Methods of training

There are 6 types of training you need to know as well as their main advantages and disadvantages, there are more than listed here but these are what I deem to be the main 3 advatnages and disadvantages of each:

  1. Continuous training

   Any activity without rest intervals for at least 20 minutes within the aerobic threshold. The target heartrate is between 60-80% of your maximum heart rate.

Advantages:

  • Best for improving cardiovascular endurance
  • Inexpensive and requires no equipment
  • Can be adapted to individual needs

Disadvantages:

  • Doesn’t do much for anaerobic fitness
  • Outdoor training is dependent on weather
  • Repetitive and boring
  1. Circuit training

   Normally involves 8-15 stations at which different exercises are set up with short rests between. Each exercise is performed at a station before moving on. Consecutive stations normally target different muscles or a different element of fitness.

Advantages:

  • Sports skills can also be included
  • Can include weight resistance training to increase strength
  • Can target specific muscle groups and you can increase the length of each activity to train the aerobic system

Disadvantages:

  • Requires lots of equipment
  • Takes a long time to set up and organise
  • Requires the athlete to be motivated to complete all sets of exercises
  1. Weight Resistance Training

Interval form of training in which a resistance is used against the force of the muscles. The intensity is measured in a percentage of the most weight a person can lift at one time. Time is structured into reps and sets with specific timings for recovery between sets. The structure can be changed so that muscular endurance can be improved instead of muscular strength.

Advantages:

  • Can aid rehabilitation after injury
  • Improves muscular strength, muscular endurance and power
  • Huge range of possible lifts combining machines, free weights and bodyweight exercises

Disadvantages:

  • Normally requires a lot of equipment
  • Risk of spinal injuries
  • Performers may use poor technique to lift a greater weight, drastically increasing their risk of injury
  1. Fartlek training

Continuous form of training in which the terrain, incline, speed and effort of the performer are varied which changes the intensity of the exercise.

Advantages:

  • Aerobic and anaerobic work can be done in quantities that suit the performer
  • Easily adapted to match the individual’s level of fitness and their sport
  • Aids active recovery and improves cardiovascular endurance

Disadvantages:

  • Terrain may not vary much in urban areas
  • Because the performer decides on the intensity, it can be hard for the coaches to tell if they are working as hard as they should be
  • Can become repetitive and boring if done on the same route even if speed is varied
  1. Interval training

Involves alternating between periods of high intensity exercise and rest and can be used to gradually increase pace

Advantages:

  • Improves speed and recovery time
  • Improves muscular endurance
  • Can be aerobic or anaerobic

Disadvantages:

  • Hard to keep going
  • Can be boring and requires motivation
  • Difficult to identify how hard an individual is working
  1. Plyometric training

High intensity exercise involving explosive movements to train power. Muscle is lengthened and then rapidly shortened to develop its explosive capability

Advantages:

  • Increases power
  • Improves muscular strength
  • Utilises a lot of muscle groups meaning you burn more calories and lose weight

Disadvantages:

  • Can cause injury if the athlete is not in excellent condition
  • Can require expensive equipment