types of training

plyometric training

• develops power

• uses body weight and gravity to work muscles

• an eccentric contraction (muscle lengthens) followed by a concentric contraction (muscle shortens) generates power

• anaerobic

• e.g box jump

weight training

• improves strength and muscular endurance

• uses your muscles against a resistance

• anaerobic

• low reps + high sets for strength gains (4×6)

• high reps + low sets for muscular endurance (15×3)

• e.g leg press

continuous training

• exercising at a steady constant rate for at least 20 mins with no rest

• used to improve cardiovascular endurance as it makes the body more efficient at distributing oxygen to working muscles

• aerobic

• e.g running

advantages of plyometric training

• only form of training that directly improves your power

disadvantages of plyometric training

• very demanding on the muscles used, can cause injury

advantages of weight training

• easily adapted to suit diff sports, you can focus on the relevant muscles

• little equipment required

disadvantages of weight training

• puts muscles under high stress levels so can leave them sore afterwards

• poor technique can be dangerous

• some lifts require a spotter

advantages of continuous training

• easy and doesn’t require specialist equipment

disadvantages of continuous training

• only involves aerobic activity so doesn’t improve anaerobic fitness

• can be boring