Methods of Training
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
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 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
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
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
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
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
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.