training methods

• Aerobic training methods

  ⭐: designed to train aerobic power

  • Completed at 70-85% HR max.
  • Longer in duration
  • Examples:
  • Continuous
  • Fartlek
  • Long interval
  • HIIT
  • Circuit 
• Continuous training

  ⭐: requires the athlete to work continuously at a constant intensity completing an activity e.g. running, cycling, swimming or rowing

  • Type = continuous
  • Intensity range = 70-85% HR max.
  • Time = minimum 20 mins
• fartlek

  ⭐: continuous activity completed within the aerobic training zone that alternates bursts of speed with moderate intensity activity

  • Type = continuous training that alternates bursts of speed with moderate intensity activity
  • Intensity range
  • Moderate intensity = 70-75% HR max. (lower end of aerobic training zone)
  • Burst of speed 80-85% HR max. (intensity at the top of the aerobic training zone)
  • Time = minimum 20 mins
  • No defined times for moderate intensity periods and bursts of speed
• Interval training

  ⭐: consists of structured periods of work followed by structured periods of rest/recovery

  • Versatile training method that can be tailored to the specific energy system needs
  • Requires careful planning + several variables must be considered when designing a session
• Interval training terminology

  • Work interval = time in which the work period must be completed
  • Rest interval = the time between work intervals
  • Rest interval type = nature of rest between intervals (active or passive)
  • Intensity = how hard the work is (% max. HR or RPE)
  • Repetitions = the number of work periods in a sequence
  • Sets = the number of repetition sequences
• Long Interval

  ⭐: type of interval training where the work period is dominated by the aerobic system and we are aiming to train aerobic power

  • Type = interval training where aerobic power is targeted
  • Intensity range
  • Work period = intensity of the work periods are within the aerobic training zone (70-85% max. HR)
  • Rest = active/passive recovery
  • Time = minimum of 20 mins (combined work + rest periods)
  • Must have a 1:1 or greater work to rest
• HIIT

  ⭐: a type of interval training that targets aerobic power

  • 90-100% max. HR
  • Work periods are interspersed with periods of passive rest or active recovery
  • Type = repetitive activity such as running or cycling
  • Intensity = 90-100% max. HR
  • Time = work periods and rest periods must be between 30s - 40s
  • Must have 1:1 or 2:1 W:R ratio
  • Rest = passive/active recovery 
  • ~ 60% max. HR
  • Reps = 4-12
• Intermediate interval

  ⭐: targets anaerobic capacity

  • Anaerobic training method
  • Work period is dominated by the anaerobic glycolysis system
  • Type = running
  • Intensity = 80-95% max HR
  • Time
  • Work period = 10-60s
  • Rest 
  • Passive recovery
  • W:R = 1:3 or 1:4
  • Include 2-3 mins of passive rest between sets
  • Reps/sets
  • 4-8 reps
  • 2-4 sets
• Short interval

  ⭐: targets anaerobic capacity (also targets speed)

  • Anaerobic training method
  • Work period is dominated by the ATP-PC system
  • Type = running
  • Intensity = higher than aerobic training zone
  • 95-100% max. HR
  • Time: work period = 3-10s
  • Rest
  • Passive recovery
  • W:R = 1:5 +
  • Include 2-3 mins of passive rest between sets
  • Reps/sets
  • 4-10 reps
  • 2-4 sets
• Resistance training

  ⭐: aims to train by exercising muscles against a resistance (weight)

  • Can be used to target:
  • Muscular strength
  • Muscular power
  • Muscular endurance
  • Adjust the following things to target different fitness components:
  • Speed of contraction
  • Intensity/resistance
  • Number of repetitions
  • Frequency
  • Improvement = 3 x a week
  • Maintenance = 2 x a week
  • Intensity = % 1RM
  • Time

  1. Ensure adequate rest time between sets
  2. Assign the correct number of repetitions

  • Type
  • Weighted exercises
• Musclar Strength

  • Intensity range = 80-95% 1 RM
  • Reps = 3-5
  • Sets = 3-6
  • Rest between sets = 3 mins
  • Speed of contraction = slow
  • Include 6-8 exercises
• Muscular power 

  • Intensity range = 30-60% 1 RM
  • Reps = 3-6
  • Sets = 3-6
  • Rest between sets = 3 mins
  • Speed of contraction = fast
  • Include 6-8 exercises
• Muscular Endurance

  • Intensity range = 40-60% 1 RM
  • Reps = 15+ ; 1 min +
  • Sets = 2-4
  • Rest between sets = 3 mins
  • Speed of contraction = moderate
  • Include 6-8 exercises
• Plyometrics training

  ⭐: explosive training method that involves the use of the stretch-shortening cycle to produce powerful and explosive movements

  • It is an effective training method to target:
  • Muscular power
  • Speed
  • Agility
  • Exercise type:
  • Must leave the ground
  • Must throw something
  • Intensity = 9-10 RPE
  • Reps = 3-10
  • Sets = 2-6
  • No. of exercises = 6-8
  • Rest: sets + exercises → 3 mins
  • Speed of contraction = fast
• Stretch-shortening cycle

  ⭐: involves a rapid eccentric contraction of the muscle (muscle stretches) followed by a rapid concentric contraction of muscles (muscle shortens) causing an explosive action

  • Eccentric phase = muscles are stretched rapidly creating elastic energy
  • Rapid stretching activates the stretch reflex causing a powerful concentric contraction to protect the muscle from overstretching
  • Concentric phase = muscles contract forcefully with assistance from the stored elastic energy from the eccentric phases
• Safety considerations for plyometrics

  • A base of strength is required before we commence a plyometrics program
  • Complete an appropriate and thorough warm-up
  • Correct footwear and surface are paramount
  • Provide ample rest (at least 3 mins) between exercise stations and sets
  • At least 48 hrs recovery between plyometric sessions
  • Max. of two sessions a week - combine with another training method
• Flexibility training

  ⭐: aims to train flexibility by stretching our muscles in a different ways (static, dynamic, ballistic and PNF)

  • Should always be performed when the body has warmed
  • Can be done independently with any other training method
  • Easiest way to train flexibility is to combine it with another training method
  • A flexibility session would simply involve a longer contraction time for the stretches over what might be more commonly seen in the warm up or cool down
• Types of flexibility stretches

  • Warm up
  • Dynamic
  • Involves moving a joint through its range of motion with controlled momentum
  • Ballistic
  • Involves performing the same movements as dynamic stretching but with GREATER FORCE
  • Cool down
  • Static
  • Involves slowly stretching the muscle tendon and holding a position for 10-30s
  • PNF
  • Involves a static stretch followed by an isometric contraction (muscle keeps the same length despite increasing tension) in a contract and relax sequence
• Cool down vs flexibility

  • Cool down (static stretching)
  • Standing quad stretch
  • Hip flexor stretch
  • Butterfly stretch
  • Hamstring stretch
  • Cobra stretch
  • Trunk rotation stretch

  *complete each 2x and hold for 15 secs each time

  • Flexibility (static stretching)
  • Standing quad stretch
  • Hip flexor stretch
  • Butterfly stretch
  • Hamstring stretch
  • Cobra stretch
  • Trunk rotation stretch

  *complete each 3x and hold for 30 secs each time