Training Methods.

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Presentation transcript:

Training Methods

Can be used either in general exercise programmes or in preparation for specific activities. All of them can be adapted for use in a wide range of training and exercise programmes.

Circuit Training

Circuit Training Versatile and flexible. Can be devised to develop any fitness components. Usually indoors (weather proof) ‘Stations’ (usually 8-10) Work for set time (build in overload and progression by increasing time), or work for set no. of reps (increase reps). Usually complete 3-5 circuits. Can be skill related.

Continuous training

Continuous Training ‘Steady state’ activities. To improve aerobic capacity. Work at 60% - 85% MHR. Activities such as running, swimming, cycling and rowing.

Fartlek

Fartlek Swedish – ‘speed play’. Similar to continuous but with variations of pace built in. (bursts of sprinting, recovery jogs, middle distance runs, hill work etc) Aerobic, but with anaerobic element. Used extensively to train for team games. Cassiobury Park – ideal venue.

Flexibility training

Flexibility Training Common part of ‘warm ups’ and match preparation, but also very important in it’s own right. Very much performance related – maximising degree of movement at joints. Flexibility work should address both whole body flexibility and event specific joints. Active stretching – on ones own. Passive stretching – partner assisted.

Interval training

Interval Training Specified periods of activity followed by short rest periods. Progression/Overload achieved by adjusting: Length Distance Number of sets / reps Rest intervals Target times Very effective for precise distance events.

Weight training

Weight Training Usually to develop muscular strength or endurance. Application of progressive resistance to muscles. Eg. Increase weight, reps or number of sessions, or reduce rest periods. Target specific muscle groups for particular activity. Not cardio vascular.

Weight Training ISOMETRIC - Immovable resistance ISOTONIC – normal movement

Weight training ------------------------------------------- Strength Endurance 85% of capacity 50/60% of capacity Low no. reps (6) High no. reps (20/30) 3 sets 3 sets