DIFFERENT WAYS TO TRAIN

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DIFFERENT WAYS TO TRAIN
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There are 5 principle training methods

• INTERVAL TRAINING
• CONTINUOUS TRAINING
• FARTLEK TRAINING
• CIRCUIT TRAINING
• WEIGHT TRAINING

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1. INTERVAL TRAINING
This involves periods of work followed by periods
of rest.
The work interval may be a distance to run, say
60m, or a time to run, say 10 secs.
The rest interval may be a walk back to the
starting mark, or simply not working (rest).
There are many advantages to this type of
training
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• It includes repeated sprint running or swimming,
  which is ANAEROBIC.
• It takes place over short periods or bursts
• It includes a rest period which allows for
  recovery
• It includes repetitions of high quality, which
  raises the pulse into the TRAINING ZONE.

INTERVAL TRAINING is particularly suitable for
team game players, as it consists of short
bursts followed by slow walking or stopping.
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2. CONTINUOUS TRAINING
It could start with brisk walking and graduate to
jogging. It could be over a distance or over time.
In continuous training, the athlete does not stop
working.
The advantages of continuous training are
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• You can work on your own or in a group
• It is suitable for health and fitness
• It improves AEROBIC fitness.
• It can take place in a variety of places.
• It can be adapted to suite INDIVIDUAL NEEDS.

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3. FARTLEK TRAINING
Means SPEED PLAY. It is a combination of fast and
slow running.
In many ways it is like Interval Training. You
have sprints and jogs and other periods of work
followed by short periods of rest.
The advantages of Fartlek training are
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• It can be done in a variety of terrain e.g. sand
  dunes, parkland, forest.
• It can include hill work
• It can include repetitions and programmes are
  very flexible
• Rest periods can be included or the session can
  be continuous with intermittent hard and easy
  running.

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4. CIRCUIT TRAINING
The aim is to improve MUSCULAR ENDURANCE and
CARDIOVASCULAR fitness
Involves a number of exercises set out so you
avoid exercising the same muscle group
consecutively.
Each exercise takes place at what is called a
station.
The exercises may be carried out for a length of
time e.g. 30secs, or a set number of times.
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After completing each set of repetitions, the
athlete moves on to the next exercise.
Another way to use a circuit is to have a skills
circuit for a particular sport. In this case,
instead of doing different exercises at each
station, a different skill from a sport can be
practised.
For example, a Basketball skills circuit could
have dribbling at station 1, chest pass at
station 2, shooting at station3 etc.
The advantages of CIRCUIT TRAINING are
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• It offers a much more general all round fitness
  than the other 3 methods.
• It includes strength, endurance, power,
  flexibility and speed.
• People of all levels of fitness and ability can
  take part.
• It includes both AEROBIC and ANAEROBIC
  activities.
• It uses a wide range of activities
• People work hard and can be highly motivated to
  succeed.

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CAN YOU SET UP A CIRCUIT TRAINING PLAN LIKE THAT
SHOWN ON THE NEXT SLIDE.
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5. WEIGHT TRAINING
WEIGHT TRAINING is a form of training that uses
progressive resistance, either in the form of
actual weight lifted or in terms of the number of
times the weight is lifted.
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WHAT IS WEIGHT TRAINING USED FOR ?
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• Increase muscular strength
• Increase muscular endurance
• Increase speed
• Develop muscle bulk
• Rehabilitate after illness.

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HOW DO I CONSTRUCT A WEIGHT TRAINING SCHEDULE ?
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Included in a training schedule are

• The number of exercises
• The exercises for each muscle group
• The weight used
• The number of repetitions
• The number of sets
• How fast the exercise is done
• How long the rest is between sets
• The frequency of training.

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A TYPICAL WEIGHT TRAINING PROGRAMME MAY LOOK LIKE
THE NEXT SLIDE-
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SPEED
LET US FINISH BY LOOKING AT TRAINING METHODS
GEARED TOWARDS IMPROVING SPEED.
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REVISION
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