1. METHODS OF TRAINING

2. 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

3. 8 You Say??? Make an acronym to help you remember: PFFWICCS Peter
Forward
Flipped
With
Indigo
Coloured
Carrot
Sticks

4. 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

5. 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.

6. 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

7. 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

8. 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)

9. 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

10. 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 mins
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.

11. 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)

12. 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.

13. 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

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

15. 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.

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

17. 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

18. 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 reps.
Muscular power
3 sets of reps.
Can use a variety of exercises to work on specific muscle groups
Is easy to monitor progress and overload.

19. 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

20. Circuit
Muscular Endurance
Cardiovascular Fitness

21. 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

22. 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