Types of Training
Create the details of your Periods by
using the following information
 Figure out what types of training should
be in each Period.
 Create the details of the Macrocycles
(2-6 week sessions)
 Give an example of a microcycle for
each Macrocycle.

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Overview of fitness training
methods and their effects
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Circuit Training
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Circuit Training

exercises all major
 intensity, volume,
muscle groups in one
and rest intervals can
session
be manipulated
 effective for general
fitness development
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Principles of Circuit Exercise
Programs
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Major variables to be considered:
 Number
of exercises
 Sequence
of exercises
 Length
of rest period between sets
 Length
of rest period between circuits
 Types
of exercises
 Resistance
levels
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Principles of Circuit Exercise
Programs

The number of exercises per muscle
group depends on:
 The
training effect to be achieved
 The
desired volume of work to be
completed during a training session
 The
desired intensity of effort
 The
structure of the program
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Principles of Circuit Exercise
Programs
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The trainee progresses from one exercise
station to another in sequence
A given number of repetitions are
performed at each exercise station
Active recovery of previously used
muscles occur from station to station
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Principles of Circuit Exercise
Programs
A circuit may include running laps
between stations
 The effect of this type of training is the
development of both muscular and
cardiorespiratory fitness
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Cardiorespiratory Training
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1. Endurance training
 2. Fartlek training
 3. Interval training
 4. Repetition training
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Endurance Training

Also known as continuous training or slow long
distance (SLD) training

Involves training at approximately 40-60% of max.
performance ability over a long distance

Typically carried out without break

Physiological benefits include enhanced aerobic
capacity

Psychological benefits - increased determination and
self-confidence

The major objective - to develop a solid fitness base
during the preparatory season
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Fartlek Training

Endurance training method used by runners
mainly during the preparatory season
 Combines long slow distance training,
pace/tempo training and interval training
 It involves easy running, fast bursts of running
of varying lengths, hill running
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Interval Training

Involves systematic alteration of
exertion and recovery
a. Extensive Interval
b. Intensive Interval
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A. Extensive Interval

Requires the trainee to carry out a great
number of repetitions of selected distance in
one session with a recovery period equal to
the work interval

Keeping the work-to-rest ratio (W:R) at 1:1-2
between intervals and 1:2-4 between sets

Each exercise is repeated 20-30 times

The repetitions are divided into several sets

The training intensity is between 60-80
percent of the trainee’s max. performance
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Intensive Interval – high intensity

Overall lower training volume than the extensive
interval method
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Each interval is repeated 10-20 times

Performed at 80-90 percent of the trainee’s max
performance capacity

Requires longer breaks: W:R is approximately 1:2-3
between intervals and 1:4-6 between sets

Should not be implemented until a solid fitness base
of aerobic training has been attained
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Repetition Training – race pace
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Also known as tempo training
Conducted at maximal intensity levels
Used in the final preparations for competition
The duration of exercise is normally longer
than in interval training
Longer recovery periods are needed between
individual bouts
W:R is approximately 1:5 or longer
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Combination Training
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Simultaneously develop both muscular
and cardiorespiratory fitness
A. Combo Circuit Training
B. Cross Training
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Combo Circuit Training
In addition to strength exercises, a
circuit may include running laps
between stations
 Distance of the running may vary
between 50-400 metres depending on
the available facility and specific needs
of the trainee
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Cross Training
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Involves activities that offer aerobic fitness benefits
similar to those offered by running.
It can also promote total body fitness and may
prevent overuse injuries
Used by competitive athletes during the transition
period
A. Aerobic cross training (cycling, swimming)
B. Muscular endurance cross training (rowing
machine, StairMaster)
C. Activity cross training (several different activities)
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Summary

Physical fitness - strength, power,
endurance, flexibility, body
composition, and psychomotor
abilities

Cardiorespiratory endurance enhanced through endurance,
Fartlek, interval training, and
repetition training

Flexibility can be improved by static
stretching, dynamic stretching, and
proprioceptive neuromuscular
facilitation (PNF)
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