1. Methods (Ways) of Training

2. Continuous Training Continuous training, also known as continuous exercise, is any type of physical training that involves activity without rest intervals. It is generally of lower intensity so that exercise can be sustained. Activities such as Jogging, Cycling, Swimming, Walking, Aerobics Exercise Machines are used. Uses the Aerobic (oxygen) training system

3. Interval Training Interval training incorporates exercising at a moderate to high level of effort for a fixed period of time, followed by a fixed period of rest/recovery. This cycle is repeated multiple times. It often uses the same type as exercise as continuous training eg Jogging, Cycling, Swimming

4. Fartlek Fartlek, which means "speed play" in Swedish. Fartlek blends continuous training with interval training Fartlek is simply defined as periods of fast running intermixed with periods of slow running The “intervals” are informal and you can change your speed as you “feel like it”, not when a time interval is reached.

5. Circuit Training A method of physical conditioning in which one moves from one exercise to another, usually in a series of different stations or pieces of equipment with no rest in between. Push Ups Plank (30sec) Broad Jumps Step ups Burpees Lizard Crawls BW Squat Bicep Curl

6. Plyometrics Also known as "jump training" or "plyos”. Exercise of very high intensity, normally maximal. Muscles exert a maximum force, often quickly repeated by another. Jump, then jump, then jump Uses ATP-PC system Goal is to increase power (strength – speed)

7. Strength Training This involves using resistance whether it be body weight, additional weight, air resistance, water resistance or bands to place an extra load on a muscle or group of muscles. The resistance is usually increased progressively as the muscles become comfortable with the load. The benefits can include increased bone, muscle, tendon and ligament strength and toughness, improved joint mobility, reducing potential for injury, increased metabolism, fitness and cardiac function.

8. Speed Training (Sprint training) In order to improve Speed, the nervous system which controls the muscular system must be trained to work faster. The Speed of the nervous system only improves if trained at 90-100% of its maximum capacity. ATP - PC (anaerobic) Speed training could be used for Running, Cycling Swimming