Understanding methods of training

A method of training is a structured system or collection of techniques for improving ability in specific areas of health-related or skill-related fitness.

Common types of training methods

• Continuous training
• Weight training
• Fartlek training
• Plyometric training
• Circuit training
• High-intensity interval training (HIIT)
• High-altitude training

Continuous training

Continuous training involves performing activities without stopping, maintaining a steady intensity over an extended period. This method keeps the heart rate between 60% and 80% of its maximum, promoting sustained effort.

Aims of continuous training

• To develop cardiovascular endurance.

Examples of continuous training activities

• Swimming laps at a consistent pace.
• Cycling on flat terrain without breaks.
• Jogging or running over long distances.

Advantages of continuous training

• Requires minimal equipment, making it accessible for most people.
• Effectively builds aerobic fitness and helps burn body fat.

Disadvantages of continuous training

• Does not develop anaerobic fitness.
• Requires high levels of motivation to maintain the steady pace over time.

Safety considerations for continuous training

• Always wear proper footwear to prevent foot and joint injuries.
• Choose a safe environment, such as well-lit paths or tracks.

Weight training

Weight training uses resistance to build muscle strength and endurance. This method involves lifting weights, where repetitions (often called reps) refer to the number of times a weight is lifted in one go, and sets are groups of these repetitions. It can use free weights like dumbbells, kettlebells, or machines that provide resistance.

Aims of weight training

• To enhance muscular endurance.
• To improve speed, power, and overall strength.

Advantages of weight training

• Builds muscular strength and increases muscle size, leading to greater power.
• Allows easy tracking of progression by increasing weights or reps over time.

Disadvantages of weight training

• Equipment can be expensive to purchase or access.
• High risk of injury if techniques are incorrect.
• May require specialised equipment not available to everyone.

Safety considerations for weight training

• Learn correct techniques to avoid strains or accidents.
• Use a spotter (a person who assists during lifts) to prevent injuries from dropped weights.
• Avoid overtraining, which can lead to fatigue or long-term damage.

Fartlek training

Fartlek training, also known as 'speed play', combines periods of fast and slow activity over varied terrain. It uses the Borg scale, a subjective measure of perceived exertion, to gauge intensity.

Aims of fartlek training

• To build aerobic endurance.
• To develop anaerobic fitness.

Advantages of fartlek training

• Highly adaptable to different sports and fitness levels.
• Improves performance in activities requiring sudden pace changes.

Disadvantages of fartlek training

• Effort levels can be hard to monitor accurately.
• It's easy to skip challenging sections, reducing effectiveness.

Safety considerations for fartlek training

• Wear proper footwear to handle uneven terrain.
• Train in a safe environment to avoid obstacles or traffic.

Plyometric training

Plyometric training focuses on explosive movements that involve eccentric muscle contractions. Examples include jumping exercises like squat jumps or box jumps.

Aims of plyometric training

• To develop power.
• To enhance explosive strength.

Advantages of plyometric training

• Enables muscles to generate greater force during contractions.
• Provides more energy for powerful movements.

Disadvantages of plyometric training

• Places high stress on muscles, increasing injury risk.
• Offers no benefits for aerobic fitness.

Safety considerations for plyometric training

• Use proper equipment, such as stable boxes or mats, to cushion impacts.
• Focus on injury prevention through warm-ups and correct form.

Circuit training

Circuit training consists of a series of exercises performed at different stations, each targeting specific muscle groups. Stations should alternate muscle groups to allow recovery. It's often used in team sports.

Aims of circuit training

• To improve anaerobic fitness, strength, muscular endurance, cardiovascular health, and speed.

Advantages of circuit training

• Offers variety to prevent boredom and maintain motivation.
• Easily adaptable to include skill-based stations.

Disadvantages of circuit training

• Requires significant equipment and time to set up.

Safety considerations for circuit training

• Ensure proper use of equipment to avoid accidents.
• Monitor for overtraining and adhere to time limits per station.

High-intensity interval training (HIIT)

High-intensity interval training (HIIT) alternates short bursts of intense activity with rest periods. Intervals can be short or long, and rest allows the body to clear waste products like lactic acid and CO₂.

Aims of HIIT

• To boost speed, muscular endurance, and anaerobic fitness.

Advantages of HIIT

• Combines aerobic and anaerobic benefits in one session.
• Highly adaptable with minimal equipment needed.

Disadvantages of HIIT

• Can become monotonous if not varied.
• Requires sufficient rest to prevent fatigue.

Safety considerations for HIIT

• Use proper equipment and monitor for overtraining.
• Respect time limits to allow adequate recovery.

High-altitude training

High-altitude training takes place over 1524 metres (5000 feet) above sea level, where lower oxygen levels stimulate adaptations in the body. This increases red blood cell production, and boosts VO₂ max, improving endurance and athletic performance. The adaptation of increased red blood cells lasts about 2-3 weeks after returning to sea level.

Aims of high-altitude training

• To enhance endurance and overall athletic performance.

Advantages of high-altitude training

• Improves oxygen transport, leading to better endurance.

Disadvantages of high-altitude training

• Increases physical stress and requires reduced training intensity.
• Can weaken the immune system and cause muscle mass loss.
• May lead to symptoms like dizziness or nausea.
• Limited access to suitable locations.

Safety considerations for high-altitude training

• Monitor for altitude sickness and adjust intensity gradually.
• Ensure medical support is available.

Warm weather training

Warm weather training involves relocating to a hotter climate for consistent conditions. Benefits include consistent training conditions, psychological benefits from improved climate, reduced media pressure, and lower injury risk due to warmer muscles.

Aims of warm weather training

• To maintain training quality in a stable environment.
• To provide psychological benefits.

Advantages of warm weather training

• Offers consistent conditions for uninterrupted sessions.
• Lowers media pressure and injury risk due to muscle warmth.

Safety considerations for warm weather training

• Stay hydrated to prevent heat-related issues.
• Use sunscreen and monitor for overexertion in heat.

The structure of a training year

A training year is divided into seasons to optimise performance, recovery, and preparation.

Phases of the training year

1. Pre-season (preparation period): Focuses on building fitness and refining techniques ahead of competitions.
2. Peak season (competition period): Emphasises maintaining skills and fitness during events, with targeted training around matches.
3. Post-season (recovery period): Involves rest and general fitness maintenance.