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.
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.