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 (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 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 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 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 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 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.