2. 6 Methods of Training…
Can you name them?
1. Interval
2. Continuous
3. Fartlek
4. Circuit
5. Weight
6. Cross
3. Interval Training – Speed and CV
• Periods of hard work followed by periods of rest.
• Improves mainly speed, will also improve CV.
• High intensity and fast pace.
1 Rep = Sprint for 60m, rest for 30seconds
1 Set (of repetitions) = 4xruns and rest.
• ‘Rest’ might mean milder exercise
e.g. 30m sprint 30m
slow jogging.
• The ‘Rest’ periods give us time to recover.
Who uses it?
Sprinters (Athletics, Swimming, cycling)
4. Continuous Training - CV
Improves aerobic fitness
• Is also good for people who have not trained
for a long time. (unfit) Brisk walking
• Moderate exercise for at least 15 -20mins
no rest.
Who uses it?
• Endurance athletes (Long distance events)
• Games players (Pre season)
Running, Swimming, Cycling and Rowing
Overload is achieved by increasing the time, distance and
speed.
5. Continuous Training
Advantages?
• Improves aerobic fitness
• Cheap
• Can be done individual and in a group
• Improves health and fitness
• Can be done anywhere
• Adapted to suit individual needs
• Range of activities can be used (Running, Swimming, Cycling,
Rowing, Cross trainer)
• Can easily apply the FITT principle
6. Fartlek Training
• The word Fartlek is Swedish and means
‘speed play’
• Combines high and low intensity work
• Involves many changes of speed and
terrain
• Improves speed and endurance (CV)
Who uses it?
• Games players because short bursts of
speed – starting, stopping and sprinting
• To overload increase the time or speed
for each activity or choose more difficult
ground. E.g. running uphill or on sand.
7. Advantages
• Improves speed and endurance
• Can be done over a variety of terrain (Beach,
Countryside, Park)
• Can include hill work and reps
• Programmes can be flexible
• Suits games players
8. A Typical Fartlek session
• Jog for warm up – 8 min
• Sprint every other lamp post – 8 posts
• Jog recovery – 5 mins
• Sprint 10 paces – 10 reps
• Recovery – 30 secs
• ¾ pace for 30 sec – 6 reps
• Jog recovery – 1 min
• Jog to finish – 10 mins
9. Circuit Training
• A circuit is made up 6
– 10 exercise or skills
stations at which a
particular activity is
performed.
• Circuit training
develops:
- All round fitness -
CV and ME fitness
10. Station 1
Station 1
Station 8
Station 2
Station 7
Station 4
Station 6
Muscular
Endurance Station 5
Cardiovascular
Fitness
11. 1. How can we determine which type of fitness is
improved?
TYPE of activity
TIME spent at each activity
NUMBER of stations and circuits completed.
How do we increase the difficulty in a circuit?
If we want to improve leg power and cardio
vascular fitness – What type of exercises
would we include in a circuit?
12. Circuit Training
Who uses it?
Games players, swimmers
Advantages?
Not much equipment needed
Not expensive
Can be done at home or at the gym
Uses music – motivational
Fitness and skills
13. Weight Training - Strength
• Resistance training
Is used to
1. Increase muscular strength
2. Increase muscular endurance
3. Increase speed
4. Develop muscular bulk (size)
5. Rehabilitate after injury
Who uses it? Athletes, swimmers, games players and others
Apply individual needs to suit
14. Weight Training Advantages
Can develop muscular strength, muscular endurance
and power...
• Max strength =
3 sets of 6 reps at near max weight.
• Muscular endurance =
3 sets of 20-30 reps.
• Muscular power
3 sets of 10-15 reps.
Can use a variety of exercises to work on specific
muscle groups
Is easy to monitor progress and overload.
15. Cross Training
• A mixture of training methods
• Who? Used for most sports
• E.g. Circuit training and interval training for Football CV
and ME fitness.
Advantages?
• Allows for a variety of training
• Makes training more interesting
• Training can be adapted to weather
• Can rest different muscle groups from day to day.
16. BRAIN TEASER
1. Name the 6 types of training.
2. Name 3 exercises you could include in a
circuit designed to improve muscular
endurance.
3. What type of training improves
cardiovascular fitness – explain.
4. What is interval training?
5. What is fartlek training and why is it
good for games players.
