Training methods

Interval training

This training method is used to develop speed, muscular endurance and cardiovascular endurance.

Interval training involves alternating between periods of hard exercise (typically cardiovascular exercises, such as running, jumping, cycling, etc) and periods of rest/recovery or less intense activity. This type of exercise can maximise cardiovascular benefits; it helps to strengthen the heart and improve both aerobic and anaerobic fitness.

By varying the periods of exercise and rest, different results can be achieved. For example, you can:

• Exercise for periods of between 15 seconds to 3 minutes at about 80-85% of maximum, with corresponding rest periods for recovery. This is a good method of training for footballers, middle-distance runners, etc.
• Exercise for shorter periods of time (no more than 15 seconds but at maximum levels), with a realistic recovery time of up to 2 minutes. This is a good training method for tennis players, sprinters, etc.

Circuit training

This training method is used to build strength, muscular endurance, power and cardiovascular endurance. It can also help to improve speed, agility, balance and coordination.

Circuit training uses a variety of different exercises or activities that are commonly known as ‘stations’. A typical circuit could consist of 6 to 12 different activity stations, with suitable rest period built in. There should be a variety of exercises included in the circuit and stations should be designed so that different muscle groups are used, in order to avoid fatigue/injury. The variety of exercises included in a circuit also allows the training to be tailored to meet specific fitness goals.

Fartlek training

This training method is used to improve speed and to maximise cardiovascular benefits.

Fartlek training is continuous, with no rest period – however, the intensity of the training is varied by working at different speeds or on different terrain.

Continuous training

This training method can be used to improve cardiovascular fitness.

Continuous training involves working at a steady pace without resting in order to keep the heart rate high over a sustained period of time (usually at least 30 minutes). This helps to improve aerobic fitness.

For example, this can be achieved by:

• Running/jogging
• Cycling
• Swimming
• Using an exercise machine, such as a cross trainer, rowing machine, etc.

Resistance and body weight training

Resistance training can also be referred to as weight training – it is basically any form of exercise that involves lifting or pulling against resistance (for example, using dumbbells, weight machines, kettlebells, etc). This training method is used to develop muscle mass and strength, as well as muscular endurance and power by working the muscles against resistance for a specific number of repetitions. Another benefit of this type of training is that it can reduce body fat – this is because muscle tissues burn more calories than fat does when the body is at rest; so the more muscle mass you gain through weight training, the more efficient the body becomes at burning calories (therefore reducing fat levels).

To use this training method effectively, it is important to remember the overload principle we looked at in Unit 4 of this course. You need to ‘overload’ the muscle that is being worked so that it can become bigger and stronger.

When discussing resistance training, you will use the following terms:

• Repetitions – this is the number of times you actually lift/move the weights or resistance equipment. For example, one bicep curl = one repetition.
• Sets – this is the number of times you carry out a particular resistance training exercise. For example, every time you complete a series of bicep curls, this is one set.

As well as using weights or other equipment to provide resistance, resistance can also come from your own body weight. Body weight exercises involve bearing the weight of your own body, instead of using weights to provide resistance.

Examples of body weight exercises include planks, squats and press-ups.

Flexibility training

This training method is used to develop flexibility and joint movement (range of motion). Stretching and flexibility exercises offer many benefits, for example:

• Stretching and flexibility exercises can improve posture as it helps to decrease muscle stiffness (stiff, tight muscles can cause poor posture).
• A sport performer will use this method to prepare the particular muscles they are going to use during their chosen activity; the muscles are warmed up and strengthened in preparation for the activity, and this can reduce the risk of injury.
• As muscles strengthen, overall balance is improved (the muscles can work more effectively to stabilise the body and maintain strong form).
• When muscles become stronger, muscle coordination is improved – the individual develops a greater ability to control precise movements of the body; this helps them to move with more accuracy, better timing or in a more powerful way.

Flexibility training can be either static or ballistic.

1. Static training

As the name suggest, static stretching is done in a stationary/still position. Stretching can be done on your own (independently) or with help from another person or object.

2. Ballistic training

This is where the performer makes fast stretching movements, usually by bobbing or bouncing. Ballistic stretching is specific to the movement pattern of the sport/activity to be performed (for example, a footballer kicking a ball). This type of stretching needs to be done very carefully, to avoid muscle strain.

Plyometric training

This training method is used to develop explosive strength, speed and explosive power, usually in specific relation to a particular sport or activity.

A plyometric movement is quick and powerful. It starts with an eccentric action (which lengthens the muscle), which is then immediately followed by a concentric action (which shortens the muscle). Examples of plyometric movements include:

• Jumping jacks
• Squat jumps
• Star jumps
• Skipping
• Lunging
• Press-ups

This type of training is particularly useful in sports such as sprinting, netball and martial arts.