training methods

• continuous training

  time: minimum 20mins

  intensity: 70-85%HR MAX

  targets: AS

  improves: aerobic power

  progression: increase duration, increase distance, increase intensity
• short interval


  time: 0-10secs

  intensity: 95+%HR Max

  work:rest ratio: 1:5 or 1:6

  targets: ATP-PC

  improves: anaerobic capacity, speed
• intermediate interval

  time: 10-75secs

  intensity: 85-95%HR Max

  work:rest ratio: 1:2 or 1:3

  targets: AGS

  improves: anaerobic capacity, speed, muscular endurance
• long interval


  time: 75+secs

  intensity: 85-95%HR Max

  work:rest ratio: 1:1

  targets: AS

  improves: aerobic power
• HIIT (high intensity interval training)

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• fartlek training

  time: minimum 20 mins

  intensity: 70-85%HR Max and 85%-95%HR Max

  targets: AS and AGS

  improves: aerobic power

  progression: increase duration, increase distance, intensity, frequency of each burst of speed
• circuit training

  improves all fitness components and targets all energy systems

  fixed time- complete as many reps of each exercise in a pre-determined time frame

  fixed load- complete exercises for a pre-determined number of reps

  progression: add another station, increase reps/sets/time at each station, decrease rest period
• plyometrics training

  targets: ATP-PC and AGS

  improves: anaerobic capacity, speed, muscular power
• resistance training

  improves: anaerobic capacity, speed, muscular power, muscular strength, muscular endurance

  progression: increase rep/sets, decrease rest period, increase load

  -bicep curls

  -dumbbell shoulder press

  -bench press

  -lat pulldowns

  -dumbbell squats

  -bulgarian split squats

  -seated leg press

  -kettle bell swings

  -box jumps/step-ups

  -pushups/situps

  -medicine ball slams

  
• flexibility training - static


  must be held 10-60secs, and can be repeated several times 

  -glute stretches

  -quad stretches

  -hamstring stretches

  -butterfly stretch

  -overhead tricep stretch

  -crossbody stretch
• flexibility training - dynamic 


  moving a joint through its full range of motion with momentum in a controlled way

  -high knees

  -butt kicks

  -leg swings

  -open/close the gate

  -arm circles

  -walking lunges
• plyometrics guidlines

  -perform an adequate warmup always

  -appropriate footwear must be worn

  -ensure adequate rest and recovery between sets, and sessions
• progression interval trainings 


  -increase work distance​

  -increase work intensity​

  -increase work duration​

  -decrease amount of rest​

  -increase reps or sets
• flexibility training - ballistic 


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• flexibility training - PNF 


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