 3 ASCA Strength and Conditioning Coach and Master Professional Coach within the ASCA Professional Coaching Structure. At the 2011 ASCA International Conference on Applied Strength and Conditioning, Nick was the recipient of the ASCA’s Bruce Walsh award. Nick has both coordinated and presented at a number of ASCA Coach Accreditation courses in Australia and internationally.


Currently completing PhD at EDITH COWAN UNIVERSITY, PERTH
“A series of studies investigating the use of postactivation potentiation during complex training to enhance strength & power”

Masters in Exercise Science (Strength & Conditioning) • EDITH COWAN UNIVERSITY, PERTH, AUSTRALIA


Bachelor of Applied Science Sports Science (Sports Coaching) • UNIVERSITY OF CANBERRA, CANBERRA, AUSTRALIA

Professional Coaches Structure Master Level & Level III Strength & Conditioning Accreditation • AUSTRALIAN STRENGTH & CONDITIONING ASSOCIATION

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Some Frequently Asked Questions

Who is this HIIT Course for?

Whether you’re a student just starting your job search or a seasoned professional looking to add HIIT to your training arsenal, we’ve included everything you need to understand the science behind and practical application of HIIT.

Are there any prerequisites for the course?

While there aren’t any specific prerequisites for this course, we do use a lot of sport-science related technical language.

How is course content accessed/delivered?

All course material is available through our easy-to-use online platform.

Once in enrolled, you get instant access to the video lectures so you can progress through the course at your own pace. Each lecture also has lesson comments to ask/answer questions and interact with your instructors and fellow students.

Will I get any support or individual attention?

Of course! There are discussion sections for each lesson where you can ask questions or leave comments and engage with your instructors and fellow students. You also have email access to the instructors.

And if you have any technical issues accessing the course content, you can always email us at – we’ll get you back to learning in no time.

How long will I have access to the content?

When you enroll in HIIT Course, you’ll get instant, lifetime access to all course content so you can take the course at your own pace and come back as often as you need to refresh your knowledge.

Will I receive Continuing Education Credits for this course?

No. We do not offer CEUs for this individual sport course.

However, if you are looking to earn CEUs about HIIT, you can earn CEUs for the larger Science and Application of High-Intensity Interval Training course. That course offers a Certificate of Completion and you’ll earn National Strength and Conditioning Association (NSCA) Continuing Education credit hours as well as endorsed credits from BASES.

What if I sign up and decide the course is not right for me?

If you’re not 100% satisfied in your investment in the course, we’ll refund 100% of what you’ve paid if you make a request within 45 days of enrollment.

No questions asked.

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