Rob, I just read you blog from last May when where you listed your training log explaining the brief bouts of high intensity training. It sounds like not enough lifting but I'm sure it is and I have to wrap my head around it and give it a try. I am going on vacation in a couple of weeks but when I come back I am going to go straight into this training method and I will let you know how it goes.
Indeed, on paper Hitters workouts don't sound like much, but HIT is a very different species of exericse, HIT makes a much deeper / greater inroad into the body. Its my belief that this level of intense physical is an absolute requirement, the stress must be of a high order/magnitude in order to warrant an adaptive response from the body, we know this from evolutionary biology.
By the same token, you cant tolerate or expose yourself to this level of intense physical stress for long, overexposure to intense physical stress is toxic and counterproductive, this is essentially why the HIT workouts are kept brief and are low in volume, and since the inroad is deeper, the compensation/recovery times are also longer. Moreover, as you grow progressively stronger, the stresses on the body also grow greater, so were you may be able to get away with training 2-3 times per week at first with HIT, you may well find you require even less exposure over time.
This last few weeks I've been training 2-3x per week with a little more volume, however this is only because i haven't been training to all out failure, i guess you could call it "active rest", this was to ensure my lower order fibers did not de-compensate, while at the same time my CNS got a brief rest. Tomorrow am back to my balls till the walls workouts:)
If you want to know more about HIT or would like some links, just give me a shout
Best and have a great holiday