High-intensity interval training (HIIT), a highly efficient and distinctive exercise format, has sparked growing academic interest in sports performance training. This article synthesizes theoretical and applied evidence to analyze mechanisms of HIIT in neuromuscular activation, hormonal responses, muscle fiber adaptation, and metabolic pathway effects. It focuses on its effectiveness in enhancing explosive power, maximum strength, and strength endurance, while also examining the integration of HIIT with traditional resistance training, periodized programming, and personalized prescription. Scientific implementation of HIIT can effectively diversify or even replace conventional strength training, not only offering positive directional changes for strength development but also introducing innovative approaches to sports performance training practices.