training methods
definition
specialised methods used during the conditioning phase to target and train a specific fitness component
each training method includes the type, intensity, and duration of work and rest periods
aerobic training methods
designed to train aerobic power
completed in the aerobic training zone 70-85% max HR and are longer in duration
continuous
def, eg, intensity, time
requires an athlete to work continuously at a constant intensity
eg. swimming, running, cycling, rowing
intensity: 70-85% MHR
time: min 20 mins
fartlek
def, intensity, time
continuous activity that alternates bursts of speed with moderate intensity activity
intensity:
- moderate part: lower end of aerobic training zone 70-75% MHR
- burst of speed: top of aerobic training zone 80-85%
time: min 20 mins
interval training
structured periods of work followed by structured periods of rest
consider:
* work interval
* rest interval
* rest interval type (active vs passive)
* intensity
* reps (number of work periods in a sequence)
* sets (number of rep sequences)
long interval
def, intensity, rest, time, W:R
work period is dominated by the aerobic system and we are aiming to train aerobic power
intensity: 70-85% MHR
rest: active (60% MHR) or passive
time: min 20 min (W+R combined)
work period: 1-5 min
W:R: 1:1 or greater
HIIT
def, intensity, time, W:R, rest, reps
targets aerobic power
intensity: 90-100% MHR
time: work and rest periods b/w 30s-4min
W:R: 1:1 or 2:1
rest: passive or active (60% MHR)
reps: 4-12
intermediate interval
def, intensity, time, rest, W:R, reps, sets
anaerobic training method where work period deominated by anaerobic glycolysis and targets anaerobic capacity
intensity: 80-90% MHR
time: work period b/w 10-60 seconds
rest: passive (2-3 mins b/w set)
W:R: 1:3 or 1:4
reps: 4-8
sets: 2-4
short interval
def, intensity, time, rest, W:R, reps, sets
anaerobic training method where work period is dominated by ATP-PC system to target anaerobic capacity and speed
intensity: 95-100% MHR
time: work period b/w 3-10 seconds
rest: passive (2-3 mins b/w sets)
W:R: 1:5 or greater
reps: 4-10
sets: 2-4
resistance training
exercising muscles against a resistance (weight) and can be used to target muscular strength, muscular power, or muscular endurance
depending on the fitness component we want to train, we can adjust speed of contraction, intensity/resistance, reps
resistance training for muscular strength
intensity, reps, sets, rest, speed, exercises amt
intensity: 80-100% 1RM
reps: 1-6
sets: 3-6
rest b/w sets: 2-3 mins
speed of contraction: slow
6-8 exercises per session
resistance training for muscular power
intensity, reps, sets, rest, speed, exercises amt
intensity: 30-70% 1 RM
reps: 3-10
sets: 3-6
rest b/w sets: 2-3 mins
speed of contraction: as fast as possible
6-8 exercise per session
resistance training for muscular endurance
intensity, reps, sets, rest, speed, exercise amt
intensity: 40-60% 1RM
reps: 15-25 (> 1 min)
sets: 3-6
rest b/w sets: 1 min
speed of contraction: moderate
6-8 exercises per session
plyometrics
def, targets, type, intensity, reos, sets, exersise amt, rest, speed
explosive training method that involves the use of the stretch-shortening cycle to produce powerful and explosive movements
targets: muscular power, speed, agility
type: must leave the ground and trow somethinf
intensity: 9-10 RPE
reps: 3-10
sets: 2-6
number of exercise: 4-8
rest: 3 mins (b/w sets and exercise)
speed of contraction: fast
stretch shortening cycle
for plyometrics
rapid eccentric contraction of muscle (stretches) followed by a rapid concentric contraction of muscles (shortening) causing an explosive action
safety for plyometrics
injury prone due to explosive nature of program
consider:
* base strength is required
* thorough warm up is required
* correct footwear and surface
* ample rest between exercise stations and sets (at least 3 mins)
* at least 48 hrs between sessions
* max 2x sessions per week (combine with another training method)
flexibilty training
trains flexibility by stretching muscles in different ways (static, dynamic, ballistic, PNF)
training should always be performed when the body had warmed up
easiest way to train flexibility is to combine it with another method
flexibility training session would involve a longer contraction time for the stretches
types of flexibility stretches
dynamic: moving a joint through its range of motion with controlled momentum
ballistic: performing the same movements as dynamic stretching but woth greater force
static: slowly stretching the muscle tendon and holding position for 10-30 seconds
PNF: a static stretch followed by an isometric contraction in a contract and relax sequence
warm up: dynamic and balistic
cool down: static and PNF
circuit training
sequenced performance of exercises at different stations
versatile and can be tailored to target multiple different fitness components
variables for circuit training
- number of circuits
- number of reps
- intensity or resistance
- length and nature of recovery periods
- length of work periods
benefits of circuit training
- offers variety
- easy to run with large groups
- specificity cna be maintained
- many fitness components can be targeted
- variety of muscle groups can be trained
- all energy systems can be trained
- can be highly specific to a sport
types of circuits
fixed time circuit: completes as many reps of the exercise in the allocated time. great way to target specific energy systems by setting specific work and rest times and W:R ratios
fixed load circuit: number of reps to be performed at each station is predetermined. great way to target specific fitness components by setting specific rep number
individual load circuit: each person completes different reps based on their personal training status (strengths and weaknesses) eg. 60% of max reps
