TRAINING METHODS-11

Training methods

Different ways to train that achieve different outcomes and goals for athletes.

Continuous Training

Involves non-stop activities like running, cycling, or swimming for at least 20 minutes. Also improves cardiovascular functions and aerobic

Fartlek

A training method that combines continuous work with bursts of speed and lower intensity activities. It trains both aerobic and anaerobic fitness components. e.g. AFL and soccer

interval Training

Training method with periods of work followed by periods of rest.

Three types of intervals

Long

Intermediate

Short

Long Interval

Targets aerobic energy system

Intensity- 75-85% HR max

Duration: 1 to 4 minutes

work : rest= 1 : 1

e.g. mid fielder of soccer and afl 800m

Intermediate Interval

Targets mainly Anaerobic glycolysis system and a bit of aerobic energy system

Intensity- 85%+ HR max

Duration: 15secs → 1 minute

work : rest= 1 : 3

E.g. 200m, forwards or backs of soccer and Afl (some rest, some intensity)

Short Interval

Targets Atp-pc & Anaerobic glycolysis system a

Intensity- max Hr

Duration: 5 → 15secs

work : rest= 1 : 4/5 (15 second → 1 minute rest)

E.g. soccer goalie, 25 minute swim, 100m

Resistance training

Training method that involves lifting weights to build strength and muscle.

Slow twitch and fast twitch fibers

Slow twitch fibers used at low intensity

Fast twitch fibers used at high maximal intensities

Muscular power

Developed using light resistance at 30% - 60% repetition max

Completed as fast as possible with 1- 3 sets

Muscular strength

Using heavy resistance at 70%- 80% RM at a slow to moderate pace

8-12 reps all sets are 1-3

Muscular endurance

Using moderate resistance at 40% - 60% RM at a slow to moderate pace

15-25 reps

Muscular hypertrophy

using heavy resistance at slow to moderate pace

8- 12 reps

Speed training

Training method that combines short interval training with technique development to improve speed. ( running, swimming, riding)

Plyometrics Training

Training method that involves rapid muscle contractions to improve speed, agility, and power.

train max 2 times a week due to high risk of injury

Circuit Training

Training method where performers rotate through different activity stations.

Fixed-time Circuits

Performers complete as many repetitions of an exercise at each station in an allocated time.

Fixed-load Circuits

Every performer completes a pre-determined number of repetitions at each station.

Individual-load Circuits

Each performer completes a percentage of their maximum number of repetitions at each station.

Core-strength Training

Training method that improves core strength and stability, involving exercises like Pilates and Swiss ball exercises.

Flexibility Training

Training that improves flexibility and has benefits such as enhancing speed, strength, and power development, reducing the likelihood of injury, improving posture, reducing muscle soreness, and relieving stress and tension.

Static Stretching

A type of flexibility training where a joint is taken through its range of motion and held in a stretched position for 20+ seconds.

Dynamic & Ballistic Stretching

Types of flexibility training where a joint is moved through its range of motion with controlled movement/momentum (dynamic) or with greater speed/force applied (ballistic).