Comparative effects of repeated sprint training and tempo training on repeated sprint ability and match performance...

Repeated sprint training (RST) and tempo training (TT) are widely prescribed to improve athletic performance, yet their relative efficacy for team-sport athletes remains unclear. We conducted a randomized training intervention study in 42 collegiate rugby players (20.5 ± 0.7 years) assigned to either TT (n = 20) or RST (n = 22). In addition to their regular 90-min skills training, athletes completed TT (continuous running for 15 min) or RST (8 × 20-s sprints, 50-60 m, with 10-s active recovery) three times per week for 5 weeks (15 sessions). Pre- and post-intervention testing assessed repeated sprint ability (RSA), 12-min run distance, 40-m sprint, strength, power, body composition, and match running performance. RST elicited significantly greater improvements in RSA than TT (p < 0.05), whereas TT induced larger gains in 12-min run distance (p < 0.05). No between-group differences were observed in match running performance or other secondary outcomes. Importantly, marked inter-individual variability was evident, with some athletes responding preferentially to one training mode over the other. These findings demonstrate that short-duration RST was more effective for improving RSA, while TT preferentially augments aerobic endurance. However, neither intervention translated into superior match running performance.