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Methods of training

Resistance training session example

3 sets of 12 repetitions

Weight 70% of 1Rep max (1rep max is max weight you can lift once)

1 minute rest in between each set

Bench press 3x12@70%

Lat pulldowns 3x12@70%

Shoulder press 3x12@70%

Seated row3x12@70%

Leg press3x12@70%

Resistance/ weight training

Advantages

Increase strength, power, endurance or mass
Stronger muscles can support joints and prevent injury
Resistance training strengthens bones as well
Raised metabolism for the same amount of time post exercise as a continuous session

Disadvantages

Injuries with incorrect form
May need equipment
Cost
Need to learn lifting techniques

Interval training session example

Working set 30sec: Recoery set 30sec

Working set must be @100% intensity

Push ups
Pull ups
Lunges
Squats
Sit ups
Skipping
Star jumps

interval training

Advantages

Can develop cardiovascular fitness as well
Can develop strength and endurance
Fun way to train
Can include lots of different exercises (weights, body weight, running

Disadvantages

Not many people can push to 100% intensity in working set
Very hard method of training
Waste of time if the working set is not high intensity
MUST INCLUDE A WORKING SET & RECOVERY SET

Sprint training session example

10x10M sprints @100%

10x20m sprints @ 100%

10x10M sprints with resistance band

10x20m sprint with resistance band

5x10m High knees drive

5x10m Heels up kick

5x10m A walk drill

3 sets each side single leg drive over hurdle

sprint training

Advantages

Increased speed and ability to change direction
Increased reaction time and movement
Good for people who play sport requiring quicker reaction time and movement
Can develop cardiovascular fitness through all the short running drills over time

Disadvantages

May require additional equipment to have effective trainingbeyond very basic drills
Only beneficial for athletes looking to improve speed so a very specific method of training

Continuous training session example

Treadmill (Run)

20 minutes

70% of MHR (70% of 220-age)

no rest breaks

continuous training

Advantages

Excellent method of training to develop cardiovascular fitness
Can run, swim, cycle or row
Good for people who dont enjoy high intensity exercise

Disadvantages

Can be very boring as it must be at least 20 minutes long up to a few hours
Injuries like shin splints may result from lots of running
Must be maintained between 60-85% intensity

Circuit training example

3 sets of 8-10 reps

1 minute rest in between circuits

Push ups

Squats

bicep curls

3 sets of 8-10

Side raises

Deadlifts

Jack knives

3 sets of 8-10

Tricep kick backs

Dumbell rows

Single leg touches

circuit training

Advantages

Can improve muscular strength, endurance
Can Improve cardiovascular and respiritory fitness
Cover a full body workout in 20-30 minutes
Constantly changing to prevent boredom
Specificity can be applied easily towards your goals

Disadvantages

Wont build muscle mass

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