Types of Training - Quick Reference

Overview of Training Types

• General Preparation Training

• Specific Training

• Pre-Competition Training

• Competition Training

• Aerobic Training

• Anaerobic Training

General Preparation Training

• Aim: Train general muscle groups, prepare body for higher intensity.

• Intensity/Duration: Low intensity, longer durations.

• Methods: Cross-training (swimming), Range of Motion training, General Strength Training (high repetitions, low weights).

Specific Phase Training

• Focus: Specific to the sport.

• Intensity: High.

• Principles: Overload Principle applied.

• Areas: Strength and Power Development, continued Range of Motion, Injury Prevention, Performance Monitoring.

Pre-Competition Training

• Focus: Specific training, distance-specific.

• Intensity/Volume: High intensity, low volume.

• Aspects: Sport Psychological, Pre-Competitions (small meets).

Competition Training

• Focus: Highly specific, recovery, competition itself.

• Goal: Peaking for major competition.

• Methods: Power Training (low repetition, heavy weights), Competition Psychology (visualization, relaxation), Optimal Nutrition Intake.

Aerobic Training

• Continues Training: $60\%-70\%$ intensity, no stopping, $45$ to $120$ minutes.

• Varied Threshold Pace Training: $75\%-85\%$ intensity, continuous with pace changes, $20$ to $60$ minutes.

• Interval Threshold Training: $80\%-90\%$ intensity, multiple segments with short rest ($60$ to $120$ seconds), intervals of $30$s to $6$min.

Anaerobic Training

• Short Intervals: High-speed training, max $10$s with at least $3$ minutes rest.

• Lactic Training: $90\%-95\%$ intensity, intervals $15$s to $45$s with $3$min to $6$min rest.

• Acceleration Training: Sprints from $20$m to $40$m, $3$ minutes rest.

• Over Speed Training: Slight downhill/tailwind, max or above max speed for $15$ seconds, minimum $3$ minutes long break.