Methods of Training

Methods of training

Method Definition Fitness test Sport that would train using it

Continuous

Interval

Fartlek

Strength

Resistance

Stretching

Circuits

Plyometrics Methods of training

Method Definition Example Sport that would train using it

Continuous Exercising without stopping for at least 20 minutes 10km run Distance running, cycling 2km swim Team sports (football, rugby)

Interval Exercising where you work hard for a short time Sprint 30ses:rest 30secs x 10 Team sports (netball, cricket) and then rest for a short time and do it a number of where you stop and start lots times

Fartlek Like interval training but the rest is a slow jog Orienteering Cross country running rather than a complete rest (run, walk, sprint – no rest) Road cycling

Strength Using weights as resistance to improve muscular Bench press Rugby forward, wrestler, boxer strength and/or power

Resistance Using resistance to improve muscular strength, 40m sled sprint Team sports (basketball, rugby) power and speed Sand running

Stretching Improving the range of movement at a joint Pilates Gymnastics Yoga Swimming

Circuits Doing a combination of exercises to improve all 10 stations in a gym each for Any team sport aspects of fitness. (continuous, interval, strength, 2 minutes with no rest power, flexibility, speed, agility) between activities

Plyometrics Doing short explosive movements to train the 20m using mini hurdles Sprinters muscle to contract faster (power and speed) Any team sport Exercising without stopping for at least 20 minutes Like interval training but the rest is a slow jog rather than a complete rest

Exercising where you work hard for a short time and then rest for a short time and do it a number of times

Using weights as resistance to improve muscular strength and/or power Improving the range of movement at a joint

Using resistance to improve muscular strength, power and speed

Doing a combination of exercises to improve all aspects of fitness (continuous, interval, strength, power, flexibility, speed, agility)

Doing short explosive movements to train the muscle to contract faster (power and speed) 20m using mini hurdles

10km run or 2km swim Sprint 30ses:rest 30secs x 10 Orienteering bench press

40m sled sprint/sand running Pilates/Yoga 10 stations in a gym each for 2 mins

Distance running, cycling, Team sports (football, rugby) Team sports (netball, cricket) where you stop and start lots

Cross country running or road cycling Rugby forward, wrestler, boxer

Team sports (basketball, rugby) Gymnastics or swimming

Any team sport Sprinters/any team sport Method of training Component it improves Energy system targeted What does it look like Is it good for touch Circuit All components because Anaerobic or aerobic Doing multiple exercises Yes, could do specific it is a variety of for a set amount of time skills and fitness exercises on a rotation e.g 60 seconds an (passing, shuttles..) exercise x 10 exercises

Continuous Cardiovascular/muscular Aerobic Nonstop activity for at Somewhat because it Endurance least 20 minutes helps fitness but intervals are more e.g 5km run specific

Interval Speed/power/strength Anaerobic mainly High intensity work Yes ideal, just like a (short intervals) sessions followed by a touch game with stop period of rest start sprints Endurance (long intervals) Sprint 30sec:rest 30secs x10

Resistance/Weights Muscular Strength Anaerobic Using weights or bands Somewhat, can help Muscular Power as resistance speed of running and Muscular Endurance passing Speed e.g bench press e.g pulling a sled

Plyometrics Speed ATP-CP/Phosphagen Short, explosive Yes, speed is crucial for Power movements with lots of touch rest e.g jumping, hurdles Method of training Component it improves Energy system targeted What does it look like Is it good for touch