Methods of Training in Sports and Exercise
Continuous Training
Continuous training is one of the fundamental methods used to develop aerobic fitness and endurance.
Key Characteristics:
- Prolonged activity (20+ minutes)
- Steady-state intensity (60-75% of maximum heart rate)
- No rest periods
- Typically involves activities like running, cycling, or swimming
The intensity should allow you to maintain a conversation while exercising - this is known as the "talk test"
Interval Training
Interval training alternates between periods of high-intensity exercise and recovery periods.
Types of Interval Training:
- High-Intensity Interval Training (HIIT)
- Short bursts (30 seconds - 3 minutes)
- Near maximal effort (85-95% max heart rate)
- Brief recovery periods
- Sprint Interval Training
- Very short, maximal efforts (10-30 seconds)
- Longer recovery periods
- Focuses on anaerobic energy systems
A typical HIIT session might involve:
- 30 seconds sprint
- 30 seconds walk/jog
- Repeated 8-10 times
Fartlek Training
Swedish for "speed play," Fartlek combines continuous and interval training.
Characteristics:
- Varies pace and intensity throughout
- Unstructured format
- Can include terrain changes
- Combines aerobic and anaerobic training
Fartlek is particularly useful for team sport athletes as it mimics the varying intensities of game situations
Circuit Training
Circuit training involves performing a series of exercises in sequence with minimal rest.
Structure:
- 6-12 different exercises
- Each exercise performed for set time/repetitions
- Short rest between exercises
- Multiple circuits possible
Design circuits to target different fitness components by varying exercise selection and work-to-rest ratios
Resistance Training
Focuses on developing strength and power using external loads.
Methods Include:
- Free Weights
- Barbells
- Dumbbells
- Kettlebells
- Machine Weights
- Fixed movement patterns
- Generally safer for beginners
- Bodyweight Exercises
- Pull-ups
- Push-ups
- Squats
Don't sacrifice form for heavier weights - proper technique prevents injury and ensures effective training
Plyometric Training
Involves explosive movements to develop power and reactive strength.
Key Elements:
- Quick stretch-shortening cycle
- Explosive movements
- High-intensity exercises
- Requires adequate strength base
Always perform plyometrics when fresh, typically at the start of a training session after a thorough warm-up
Flexibility Training
Methods to improve range of motion and reduce injury risk.
Types:
- Static Stretching
- Hold stretch for 15-30 seconds
- Can be active or passive
- Dynamic Stretching
- Moving stretches
- Sport-specific movements
- PNF Stretching
- Contract-relax technique
- Usually requires partner assistance
Dynamic stretching is best before activity, while static stretching is more effective after exercise
