PE types of training rules

Short interval training rules

ATP-CP

3-10 secs x 6-15 reps @ 95% max hr

9-50 secs passive recovery

1:5

3 sets

3 sessions per week

Intermediate interval training rules

Anaerobic glycolysis system

10-60 secs x 6-10 reps @ 85-90% max HR

30-180secs passive recovery

1:2 or 1:3

2 sets

3 sessions per week

Long interval training rules

Aerobic system

60secs - 5mins x 4-10reps @ 80-85% max hr

60secs-5mins passive or active recovery

1:1 - 5:1

4-5 sessions per week

High Intensity interval training rules

Aerobic system

30secs - 4mins x 4-12 reps @ 90-100% max hr

15secs - 2mins passive rest or active recovery at 50% VO2 max or 60% max HR

1:1 or 2:1

3 sessions per week

Resistance training rules for muscular strength

1-6reps x 3-6 sets @ 80-100% 1RM

Slow tempo

2-3mins rest between sets

Alternating upper and lower body exercises

3 sessions per week

Resistance training rules for muscular power

3-10reps x 3-6sets @30-70% 1RM

Fast tempo

2-3mins rest between sets

Alternating upper and lower body exercises

3 sessions per week

Resistance training rules for muscular endurance

15-25reps x 3-6 sets @40-60% 1RM

Moderate tempo

1min rest between sets

Alternating upper and lower body exercises

3 sessions per week

Plyometric training rules

Anaerobic energy system

no.of exercises x 3-10reps @ 10RPE

1-6sets

3mins rest between sets

max 2 sessions per week with at least 48hours rest between

Fartlek training rules

20mins duration

effort: 80-85% max hr

float: 70% max hr