training methods U4

aerobic based training methods

HIIT, long interval training, fartlek, continous

anaerobic based training methods

intermediate interval training, short interval training, weight and resistance, plyometrics

other training methods

circuit, flexibility

continous training

involves working at a submaximal intensity for a prolonged period of time non stop

fartlek

involves continous running with high intensity bursts of random length

interval training

involves of high intensity interspersed with periods of rest

short interval

work period is under 10 secs, with a work to rest around 1:6

intermediate interval

work period is between 10-60 secs, with a work to rest of 1:2- 3

long interval

work period is at least 1 min, with a work to rest of 1:1

HIIT (high intensity interval training)

no set formula, periods of short high intensity work followed by periods of reduced intensity recovery

circuit training

involves a sequenced performance of exercises at different activity stations

weight/ resistance training

increases muscular strength, power, and speed and can prevent osteoporosis and improve body composition

strength

the highest level of force an athlete can generate

power

movements that require strength and performed at a fast rate

endurance

repeated efforts

plyometrics

refers to exercise utilising the stretch reflex which is when the body initiates a concentric contraction before a rapid eccentric contraction, to prevent over stretching of the muscles. Allowing us to use stored elastic energy to reach maximal force in the shortest possible time

static stretching

slowly stretching the muscle to a position and holding it for 10 seconds or more, better at the end of training session

dynamic stretching

involves moving a joint through its range of motion in a controlled way

ballistic stretching

dynamic stretching but with much greater force therefore has a much higher change of injury, and is not advisable in general for athletes

PNF (proprioceptive neuromuscular facillitation) stretching

moving the muscle through its range of motion until discomfort is felt, then the muscle is contracted isometrically (no change in length) for six secs, the muscle is then slightly relaxed before being contracted isometrically again for another six secs

program- short interval training

• specificity, sprinting

• intensity, above 95%MHR, 9-10 RPE

• duration, W:R 1:5 and above

• sets and reps, 1 set of 6-15 reps

• progression, increase sprint from 50m to 55m

program- intermediate interval training

• specificity, run, row, swim, or cycle

• intensity, 85-95% MHR

• duration, W:R 1:2-3

• sets and reps, 1 set of 5-10 reps

• progression, increase 5 sets to 6 sets

program- long interval training

• specificity, run, row, swim, or cycle

• intensity, 75-85%MHR

• duration, W:R 1:1

• sets and reps, 1 set of 2-5 reps

• progression, increase intensity from 75% to 80%

program- HIIT

• specificity, run, row, swim, or cycle

• intensity, 90%MHR work, 60% MHR active recovery

• duration, W:R 1:1

• sets and reps, 10 reps

• progression, increase sets from 10 to 11

program- continous

• specificity, run, row, swim, or cycle

• intensity, 70-85%MHR

• duration, 20 mins

• progression, increase intensity from 70% to 75%

program- plyometrics

• specificity, 9-10 RPE, fast speed of contraction

• rest, 3 mins

• sets and reps, 3 sets of 5 reps, 6 different exercises

• progression, increase reps to 6

program- fartlek

• specificity, run, row, swim, or cycle

• intensity, 70- 85%MHR

• duration, 60 secs of 75%, then 60 secs of 70%, repeat for 20 mins

• progression, increase intensity from 75% to 80%

program- flexibility

• specificity, 15 secs hold for each exercise

• duration, 20 mins in total

• progression, increase session from 20-22 mins

program- circuit

• specificity, 45 secs on and 45 secs rest

• intensity, 75-85%MHR, W:R 1:1

• sets and reps, 3 sets of each station

• rest, 3 mins at the end of set

• progressions, increase work from 45-50 secs

program- resistance strength

• specificity, slow contraction speed

• sets and reps, 3-6 sets of 1- 6 reps

• rest, 2-3 mins

• intensity, 80-100%1RM

• progression, increase intensity from 80-85%

program- resistance power

• specificity, fast speed of contraction

• sets and reps, 3-6 sets of 3-10 reps

• rest, 2-3 mins

• intensity, 30-70%1RM

• progression, increase from 40-45%

program- resistance endurance

• specificity, moderate speed of contraction

• sets and reps, 3-6 sets of 15-25 reps

• rest, 1 min

• intensity, 40-60%1RM

• progression, increase intensity from 40-45%