Types of training

Weight training

Used to improve static and dynamic strength, power or muscular endurance

Continuous training

Used to improve aerobic capacity (CV endurance).

Involves 20mins+ of low intensity, whole body exercise.

Fartlek training

Can also be used to improve aerobic capacity

This training must involve working at different speeds/intensities - it blends continuous training with interval training by intermixing periods of fast and slow running/swimming/cycling etc

Circuit training

Often used to develop a range of fitness components.

Involves a range of muscle groups or sport specific exercises carried out at stations.

Interval training

Repeated periods of exercise followed by rest/recovery.

It can be used to improve aerobic capacity, speed, power, agility and strength

High intensity interval training (HIIT)

Repeated bouts of high intensity work performed above the lactate threshold interspersed with periods of low intensity exercise or rest/recovery

HIIT develops muscular strength, anaerobic power, aerobic capacity and speed.

Polymetrics

A form of explosive exercise that improves power and muscular strength.

Involves exercises that include 3 phases:

1. Eccentric pre-stretch

2. Amortisation (quick change from down to up, or backwards to forwards)

3. Concentric contraction

Flexibility training

Involves different types of stretching to improve joint ranges of movement by lengthening ligaments and tendons.

• active - no external resistance

• passive - external resistance provided by partner or equipment

• ballistic - bouncing in or out of stretched position, for advanced performers only

• static - the body is held still

• dynamic - involves sports specific movement

• PNF - proprioceptive Neuromuscular Facilitation