METHODS OF TRAINING

8 Methods of Training… Can you name them? Starter! 8 Methods of Training… Can you name them? Interval Continuous Fartlek Circuit Weight Plyometrics Flexibility SAQ

8 You Say??? Make an acronym to help you remember: PFFWICCS Peter Forward Flipped With Indigo Coloured Carrot Sticks

Plyometric Training – Example Plyometric Training Plyometrics also known as "jump training" or "plyos", are exercises in which muscles exert maximum force in short intervals of time, with the goal of increasing both speed and power. Example Plyometric Training Who uses it? Sprinters Body Builders Athletes: Basketball ,Volleyball,Football players etc

Fartlek Training The word Fartlek is Swedish and means ‘speed play’ Combines high and low intensity work Involves many changes of speed and terrain Improves speed and endurance (CV) Who uses it? Games players because short bursts of speed – starting, stopping and sprinting To overload increase the time or speed for each activity or choose more difficult ground. E.g. running uphill or on sand.

Flexibility/Mobility Training – Improves Range of Motion and Athletic Movements Injury Prevention Injury Recovery A flexibility training program can be made up of different types of stretching: Dynamic Stretching Ballistic Stretching Static Active Stretching Static Passive Stretching Isometric Stretching PNF Stretching Which type of flexibility training is best? It depends on the sport and the athlete's outcomes - something which will be examined more closely in the articles below. As a general rule, dynamic stretches are used as part of a warm up and static stretches or PNF flexibility training is used for increasing range of motion. Who uses it? EVERYONE! Gymnasts

Weight Training - Strength Resistance training Is used to Increase muscular strength Increase muscular endurance Increase speed Develop muscular bulk (size) Rehabilitate after injury Who uses it? Athletes, swimmers, games players and others Apply individual needs to suit

Interval Training – Periods of hard work followed by periods of rest. Improves mainly speed, will also improve CV. High intensity and fast pace. 1 Rep = Sprint for 60m, rest for 30seconds 1 Set (of repetitions) = 4xruns and rest. ‘Rest’ might mean milder exercise e.g. 30m sprint 30m slow jogging. The ‘Rest’ periods give us time to recover. Who uses it? Sprinters (Athletics, Swimming, cycling)

Circuit Training A circuit is made up 6 – 10 exercise or skills stations at which a particular activity is performed. Circuit training develops: - All round fitness - CV and ME fitness

Continuous Training - CV Improves aerobic fitness Is also good for people who have not trained for a long time. (unfit) Brisk walking Moderate exercise for at least 15 -20mins no rest. Who uses it? Endurance athletes (Long distance events) Games players (Pre season) Running, Swimming, Cycling and Rowing Overload is achieved by increasing the time, distance and speed.

SAQ (Speed, Agility, Quickness) training Improves Acceleration and Deceleration Improves Balance, Power and Neuromuscular Firing Patterns Many game sports (eg football, rugby, hockey) involve a mix of intermittent, dynamic and skilled movement activities. This poses a problem for coaches and staff as to how they train the players to achieve the correct balance of fitness.  Who uses it? Athletes (each is specifically tailored to Their retrospective sport)

BRAIN TEASER Name the 8 types of training. Name 3 exercises you could include in a circuit designed to improve muscular endurance. What type of training improves cardiovascular fitness – explain. What is interval training? What is fartlek training and why is it good for games players.

BRAIN TEASER How can we determine which type of fitness is improved? TYPE of activity TIME spent at each activity NUMBER of stations and circuits completed. How do we increase the difficulty in a circuit? If we want to improve leg power and cardio vascular fitness – What type of exercises would we include in a circuit? BRAIN TEASER

Question What happens if you use several methods of training? This is a new type of training called:….

Cross Training A mixture of training methods Who? Used for most sports E.g. Circuit training and interval training for Football CV and ME fitness. Advantages? Allows for a variety of training Makes training more interesting Training can be adapted to weather Can rest different muscle groups from day to day.

HERE ARE Some Helpful slides to give you more information about the different methods of training

A Typical Fartlek session Jog for warm up – 8 min Sprint every other lamp post – 8 posts Jog recovery – 5 mins Sprint 10 paces – 10 reps Recovery – 30 secs ¾ pace for 30 sec – 6 reps Jog recovery – 1 min Jog to finish – 10 mins

Weight Training Advantages Can develop muscular strength, muscular endurance and power... Max strength = 3 sets of 6 reps at near max weight. Muscular endurance = 3 sets of 20-30 reps. Muscular power 3 sets of 10-15 reps. Can use a variety of exercises to work on specific muscle groups Is easy to monitor progress and overload.

Circuit Training Who uses it? Games players, swimmers Advantages? Not much equipment needed Not expensive Can be done at home or at the gym Uses music – motivational Fitness and skills

Circuit Muscular Endurance Cardiovascular Fitness

Continuous Training Advantages? Improves aerobic fitness Cheap Can be done individual and in a group Improves health and fitness Can be done anywhere Adapted to suit individual needs Range of activities can be used (Running, Swimming, Cycling, Rowing, Cross trainer) Can easily apply the FITT principle

Advantages Improves speed and endurance Can be done over a variety of terrain (Beach, Countryside, Park) Can include hill work and reps Programmes can be flexible Suits games players