Training methods

• Training Methods

  • Continuous Training
  • Fartlek Training
  • Interval Training
  • plyometric
  • HIIT
  • Circuit
  • Weight
• Continuous Training


  Means no resting, doing aerobic activities like running or cycling for at least 20 minutes with breaks
• Continuous Training


  • Improves cardiovascular endurance and muscle endurance
  • Leads to cardiac hypertrophy - your heart gets bigger and stronger
• Increasing the speed or frequency of continuous training

  Leads to overload
• Fartlek Training


  Involves changes in the intensity of exercise over different intervals, by changing the speed or the terrain
• Fartlek Training


  • Great for cardiovascular endurance and muscular endurance
  • Helps to improve speed
  • Can include a mix of aerobic and anaerobic activity
• Interval Training


  Uses fixed patterns of periods of high-intensity exercise and either lower-intensity exercise or rest
• Interval Training

  • Allows you to improve both cardiovascular endurance and anaerobic fitness
  • The high-intensity periods can also improve speed
• Weight Training

  Works on your Muscles
• Weight Training


  • Uses your own body weight (e.g. in a pull-up or press-up) as the resistance
  • Can be used to develop both strength and muscular endurance
  • Good for improving performance in anaerobic activities
• Weight Training

  1. Contracting your muscles to create and complete a movement

  2. Each completed movement is called a repetition

  3. A group of repetitions is called a set
• Exercise: Biceps Curls


  • Raise dumbbell up to your chest and back down again
• Muscular Endurance

  Use low weight (below 70% of your one rep max) but a high number of repetitions (approximately three sets of 12-15)
• Muscular Strength

  Use high weight (above 70% of your one rep max) but a low number of repetitions (approximately three sets of 4-8)
• It's important to use the correct lifting technique to prevent injury
• It's important to gradually increase the weight to avoid over-training
• Advantages of Weight Training

  • Easy to adapt to suit different sports
  • Many exercises require little or no equipment
• Disadvantages of Weight Training

  • Can leave muscles very sore afterwards
  • Requires good lifting technique to avoid injury
• Circuit Training


  • Uses a variety of different exercises
  • Each circuit has between 6 and 10 stations
  • You do a specific exercise for a set amount of time at each station before moving on
• Circuit Training

  • Stations can work on aerobic or anaerobic fitness
  • You're allowed a short rest between stations
  • Overload is achieved by doing more repetitions, completing the circuit more quickly, or repeating the circuit
• Advantages of Circuit Training

  • You can design the circuit to match an individual and any component of fitness
  • The variety keeps the training interesting
• Disadvantages of Circuit Training

  • Takes a long time to set up and requires a lot of equipment and space
• For muscular endurance, do low weight and high reps. For muscular strength, do high weight and low reps.
• High-density interval training (HIIT)


  • Improves your cardiovascular endurance and anaerobic fitness using short, intense bursts of exercise
• Plyometric Training


  Improves Power
• Plyometric training

  • Involves muscles contracting to give movement, either shortening or lengthening
  • If a muscle lengthens just before it shortens, it can help generate power
  • The extra energy from the lengthening phase doesn't last very long, so the quicker the muscles can switch between lengthening and shortening, the more powerful the movement will be
  • Plyometric training improves the speed you can switch between the two phases, improving your power
• High-intensity interval training (HIIT)


  • Uses maximum effort for short high-intensity periods, followed by longer low-intensity recovery periods
  • The high-intensity bits are done at over 80% of your maximum possible effort and last for short periods
  • The low-intensity bits are 50% or less of your maximum effort and last around twice as long as the high-intensity stages