Training MethodsTraining Methods

Weighttraining

Intervaltraining

Flexibilitytraining

Fartlektraining

Continuoustraining

CircuitTraining

TrainingMethods

Can be used either in general Can be used either in general exercise programmes or in exercise programmes or in preparation for specific activities.preparation for specific activities.

All of them can be adapted for use in All of them can be adapted for use in a wide range of training and exercise a wide range of training and exercise programmes.programmes.

Circuit TrainingCircuit Training

Circuit TrainingCircuit TrainingVersatile and flexible.Versatile and flexible.Can be devised to develop any fitness Can be devised to develop any fitness components.components.Usually indoors (weather proof)Usually indoors (weather proof)‘‘Stations’ (usually 8-10)Stations’ (usually 8-10)Work for set time (build in overload and Work for set time (build in overload and progression by increasing time), or work progression by increasing time), or work for set no. of reps (increase reps).for set no. of reps (increase reps).Usually complete 3-5 circuits.Usually complete 3-5 circuits.Can be skill related.Can be skill related.

Continuous trainingContinuous training

Continuous TrainingContinuous Training

‘‘Steady state’ activities.Steady state’ activities.

To improve aerobic capacity.To improve aerobic capacity.

Work at 60% - 85% MHR.Work at 60% - 85% MHR.

Activities such as running, swimming, Activities such as running, swimming, cycling and rowing.cycling and rowing.

FartlekFartlek

FartlekFartlekSwedish – ‘speed play’.Swedish – ‘speed play’.Similar to continuous but with Similar to continuous but with variations of pace built in. (bursts of variations of pace built in. (bursts of sprinting, recovery jogs, middle sprinting, recovery jogs, middle distance runs, hill work etc)distance runs, hill work etc)Aerobic, but with anaerobic element.Aerobic, but with anaerobic element.Used extensively to train for team Used extensively to train for team games.games.Cassiobury Park – ideal venue.Cassiobury Park – ideal venue.

Flexibility trainingFlexibility training

Flexibility TrainingFlexibility TrainingCommon part of ‘warm ups’ and match Common part of ‘warm ups’ and match preparation, but also very important in it’s preparation, but also very important in it’s own right.own right.

Very much performance related – Very much performance related – maximising degree of movement at joints.maximising degree of movement at joints.

Flexibility work should address both whole Flexibility work should address both whole body flexibility and event specific joints.body flexibility and event specific joints.

Active stretchingActive stretching – on ones own. – on ones own.

Passive stretchingPassive stretching – partner assisted. – partner assisted.

Interval trainingInterval training

Interval TrainingInterval TrainingSpecified periods of activity followed by Specified periods of activity followed by short rest periods.short rest periods.Progression/Overload achieved by Progression/Overload achieved by adjusting:adjusting:

LengthLengthDistanceDistanceNumber of sets / repsNumber of sets / repsRest intervalsRest intervalsTarget timesTarget times

Very effective for precise distance events.Very effective for precise distance events.

Weight trainingWeight training

Weight TrainingWeight TrainingUsually to develop muscular strength Usually to develop muscular strength or endurance.or endurance.Application of progressive resistance Application of progressive resistance to muscles.to muscles.Eg. Increase weight, reps or number Eg. Increase weight, reps or number of sessions, or reduce rest periods.of sessions, or reduce rest periods.Target specific muscle groups for Target specific muscle groups for particular activity.particular activity.Not cardio vascular.Not cardio vascular.

Weight TrainingWeight TrainingISOMETRIC - ISOMETRIC - Immovable Immovable resistanceresistance

ISOTONIC – normal ISOTONIC – normal movementmovement

Weight trainingWeight training

-------------------------------------------------------------------------------------- StrengthStrength EnduranceEndurance

85% of capacity 50/60% of capacity85% of capacity 50/60% of capacity

Low no. reps (6) High no. reps (20/30)Low no. reps (6) High no. reps (20/30)

3 sets 3 sets3 sets 3 sets