What is Interval Training Interval training involves working for a period of time / resting then working again. Any form of exercise that allows a work/rest ratio to be easily calculated can be used. During week 1 of your training programme you had to run for a certain time at a specific intensity then rest before completing another two runs. Programme of Work 3 Groups, groups created from 12 minute cooper test results Group 1 = 9-12 lapsGroup 2 = 13-15 lapsGroup 3 = 16-30 laps Group 1:3 x 5min 50s rest@ 65%-70% (22-24 beats 10s) Group 2:3 x 5½min 50s rest@ 65%-70% (22-24 beats 10s) Group 3:3 x 6min 50s rest@ 65%-70% (22-24 beats 10s)
Benefits of Interval training... Allows you to easily focus on a specific aspect of fitness. Allows you to work at a higher intensity with limited fatigue occurring. For example you would struggle to complete the following programme of work at a high intensity. 18 minute run@ 65%-70% (22-24 beats 10s) But you could complete 3 x 6min 50s rest@ 65%-70% (22-24 beats 10s) i.e. 6 min run – 50s rest – 6 min run – 50s rest – 6min run
Benefits of Interval training... Interval training is easily adaptable to your position in football. Interval training can be progressively overloaded by. –Increasing the number of sessions (Frequency). –Increasing the number of runs (Duration). –Exercising harder by working harder/increasing 10s pulse count or decreasing the rest intervals (Intensity).
What is Fartlek Training Fartlek training involves continuously running for a period of time. Continuously run with short sprint bursts followed by a slower recovery and then more continuous paced running. Jog Walk Sprint Walk Sprint Jog Start Jog
Benefits of Fartlek training... Develops aerobic fitness by continuous running. Can be linked to CRE training zone requirements. Develops anaerobic fitness by short sprints. Fartlek training is easily adaptable to your position in football Fartlek training can be progressively overloaded by. – Increasing the number of sessions (Frequency). -Increasing the time each run lasts for (Duration). - Exercising harder by taking out some walking and adding more jogging or replacing jogging with more sprints (Intensity)
Why use these methods? Training during the PREPARATION phase. Both FARTLEK and INTERVAL training allow us to easily focus on a specific aspect of fitness. We can easily increase the intensity of our training programme as the start of the season approaches. Can ensure that our work is specific to the nature of football and our role within the game.
Increasing the difficulty of your training programme
Principles of training Training Programme Specificity Progressive Overload Frequency Duration Intensity
Increase the difficulty of your training programme by applying the principle of progressive overload Specificity is crucial to performance improvement, your training programme has to be specific to your position, and your levels of fitness. Frequency – How often you train in a week, ideally you should train three times a week. - How many sets of work you have to complete. For example 3 x 6min or 4 x 6min - How many sets of work you have to complete. For example 3 x 6min or 4 x 6min Intensity – How hard your training programme is. Monitoring your heart rate can help measure the intensity of your work level. Duration – Length of time you spend training, the duration of training sessions varies in accordance with aspects of fitness.
Overloading Your Training Programme Frequency – Increase numbers of runs IncreaseIntensity - Increase 10s pulse count Duration - Increase length of runs DecreaseRest Duration Whatever you overload the sensible and logical thing to do is only change one thing at a time