Methods of Training

methods of training

There are a number of different ways (methods) to train. This depends on the components of fitness the athlete wants to improve.

weight training

Weight training develops strength

  • An interval form of training.
  • Intensity is measured in % 1 REP MAX (% of maximum lift).
  • Time is structured in reps and sets with specific timings for recovery between sets.
  • Huge range of possible lifts combining machines, free weights and body weight exercises.
  • Disadvantage – many performers use poor technique while striving for ever greater weight.

fartlek training

Fartlek (speed play) training develops a range of components and is used by games players

  • A continuous form of training.
  • Changes in speed, incline and terrain are used to provide changes in exercise intensity.
  • Aerobic and anaerobic work can be done in the quantities that suit the performer.
  • Disadvantage – some urban areas have little variety of incline and terrain.

continuous training

Continuous training develops cardiovascular fitness

  • A minimum of 20 minutes sub-maximal work.
  • Target heart rate range between 60–80% maxHR. Aerobic work.
  • Swimming, running, cycling, walking or a combination of these disciplines.
  • Disadvantage – some participants find longer sessions to be boring.

plyometric training

Plyometric training develops speed, coordination and power

  • High intensity exercise involving explosive movements.
  • The muscle is lengthened and then rapidly shortened to develop the explosive capability of the muscle.
  • Suitable for well-trained athletes.
  • Very effective for developing power.
  • Disadvantage – can cause injury if athlete is not in excellent condition.

interval training

Interval training develops strength, speed and muscular endurance

  • Periods of intense work interspersed with timed rest.
  • A wide variety of fitness types can be developed.
  • Structured in reps and sets.
  • Intensity is measured by % maxHR.
  • Disadvantage – maximal nature of intervals can be too challenging for some participants.

CIRCUIT training

Circuit training is highly adaptable and can develop any component of fitness

  • Different exercises at different 'stations'
  • Uses time or reps before changing stations
  • Structured in to develop fitness or skill
  • Disadvantage – may need a lot of equipment and planning

flexibility training

Flexibility training develops flexibility

  • Essential training for all athletes in all sports and activities.
  • Time is measured by the length of hold and the recovery period between holds.
  • Intensity is measured as a percentage of Range of Motion.
  • Disadvantage – underused by many athletes.