[matwood]

I would add that while I agree HIIT is great, you're not just doing HIIT once/week, but also playing competitive basketball.

The other thing is it's been posited for awhile now, that gained muscle/strength requires less work to keep. You have a long history of resistance training, and presumably gained strength and muscle. Now you just need to be do maintenance to keep what you have while supporting your sport.

I say all this b/c I do something similar. I stopped power lifting once I got older and moved to more HIIT like workouts 3-4x/week. They take maybe 30 minutes each. But, I also train BJJ ~4x/week. Would my HIIT like workouts be so effective if I didn't start very strong and also do BJJ? IDK.

[XFrequentist]

HIT is not HIIT, it's a completely different thing.

https://en.wikipedia.org/wiki/High-intensity_training

I'm specifically advocating for HIT resistance training, 1x/wk, as a highly efficient method to gain strength.

The book "body by science" is a great deep dive, it's simple enough but the underlying physiology is pretty interesting.