2.5 & 2.6 Methods of Training
Learning objectives
To understand the different methods of training
To explain how to overload these methods of training.
CIRCUIT
TRAINING
FARTLEK
TRAINING
STRENGTH
TRAINING
METHODS
OF
TRAINING
CONTINUOUS
TRAINING
INTERVAL
TRAINING
PLYOMETRIC
•CONTINUOUS training involves LONG, SLOW, DISTANCE
exercise.
•It is performed at a CONSTANT RATE WITHOUT REST.
•Training at first should be at 60% of maximum heart rate,
increasing to 75-80% of maximum heart rate (progression)
•If performed correctly CONTINUOUS training improves
CARDIOVASCULAR and MUSCULAR STAMINA.
 The
advantages of
continuous training
are that it: requires
very little equipment
is good for aerobic
fitness is often easy to
do
 Disadvantages
are:
can be boring does
not improve sprinting
so not ideal for
games.
FARTLEK is a SWEDISH
word meaning SPEEDPLAY.

In this form of training the INTENSITY and TYPE of exercise are
varied. It can be used for a variety of activities including running,
cycling and team sports.

This is done by changing the PACE, TERRAIN and STYLE of training.

It can be used to improve both aerobic and anaerobic energy systems

This form of running gives an athlete a lot of training over far
GREATER than their COMPETITIVE distance.
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10-15 minutes jogging or easy running
1 mile run at a steady pace
5 minute rapid walk
10 minute jog with 5 sprints interspersed
each over a distance of 75-100 metres
Hard uphill run for 150-200 metres
Jog 1 mile with frequent 5-10 metre bursts
10 minute rapid walk
1-5 sprints over a distance of 150 metres
The distance between the cones tells you how much
work / effort you need to put into that section.
 The
advantages of
Fartlek training are
that it: can be
adapted easily to suit
the individual reflects
the pattern of games
that have a regular
change of pace, e.g.
football, hockey
 The
disadvantages
are: difficult to see
how hard the person
is training too easy to
skip the hard bits
This is an ALTERNATE FAST AND SLOW training
schedule performed over MEASURED distances.
The FAST SECTIONS involve periods of INTENSE work
The SLOW OR RECOVERY PERIODS involve either
REST OR VERY LIGHT EXERCISE in which the oxygen
debt built up during the fast phase can be repaid
Interval training can be planned to improve
AEROBIC OR ANAEROBIC fitness or a mixture
of the two depending on:1.
The speed or intensity of the fast intervals
2.
The length of fast intervals
3.
The number of fast intervals
4.
The length of the recovery periods
1. 10 X 80m (pace = 75% of max) with 30 seconds static
recovery.
2. 6 X 400m (pace = 80% of max) with 200m jog recovery.
3. LUNG BUSTING SESSIONS:
MAX EFFORT
INSUFFICIENT RECOVERY TIME
 The
advantage of
interval training is
that: it is easy to
measure progress and
improvement. can mix
aerobic and anaerobic
exercise it's easy to
see when athlete isn’t
trying.
 The
disadvantage of
interval training is
that it is: hard to
keep going

CIRCUIT training involves a series of EXERCISES OR
ACTIVITIES.

Each one takes place at a different STATION.

Each station involves an exercise aimed at a SPECIFIC
MUSCLE GROUP in the body.

The exercises are arranged so that:
1. MUSCLE GROUPS ALTERNATE BETWEEN WORK
AND RECOVERY
2. OPPOSING MUSCLE GROUPS ARE WORKED FOR
BALANCED STRENGTH DISTRIBUTION

The aim of CIRCUIT training is to improve LOCAL MUSCULAR
ENDURANCE, CARDIOVASCULAR AND REPIRATORY
FITNESS.

Work / rest intervals can be altered depending on the fitness
objective. (SPECIFICITY).
REPITITONS AND SETS
Circuits can be organised on the
Basis of TIME or REPITION. They
may include REST INTERVALS or
they could be NON-STOP.
STRENGTH can be defined as the ability• of a muscle or muscle group to
apply force and, overcome resistance.
BUT there are DIFFERENT TYPES OF STRENGTH.
The strength of a tug-of-war competitor is of a different sort to the high
jumper or the cyclist.
Researchers have called these different displays of strength, STATIC,
EXPLOSIVE and DYNAMIC.
Static strength is the MAXIMUM FORCE
that can be applied by a muscle group to an
IMMOVABLE OBJECT.
The length of the
muscle remains the
same =
ISOMETRIC
CONTRACTION
DYNAMIC STRENGTH is the ability of the muscles to
MOVE or SUPPORT the body mass CONTINUOUSLY
over an extended period of TIME.
Most sportspeople require all types of strength,
although obviously particular types of strength
are vital for some sports.
The length of the
muscle shortening=
ISOTONIC
CONTRACTION
POWER = SPEED X STRENGTH
• This involves working explosively at maximal intensity
using hopping, jumping, skipping, and throwing
activities
• This type of training improves speed and power
• It is very demanding and produces high levels of lactic
acid
• This type of training would improve your performance
in activities such as sprinting, long jump or javelin.