Training Methods

What are they? Training methods are the various types of training that can be included in a training program. Which methods you choose will depend on which fitness components you have identified are important for your sport There are 8 training methods and each can be used to develop specific fitness components Coaches and athletes must choose the training method that best suits the requirements of their sport

Training Methods Continuous Training Interval Training Resistance Training Plyometric Training Circuit Training Flexibility Training Fartlek Training Swiss Ball Training Aerobic Floor Classes

Continuous Training Purpose: To improve aerobic capacity and local muscular endurance. To tone muscles, lose body fat, improve heart and lung capacity Description: It is the foundation of sport and health related fitness programs It Involves training continually without rest for a specific period of time (usually 20min or over)

Continuous Training continued... Benefits: The exerciser can exercise longer without fatigue and recover more quickly between efforts and after exercise. When would you use continuous training? Fitness Component Sport

Interval Training Description: Work intervals are followed by rest intervals It is designed to improve anaerobic capacity (speed), power and agility It is the best way of improving your ability to play team sports Terminology: Work Interval – the distance and duration of the work effort Rest/recovery Interval – the time between work efforts and the type of rest Sets – a group of work to recovery intervals Repetitions – each individual work interval

Interval Training continued... Types: Short Interval – you work harder but get more rest Intermediate Interval – appropriate for team sports that play on large fields or where the player has little rest. Also good for 400m and 800m runs Long Interval – Long work periods with small amounts of active recovery Advantages: It allows for high intensity work without fatigue

Resistance Training Description: It is the key to developing muscular strength, power and endurance Most common form is weights training Benefits: Reduces risk of injury Improves muscle mass and skill performance

Resistance Training continued... To develop strength – very heavy weights, low reps E.g. 80-95% of max weight x 2-6 reps done slowly To develop power – lighter weights, fast reps E.g. 60-80% of max weight x 2-10 reps done fast To develop endurance – lightest weights, high reps E.g. 40-60% of max weight x 15-40 reps done fast

Plyometric Training Description: It is used to develop muscular power for sports that need explosive efforts It involves movements that cause quick lengthening contractions of the muscles e.g. Bounding, jumping Sample Exercises: Spot hopping Vertical jumps Heel kicks Tuck jumps Clap push-upd

Circuit Training Description: Involves performing a variety of selected exercises that are arranged in a specific area It is performed at stations and you continually move around the stations It is fantastic for large groups It builds aerobic and anaerobic capacity, strength, power, local muscular endurance and agility Types: You can rotate after a certain time or After you have completed a certain number of repetitions Advantages?

Flexibility Training Description: It is designed to improve joint and muscle flexibility Any movement that puts a muscle in a stretched position develops flexibility You should complete it during every warm-up and cool-down 2 Types PNF (Proprioceptive neuromuscular facilitation) - You take the muscle to its maximum stretch then push against a resistance. Relax and then lengthen the muscle again Static - Taking a muscle to its greatest range and then holding the stretch for 30 seconds Pro’s and Con’s?

Fartlek Training Description: It involves completing harder work bouts within a continuous activity E.g. During a 4km jog the runner might sprint for 50m at every km mark

Swiss Ball Training Description: You can perform hundreds of different exercises on a large rubber ball. Benefits: Improves core stability Increases strength Improves balance Increases flexibility Reduces the risk of injury in sport

Aerobic Floor Classes Description: They are a type of continuous training, but also include callisthenic exercises normally found in circuit training Aerobics classes can develop: Aerobic capacity Muscular Strength Local Muscular Endurance Flexibility Agility

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