Types of Training

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Types of Training

• Create the details of your Periods by using the
  following information
• Figure out what types of training should be in
  each Period.
• Create the details of the Macrocycles (2-6 week
  sessions)
• Give an example of a microcycle for each
  Macrocycle.

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Overview of fitness training methods and their
effects
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Circuit Training
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Circuit Training

• exercises all major muscle groups in one session
• effective for general fitness development

• intensity, volume, and rest intervals can be
  manipulated

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Principles of Circuit Exercise Programs

• Major variables to be considered
• Number of exercises
• Sequence of exercises
• Length of rest period between sets
• Length of rest period between circuits
• Types of exercises
• Resistance levels

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Principles of Circuit Exercise Programs

• The number of exercises per muscle group depends
  on
• The training effect to be achieved
• The desired volume of work to be completed during
  a training session
• The desired intensity of effort
• The structure of the program

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Principles of Circuit Exercise Programs

• The trainee progresses from one exercise station
  to another in sequence
• A given number of repetitions are performed at
  each exercise station
• Active recovery of previously used muscles occur
  from station to station

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Principles of Circuit Exercise Programs

• A circuit may include running laps between
  stations
• The effect of this type of training is the
  development of both muscular and
  cardiorespiratory fitness

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Cardiorespiratory Training

• 1. Endurance training
• 2. Fartlek training
• 3. Interval training
• 4. Repetition training

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Endurance Training

• Also known as continuous training or slow long
  distance (SLD) training
• Involves training at approximately 40-60 of max.
  performance ability over a long distance
• Typically carried out without break
• Physiological benefits include enhanced aerobic
  capacity
• Psychological benefits - increased determination
  and self-confidence
• The major objective - to develop a solid fitness
  base during the preparatory season

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Fartlek Training

• Endurance training method used by runners mainly
  during the preparatory season
• Combines long slow distance training, pace/tempo
  training and interval training
• It involves easy running, fast bursts of running
  of varying lengths, hill running

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Interval Training

• Involves systematic alteration of exertion and
  recovery
• a. Extensive Interval
• b. Intensive Interval

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A. Extensive Interval

• Requires the trainee to carry out a great number
  of repetitions of selected distance in one
  session with a recovery period equal to the work
  interval
• Keeping the work-to-rest ratio (WR) at 11-2
  between intervals and 12-4 between sets
• Each exercise is repeated 20-30 times
• The repetitions are divided into several sets
• The training intensity is between 60-80 percent
  of the trainees max. performance

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Intensive Interval high intensity

• Overall lower training volume than the extensive
  interval method
• Each interval is repeated 10-20 times
• Performed at 80-90 percent of the trainees max
  performance capacity
• Requires longer breaks WR is approximately
  12-3 between intervals and 14-6 between sets
• Should not be implemented until a solid fitness
  base of aerobic training has been attained

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Repetition Training race pace

• Also known as tempo training
• Conducted at maximal intensity levels
• Used in the final preparations for competition
• The duration of exercise is normally longer than
  in interval training
• Longer recovery periods are needed between
  individual bouts
• WR is approximately 15 or longer

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Combination Training

• Simultaneously develop both muscular and
  cardiorespiratory fitness
• A. Combo Circuit Training
• B. Cross Training

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Combo Circuit Training

• In addition to strength exercises, a circuit may
  include running laps between stations
• Distance of the running may vary between 50-400
  metres depending on the available facility and
  specific needs of the trainee

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Cross Training

• Involves activities that offer aerobic fitness
  benefits similar to those offered by running.
• It can also promote total body fitness and may
  prevent overuse injuries
• Used by competitive athletes during the
  transition period
• A. Aerobic cross training (cycling, swimming)
• B. Muscular endurance cross training (rowing
  machine, StairMaster)
• C. Activity cross training (several different
  activities)

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Summary

• Physical fitness - strength, power, endurance,
  flexibility, body composition, and psychomotor
  abilities
• Cardiorespiratory endurance - enhanced through
  endurance, Fartlek, interval training, and
  repetition training
• Flexibility can be improved by static stretching,
  dynamic stretching, and proprioceptive
  neuromuscular facilitation (PNF)