METHODS OF TRAINING

6 Methods of Training… Can you name them?

1. Interval2. Continuous3. Fartlek4. Circuit5. Weight6. Cross

Interval Training – Speed and CV

• Periods of hard work followed by periods of rest.• Improves mainly speed, will also improve CV.• High intensity and fast pace.

1 Rep = Sprint for 60m, rest for 30seconds1 Set (of repetitions) = 4xruns and rest.

• ‘Rest’ might mean milder exercisee.g. 30m sprint 30m

slow jogging.

• The ‘Rest’ periods give us time to recover.

Who uses it?Sprinters (Athletics, Swimming, cycling)

Continuous Training - CV

Improves aerobic fitness • Is also good for people who have not trained for a long time. (unfit) Brisk walking

• Moderate exercise for at least 15 -20mins no rest.

Who uses it?• Endurance athletes (Long distance events)• Games players (Pre season)

Running, Swimming, Cycling and Rowing

Overload is achieved by increasing the time, distance and speed.

Continuous Training Advantages?

• Improves aerobic fitness

• Cheap

• Can be done individual and in a group

• Improves health and fitness

• Can be done anywhere

• Adapted to suit individual needs

• Range of activities can be used (Running, Swimming, Cycling,

Rowing, Cross trainer)

• Can easily apply the FITT principle

Fartlek Training• The word Fartlek is Swedish and means

‘speed play’• Combines high and low intensity work• Involves many changes of speed and

terrain

• Improves speed and endurance (CV)

Who uses it?• Games players because short bursts of

speed – starting, stopping and sprinting

• To overload increase the time or speed for each activity or choose more difficult ground. E.g. running uphill or on sand.

Advantages

• Improves speed and endurance

• Can be done over a variety of terrain (Beach,

Countryside, Park)

• Can include hill work and reps

• Programmes can be flexible

• Suits games players

A Typical Fartlek session

• Jog for warm up – 8 min• Sprint every other lamp post – 8

posts• Jog recovery – 5 mins• Sprint 10 paces – 10 reps• Recovery – 30 secs• ¾ pace for 30 sec – 6 reps• Jog recovery – 1 min• Jog to finish – 10 mins

Circuit Training

• A circuit is made up 6 – 10 exercise or skills stations at which a particular activity is performed.

• Circuit training develops:

- All round fitness - CV and ME fitness

Muscular Endurance

Cardiovascular Fitness

1. How can we determine which type of fitness is improved?

TYPE of activityTIME spent at each activityNUMBER of stations and circuits completed.

How do we increase the difficulty in a circuit?

If we want to improve leg power and cardio vascular fitness – What type of exercises would we include in a circuit?

Circuit Training

Who uses it?

Games players, swimmers

Advantages?

Not much equipment needed

Not expensive

Can be done at home or at the gym

Uses music – motivational

Fitness and skills

Weight Training - Strength

• Resistance training

Is used to

1. Increase muscular strength

2. Increase muscular endurance

3. Increase speed

4. Develop muscular bulk (size)

5. Rehabilitate after injury

Who uses it? Athletes, swimmers, games players and others Apply individual needs to suit

Weight Training Advantages Can develop muscular strength, muscular

endurance and power...• Max strength =

3 sets of 6 reps at near max weight.

• Muscular endurance = 3 sets of 20-30 reps.

• Muscular power 3 sets of 10-15 reps.

Can use a variety of exercises to work on specific muscle groups

Is easy to monitor progress and overload.

Cross Training

• A mixture of training methods• Who? Used for most sports• E.g. Circuit training and interval training for Football CV

and ME fitness.

Advantages?• Allows for a variety of training • Makes training more interesting• Training can be adapted to weather• Can rest different muscle groups from day to day.

BRAIN TEASER1. Name the 6 types of training.2. Name 3 exercises you could include

in a circuit designed to improve muscular endurance.

3. What type of training improves cardiovascular fitness – explain.

4. What is interval training?5. What is fartlek training and why is it

good for games players.