The Science and Application of High Intensity Interval Training

The Science and Application of High Intensity Interval Training

CC 2022

For Keith Swift, coaching is completely effort based, but it starts with camaraderie and education. As Director of Strength and Conditioning at Wofford College, his philosophy is clear: educate, heal, and enhance. While playing collegiate football and studying exercise science, Swift learned early to question the “why” behind training and encourages his student-athletes to do the same. At an academically rigorous institution, his educational focus fits right in, fostering curiosity, technical precision, and peer coaching. Swift shares how his experiences across professional baseball, the private sector, and collegiate programs each shaped his foundation while making it his own. Amid collegiate challenges — from the National Collegiate Athletic Association (NCAA) transfer portal to the growing authority of student-athletes — Swift holds firm that “there is no substitute for hard work.” His goal is simple: help student-athletes leave with both a degree and a championship ring, setting them up for success in sport and life. Reach out to Coach Swift on Instagram: @worqueowt and @wofford_strength, Twitter/X: @CoachSwift93, LinkedIn: @keithswift, or by email: swiftkd@wofford.edu | Find Eric on Instagram: @ericmcmahoncscs and LinkedIn: @ericmcmahoncscs Discover how salaries have evolved across collegiate athletics and other work settings in strength and conditioning in the 2025 NSCA Salary Survey at NSCA.com/Salary.

Flexibility training is important because of the role that flexibility plays in improving movement performance and reducing the opportunity for injury. Learn more about the role of flexibility training in this exclusive excerpt from the book NSCA's Essentials of Personal Training, Second Edition, published by Human Kinetics.

This article summarizes the adaptations of cartilage via anaerobic training.

This infographic introduces velocity-based training (VBT), and is the first of a three part series explaining the theory behind and application of VBT.

Registered Dietician Jenna Bell, PhD, spoke at the NSCAs 2013 National Conference about the importance of appropriate pre-workout nutrition.

This video demonstrates some of the basic technique and variations of the pull-up.

The importance of recognizing a closed-chain activity lies in the fact that the motions of multiple joints are coupled. Weakness at any one joint will consequently limit performance of the entire movement.