Online Versus In-Person High Intensity Interval Training Program And Their Effects On Strength And Power

This study sought to assess strength and power under online and in-person High-Intensity Interval Training (HIIT) schedules. For the study, 30 male participants ranging in age from 18 to 25 were purposefully and at random assigned either online or in-person high-intensity interval training. Strength and power growth throughout the 8 week training program was evaluated using the Wingate power test, one-repetition maximum squat, and one-repetition maximum bench press. Data before and during the intervention was assessed using both independent and paired t-tests. The results show that the in-person group made substantially more gains in all strength and power measures. In the 1RM squat, 1RM bench press, and Wingate test, effect sizes revealed significant increases. On the other hand, albeit less important especially in strength criteria, the online group also showed gains. Though both are good for improving strength and power, the study shows that in-person training under direct supervision and feedback had better results than online HIIT programs. Especially in the development of strength and power, these findings highlight the need of real-time communication and direction in maximizing training outcomes. Future studies should look at the long-term consequences of online instruction and use hybrid models including the advantages of both approaches. Keywords : Online Training, In-Person Training, Strength, Power, HIIT.