Methods Of Training

Interval Training

Interval Training

Training with a work-to-rest ratio (W:R) that is repeated

CoF related to interval training

speed, maximal speed

Interval training pros

• Cheap and accessible

• Easily adapted to individual needs

• Very versatile

• Can be used in many activities

• Adaptable to space / equipment available

• Used by athletes of all levels

Interval training cons

• Can lead to overtraining

• Risk of chronic injury

• Longer sessions due to rest periods

Circuit Training

Performing different exercises in sequence at different exercise stations

Circuit Training pros

• Cheap and accessible

• Adaptable to many sports

• Multiple components of fitness

• Large groups

• Adjustable to suit specific body parts

• Can mimic work/rest periods of the sport

Circuit Training Cons

May need access to a range of equipment

Chronic injury from repetitive actions

Cross Training

Training in two or more sports or methods in order to improve fitness and performance in a main sport

Cross Training Pros

• Trains multiple components of fitness

• Helps to mimic needs of a sport

• Prevents boredom

Cross Training Cons

• Might need specific equipment

• Lack of knowledge about different methods

Continuous Training

Long duration where intensity remains constant throughout. 

Training without rest

CoF related to continuous Training

• aerobic endurance

• submaximal aerobic fitness

Continuous Training Pros

• Trains cardiovascular and muscular endurance

• Low cost - no equipment needed

• Suitable for burning fat/weight loss

• Many physical health benefits: decreased resting HR & BP
  

Continuous Training Cons

• Can lead to tedium

• May not be sport specific

Fartlek Training

A long duration activity where the intensity varies – a change in pace, terrain and incline

CoF related to fartlek training

• Aerobic endurance

• submaximal aerobic fitness

Pros of fartlek training

• Very beneficial to games players

• Reflects the pattern of the game – changes in pace

• Develops both aerobic and anaerobic systems

• Adds variety to training – reduces boredom

• Reduces overuse injuries

Cons of Fartlek Training

• Can require high motivation

• Easy to ‘slack off’

• Difficult to record detailed metrics

Static Stretching

A stretch that is held in a challenging but comfortable position for a period of time, between 10 to 30 seconds. Very safe

Ballistic stretching

The use of momentum of a body or limb to force it beyond its normal range of motion. Beneficial for gymnastics / dance / trampolining. Increased risk of a muscle tear

proprioceptive neuromuscular facilitation (PNF)

A muscle group is passively stretched, then contracts isometrically against a resistance while in a stretch position and is then passively stretched again. Needs a partner to give resistance

Flexibility training pros

• Helps prevent potential injuries

• Increases range of motion available at joints

• Adaptable to be sport specific

Flexibility Training cons

• Can lead to hyper-flexibility

• Reducing muscle strength

• Extreme range of motion is not necessary in many sports

Weight Training

Training with weights against a (variable) resistance either on machines or with free weights

CoF related to weight training

strength, maximal strength, localised muscular endurance

Weight Training pros

• Can be sport specific

• Easy to measure improvements

• Trains muscular strength and endurance

Weight Training cons

• Expensive equipment / machines

• Safety issues

• Requires correct technique

• Higher risk of injury

Free weights

• Takes up less space

• Cheaper / less maintenance

• Risk of injury due to poor technique

• Can be done at home

• Use multiple muscle groups

• Adaptable to specific movements

Weight Machines

• Take up a lot of space

• Very expensive

• Safer

• Reduced risk of injury

• Easier to monitor increments

• Less muscle groups used

Resistance Training

Exercising your muscles using an opposing force

Examples 🡪 pulleys, parachutes

CoF related to resistance training

speed, maximal speed, power

Resistance training pros

• Inexpensive

• Portable/accessible

• Variety to training

• Enjoyable

• Increases strength in working muscles

• Increases work rate

Resistance Training Cons

• May alter sprint technique

• Can get tangled / ineffective

• Can restrict movements

• Can take time to inflate

Assisted Training

Examples 🡪 bungees, downhill

CoF related to assisted training

speed, maximal speed, power

Assisted training pros

• Cheap and accessible

• Adaptable to many sports

• Multiple components of fitness

• Large groups

• Adjustable to suit specific body parts

• Can mimic work / rest period of the sport

Assisted training cons

• May need access to a range of equipment

• Chronic injury from repetitive actions

Plyometric training

A movement involving an eccentric contraction immediately before a concentric contraction

CoF related to plyometric training

power

Plyometric Pros

• Minimal equipment

• Cheap

• Develops explosive power

Plyometric cons

• high risk of injury

• joint issues

Speed, Agility, Quickness (SAQ) training

Targeting neuromuscular adaptions to aid speed of muscle firing

CoF related to SAQ training

speed, agility, power

SAQ training pros

• Improves ability to change direction

• Improves reaction time

• Improves spatial awareness

• Improves multidirectional work

• Improves coordination

• Reprograms the neuromuscular system to increase response time

SAQ training cons

• high intensity can lead to muscle strains

• may not be sport specific

Functional Stability

• A stable core requires well-conditioned deeper lying trunk muscles and a balance between opposing muscle groups

• Ensure there is a stable base for the limbs to function from

• Otherwise there’s a loss of force and possible injury risk

Functional stability pros

• Directly improves core strength and stability

• improves posture

• benefits overall sporting performance

functional Stability cons

• can be boring

• risk of injury without a stable base

• requires motivation