Continuous Training

In Continuous training there is sustained effort, that is - effort without rest. For training to be categorised as continuous it needs to persist for 20 minutes or greater and the heart rate of an athlete should sit around 60 - 85% of their MHR.

Circuit Training

Circuit training involves a number of stations or activities set up in a circuit. Depending on the stations, circuit training can make substantial improvements in strength, endurance, flexibility, skills and coordination.

Fartlek Training

Fartlek training is a when the athlete participates in a singular activity with random varying intensities. This could be going for a run where the speed varies from a walk to a sprint and then slows down to a walk before going back up to a sprint or when the incline of the runs changes. Each intensity could go for the same length of time, or vary. However the changed in intensity must vary multiple times.

Aerobic Interval Training

This type of training involves alternating sessions of work and recovery. Using this method, an athlete performs a given amount of work, such as a 400m run, in a particular time or at a specific level of intensity. This is followed by a recovery period before the task is repeated a number of times. During Aerobic interval training, the rest period is very short (approx. 20 secs). This does not allow the athlete to full recover and the stress on the Aerobic system is maintained.

Short Interval

Short Interval training has short work periods followed by longer rest periods. Often the work to rest ratio is around 1:2 with the rest interval being twice as long and the work period. 'HIIT' Workouts (High Intensity Interval Training) is a great way to understand this training method, because this short interval training is done at high intensities, usually between 85-100% maximal workload, for short periods of time.

Plyometrics

Plyometric training is an Anaerobic training method that uses speed and force of different movements to build muscle power. Plyometrics exercises often involve jumping, hopping or sprinting. They are always performed at maximal power and are used for the purpose of developing power, which in turn increases speed.

Dynamic Stretching

Dynamic stretching is when an athlete performs movements that take their joints through their ROM to produce temporal stretches of selected muscles. These movements are continuous and the stretch is not held. This type of stretching simulates most closely the movements and stretching involved in the majority of sports and is often used during a warm up.

Can you think of any examples of dynamic stretches?

Static Stretching

Static stretching is when a muscle is stretched to a length that is uncomfortable, NOT painful, and held for a given length of time. The optimal time to hold the stretch is between 30 and 60 sec. This is the most common form of stretching and is most suited for sports where the muscle is stretched for prolonged periods of time.

Can you think of any examples of a Static stretch?

Proprioceptive Neuromuscular Facilitation (PNF) Stretching

Proprioceptive neuromuscular facilitation (PNF) stretching involves a static stretch (30 sec), followed by a contraction of the stretched muscle until the stretch is no longer felt (usually around 5-10 sec), then a further lengthening of the muscle to hold another static stretch (10 sec). This method of training allows greater lengthening of the muscle by switching off the stretch reflex in the muscle. It is important that the second lengthened stretch is not taken too far, as this could result in injury.

Can you think of any examples of PDF Stretches?