Methods of Training
By Chloe Unwin, Laura Tattershall, Lucy Bagnall, Natasha Worrall and Jessica Lees
Interval Training
Basketball, football, hockey, tennis and rugby are suited for his type of training. It is more appropriate than continuous
running because it increases aerobic power and improves cardiorespiratory endurance.
Continuous Training
Continuous training is a type of physical training that involves activity without rest intervals. Sports suited for this is
runners, marathon and triathlon athletes. This is because you don’t have interval breaks so your body gets used to the
conditions so it gets stronger.
Fartlek Training
It is suited best to football, rugby and hockey players. This is because it increases the aerobic and anaerobic capacities.
Also, it changes speed, pace and agility. It can be done over different terrains and is very flexible.
Circuit Training
Circuit training is an excellent way to improve mobility, strength and stamina. Football, rugby, basketball players and
athletes find circuit training useful because it increases their speed.
Weight Training
Baseball, basketball, ice hockey, football, marathon runners all benefit from weight training because it increases
muscular strength and endurance. Also it helps swimmers and aerobic sports participators because it makes muscles
stronger.
Cross Training
Cross training is necessary to reduce the risk of injury from repetitive strain or overuse. Cross training exercise can
strengthen the cardiovascular system, bones, muscles, joints, reduce body fat and improve flexibility, balance and
coordination. It is best suited for marathon runners, swimmers and cyclers.
Effects of MOT
Different methods of training have different effects on the body whether they are long term or short
term effects. They will enhance the core attributes needed for a particular activity to improve the
athletes performance.
There are lots of different methods of training, some examples of these are:
• Continuous training which involves working for a sustained period of time without rest and that
improves cardiovascular fitness so that oxygen will be pumped around the body quicker.
• Interval training which involves alternating between periods of hard exercise and rest. This training
exercise improves speed and muscular endurance which means that the muscles will be able to
work for longer periods of time and at a faster pace.
• Circuit training which involves performing a series of exercises in a circuit. Each activity takes place
at a 'station'. It can be designed to improve speed, agility, coordination, balance and muscular
endurance. Football players may use this method to benefit them.
• Fartlek training involves varying your speed and the type of terrain over which you run, walk, cycle
or ski. It improves aerobic and anaerobic fitness.
•
Weight training uses weights to provide resistance to the muscles. It improves muscular strength (high
weight, low reps), muscular endurance (low weight, high reps, many sets) and power (medium weight and
reps performed quickly).
6 Different Methods of Training
Interval TrainingInterval training is a type of discontinuous physical training that involves a series of low- to highintensity exercise workouts combined with rest or relief periods.
There are two types of interval training:
-Slow interval training
-Fast interval training
Continuous Training-Continuous training is when low- to mid-intensity exercises are performed
for more than 20 minutes without resting intervals. Almost any type of exercise can be done in a
continuous way. Jogging, cycling, and swimming are often the most common , but the most
important part of this type of training is the amount of time spent performing the exercise.
Fartlek TrainingFartlek training is a form of interval or speed training that can be effective in improving your speed
and endurance. A form of continuous exercise, it involves mixing the intensity of an exercise
session, with athletes alternating between running fast, running steady, and running slow. It can
be combined into any training program as there is no set time or distance limit for sessions.
Circuit TrainingCircuit training is a form of physical exercise that combines strength exercises, or weight
training, with endurance exercises, or cardiovascular training. An example of an exercise
rotation can include push-ups, sit-ups or other form of abdominal training, jumping jacks, and
squat thrusts.
Weight TrainingWeight training is a technique of building muscle and burning calories that relies on gravity to
provide the resistance needed. An example of using this would be using a variety of weights
and by lifting these weights will build muscles and burn calories over time. Another option
could be to use a weight machine.
Cross TrainingCross-training in sports and fitness refers to the combining of exercises to work various parts of
the body. Often one particular activity works certain muscle groups, but not others; crosstraining aims to eliminate this.
Interval Training Examples:
-Sports
-Weight Training Circuits
-Fitness Equipment
-Walking/Jogging
-Hiking and Trail Running
-Running Stairs
-Jumping
-Swimming
Own Version MOT: Do a range/variety of all these interval training
examples each week so it involves a series of low- to high-intensity
exercise workouts .
Continuous Training Examples:
-Cycling at a slow speed for 30 minutes is one example of
continuous training.
-Doing any activity/sport from dancing to walking for a duration of
time can be an example of continuous training
-Own Version of MOT: Pick an activity of your choice out each
week to take part in for a certain amount of duration time then
increase every time you do it again
Fartlek Training Examples:
-The main example of a fartlek training method would be
running
- Fitness Equipment such as a running machine can be used for
this method of training
Online version of MOT:
Structured Fartlek
2-mile warm-up
2-4 sets of:
4 minutes at half -marathon race pace followed by a 2-minute recovery jog
2 minutes at 10K race pace followed by a 1-minute recovery jog
1 minute at 5K race pace followed by 30-second recovery jog
30 seconds at 1-mile race pace
Take a 4-minute recovery jog between sets.
2-mile cool down
Circuit Training Examples:
-Circuit training contains a number and variety of exercise to
complete one after another. So for example you could use:
-Treadmill
-Press ups
-Squat Jumps
-Sit ups
-Squat Thrusts
-Bench Step-ups
Own version of MOT:
All of the above would be recommended in circuit training as it is
getting a variety of strength exercises, or weight training, with
endurance exercises, or cardiovascular training.
Mo Farah
• Long distance
runner: 5000m,
10000m
For his event Mo Farah would need Speed, Power, Muscular Endurance and
Cardiovascular endurance because he needs to be able to keep going for a long
distance.
Training Methods that would suit Mo Farah best are:
Continuous Training, because he needs his muscles to be able to maintain a pace over a
long distance and this type of training develops stamina,
But he may also find Fartlek training could help him with his event because he will use
different speeds of running at different points in his event for example the extra speed
needed in the last stretch. Fartlek training can help him manage his speed and have
enough energy for the final stretch to the line.
Aerobic fitness is another way of describing cardiovascular fitness, or stamina. You can
improve aerobic fitness by working in your aerobic target zone. This is found between
60-80% of your MHR. You cross your aerobic threshold, the heart rate above which
you gain aerobic fitness, at 60% of our MHR.
You can improve your anaerobic fitness, which includes strength, power and muscular
endurance, by working in your anaerobic target zone. This is found between 80-100%
of your MHR. Anaerobic threshold is the heart rate above which you gain anaerobic
fitness. You cross your anaerobic threshold at 80% of your MHR. Below 60% MHR you
do not improve your aerobic or anaerobic fitness at all.
You can improve aerobic fitness by working in your aerobic target zone. This is found
between 60-80% of your MHR. You cross your aerobic threshold, the heart rate above
which you gain aerobic fitness, at 60% of our MHR.
You can improve your anaerobic fitness, which includes strength, power and muscular
endurance, by working in your anaerobic target zone. Anaerobic threshold is the heart
rate above which you gain anaerobic fitness. You cross your anaerobic threshold at
80% of your MHR.