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Training Methods & Training Principles

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Presentation on theme: "Training Methods & Training Principles"— Presentation transcript:

1 Training Methods & Training Principles
Year 10

2 3 energy systems

3 Training methods Different types of training programs that improve different types of fitness components.

4 Pilates Training the body through stretching and strengthening
Controlling movements of body Flexibility Strength Balance

5 Circuit This involves a number of Stations
The athletes work around these stations Different exercises work different muscle groups Whole Body Workout

6 Plyometrics Agility Power Speed
Plyometrics helps to develop specific power and strength. Often used by sprinters and hurdlers who need to jump and run quickly. Games Players such as basketballers etc also find it useful Plyometric exercises require the athlete to generate maximal force as the muscle lengthens before an immediate contraction to produce maximal force. Agility Power Speed

7 Continuous Involves exercising at a steady pace at moderate intensity for a minimum of 30mins with no rest. Continuous training is effective but can be boring Endurance

8 Interval Endurance Speed Power
Athletes perform a period of work then a period of rest and recovery The work period can last for various lengths of time, usually between 30secs and 5 minutes The rest period can be complete rest, walking or jogging Rest periods should steadily be decreased Endurance Speed Power

9 Fartlek Fartlek is Swedish for ‘Speed Play’
It is a form of continuous training where the intensity of training is varied. You can vary the speed, terrain or load you are training at. E.g. Jog –Run- Sprint Fartlek training is more interesting than continuous training Endurance Speed

10 Training Principles Guidelines that are used to construct a training program. These guidelines help to produce improvement in fitness results and prevents injury from fatigue.

11 Frequency Refers to number of training sessions needed per week to see improvement in desired fitness components and energy systems Aerobic: 3 sessions p/w CP/ Anaerobic: 3 sessions p/w Weight training: 2-3 sessions p/w

12 Intensity Refers to how hard you train to get improvement CP: 95-100%
Anaerobic: % Aerobic: %

13 Time Minimum amount of time for a training program to result in improved fitness. CP/ Anaerobic: 6-12 weeks Aerobic: weeks

14 Type Refers to what training method you will use to improve fitness component. E.g – Endurance: continuous, fartlek, interval, circuit

15 Specificity Training should be specific to the individuals sport

16 Progressive Overload As the body adapts and becomes comfortable with the new workload, progressive overload is required to cause further improvement in fitness.

17 Variation It is important to vary the training regime to avoid boredom and maintain enjoyment

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