Introduction to training methods

Training methods are specific ways to exercise that target different aspects of fitness, such as endurance, strength, speed, or power. These methods often involve the principle of overload, which means gradually increasing the demands on the body to cause improvements. Overload helps the body adapt over time, leading to better performance. Different methods suit various sports and fitness goals, and they can be aerobic (using oxygen for sustained activity) or anaerobic (short, intense efforts without relying on oxygen).

Continuous training

Continuous training is a method where you maintain a steady level of effort without stopping, helping to build stamina over time. This approach is ideal for activities like long-distance running or cycling, as it trains the body to work efficiently for extended periods.

Key features of continuous training

• It involves exercising at a constant pace for at least 25 minutes, with no rest periods.
• The focus is on aerobic activity, which improves cardiovascular endurance and muscular endurance.

Benefits and adaptations

Continuous training leads to positive changes in the cardiovascular system. For example, the heart becomes larger and stronger, allowing it to pump more blood with each beat. As a result, you can exercise longer without tiring.

Applying overload in continuous training

• Increase the total time of the session.
• Cover a greater distance.
• Raise the speed of the activity.
• Train more frequently, such as adding extra sessions per week.

Fartlek training

Fartlek training, which means "speed play" in Swedish, mixes different paces and terrains to create a varied workout. This method keeps training interesting and mimics the unpredictable demands of sports like football or hockey.

Key features of fartlek training

• It involves varying the intensity, such as switching between fast sprints and slower jogs.
• Changes can include speed adjustments or different surfaces, like hills or flat ground.
• Workouts combine aerobic and anaerobic elements, making it versatile.

Benefits

Fartlek training enhances cardiovascular endurance and muscular endurance, while also building speed. The mix of intensities improves overall fitness, as the body learns to recover quickly between efforts.

Applying overload in fartlek training

• Extend the duration or speed of high-intensity segments.
• Increase the difficulty of the terrain, such as adding steeper hills.

Interval training

Interval training alternates between periods of high effort and recovery, allowing you to push harder than in continuous sessions. It's suitable for sports that demand both steady movement and quick bursts, like swimming or team games.

Key features of interval training

• It follows a structured pattern: high-intensity work followed by low-intensity exercise or complete rest.
• High-intensity phases are short and intense, while recovery allows the body to prepare for the next burst.

Benefits

This method boosts cardiovascular endurance and anaerobic fitness. The intense periods also develop speed, as they train fast muscle responses.

Applying overload in interval training

• Increase the length or intensity of the high-effort phases.
• Reduce recovery time or make the overall workout more demanding.

Weight training

Weight training uses resistance to challenge muscles, building their capacity without needing oxygen for fuel. It's an anaerobic method, meaning it focuses on short, powerful efforts rather than long-duration activity.

Key features of weight training

• Resistance can come from free weights, machines, elastic bands, or body weight.
• A repetition (rep) is one complete movement, like lifting a weight once.
• A set is a group of reps performed together, usually with a short rest after.

Benefits and training focus

Weight training develops strength (the maximum force muscles can produce) and muscular endurance. To target endurance, use lighter weights (below 70% of your one-rep maximum, which is the heaviest weight you can lift once) with about three sets of 12-15 reps. For strength, choose heavier weights (above 70% of one-rep maximum) with three sets of 4-8 reps.

Applying overload in weight training

• For endurance, increase the number of reps per set.
• For strength, add more weight but reduce reps to maintain proper form.

Always use correct technique and select appropriate weights to prevent strain or over-training.

Circuit training

Circuit training combines multiple exercises in a sequence, targeting different muscle groups or fitness components. It's flexible and can be done with minimal equipment, making it accessible for group or individual sessions.

Key features of circuit training

• It typically includes 6-10 stations, each with a specific exercise performed for a set time or number of reps.
• Stations can focus on aerobic fitness (like jogging on the spot) or anaerobic fitness (like press-ups).
• Include short rests between stations or use active recovery, such as light jogging, to maintain heart rate.

Benefits

Circuits improve cardiovascular endurance when rests are minimal, while also building strength or speed depending on the exercises chosen.

Applying overload in circuit training

• Increasing reps at each station.
• Completing the circuit faster.
• Shortening rest periods.
• Repeating the entire circuit more times.

Plyometric training

Plyometric training focuses on explosive movements to generate maximum force quickly. It's the primary method for improving power, which is a combination of strength and speed.

Key features of plyometric training

• It involves anaerobic exercises, often with jumping or bounding, like box jumps or squat jumps.
• Muscles contract in two ways: shortening (concentric contraction) or lengthening (eccentric contraction).
• Power increases when a muscle lengthens first (storing energy like a stretched elastic band) before shortening rapidly.
• A faster switch between lengthening and shortening phases produces more forceful movements.

Benefits

This training directly enhances power, as the stored energy allows greater force output. It's demanding and requires a good base fitness level to perform safely.

Risks and overload

Plyometrics can cause injury if not done with proper technique or on unprepared bodies. To apply overload, gradually increase the intensity of jumps or the speed of transitions, but always prioritise form.

High-intensity interval training (HIIT)

High-intensity interval training (HIIT) pushes the body to its limits in short bursts, followed by recovery, making it an efficient way to build multiple fitness components quickly.

Key features of HIIT

• High-intensity segments require over 70% of maximum effort for brief periods.
• Recovery phases involve low-intensity activity at 50% or less effort, often lasting twice as long as the intense parts.
• Sessions are short but require high motivation due to the effort involved.

Benefits

HIIT improves cardiovascular endurance, anaerobic fitness, strength, and speed. Research shows it offers health benefits, such as better heart function and metabolism.

Applying overload in HIIT

Progress by raising the intensity of the high-effort sections, ensuring the workout remains challenging but sustainable.