Training Methods



Training Methods

Most training methods relate to the training principle of specificity, because they are suited to improving particular energy systems and components of fitness.

Continuous Training:

Continuous activity that lasts a minimum of 20 mins at the required intensity using the aerobic energy system (70-85% Max HR)

Benefits:

• Improvement in aerobic capacity, LME and raises lactate threshold

• Reach aerobic steady state faster, accumulate lactate more slowly and recover faster.

• Most common for all athletes and those interested in general health and fitness

Can include any activity that requires aerobic energy:

Eg. A 5km run

500m swim

20km bike ride

5km cross-country skiing trip

2km rowing session

Used for pre-season to establish a sound aerobic base so athletes can improve other fitness components.

To get the most out of continuous training, follow the FITT formula

F = Frequency (at least 3 or 4 sessions per week)

I = Intensity (in the aerobic training zone)

T = Time (minimum of 20 mins continuous activity)

T = Type (whole body activities that use large major muscle groups)

Fartlek Training:

Works both aerobic and anaerobic energy systems

Involves changes of intensity throughout the training sessions

Changes involve the addition of the anaerobic glycolysis energy system to help produce the increased amount of ATP needed for the increased intensity.

Specific to individual sports and team games

Eg. Sprint to the ball followed by a jog to a new position on the field.

Individuals or groups at varying fitness levels can take part in this training

Interval Training:

Intervals of work followed by intervals of rest or recovery

Length and time of work determined by games analysis (depends on energy systems and fitness components predominantly used)

Benefits:

• Allows for repeated high-intensity work periods that improve:

➢ Speed

➢ Power

➢ Anaerobic Capacity

➢ Agility

• Rest periods allow the athlete to complete the intervals at a higher intensity

• Correct design can allow for game-like conditions such as depletion and recovery of fuel stores to be duplicated and subsequently trained.

• It is a versatile training method that can be tailored to the specific energy system.

Variables that must be considered in planning:

|Variable |Description |Example |

|Work Interval Distance | | |

|Work Interval Time | | |

|Rest Interval Duration | | |

|Rest Interval Type | | |

|Work Intensity | | |

|Repetitions | | |

|Sets | | |

|Frequency | | |

Work-to-rest/recovery ratio – indicates how much work is completed in an activity in proportion to how much rest is available

Work-to rest ratio of:

1:5 – Phosphate energy system

1:3 – Lactic Acid energy system

1:1 – Aerobic energy system

Examples of interval training for running:

|Energy Systems |Interval Time |Work Intensity |Repetitions |

|Work Interval Distance |100m |Longer | |

|Work Interval Time |15 secs |Shorter | |

|Rest Interval Time |45 secs |Shorter | |

|Rest Interval Type |Rest |Slow Jog | |

|Number of Repetitions |8 |Increase | |

|Number of sets |2 |Increase | |

Resistance Training:

Aims to build strength, power or LME by exercising muscles or muscle groups against a resistance.

3 types of weight training:

1: Isotonic (free weights)

2: Isometric (fixed resistance)

3: Isokinetic (accommodating resistance provided by a machine)

Isotonic:

Dynamic and involves lifting a set weight through the range of motion of the joint.

Two phases that can be completed independently of each other:

1: Concentric phase: Muscle contracts against the force of gravity

2: Eccentric phase: Muscle lengthens under tension with the force of gravity

Criticism:

• Max weight that can be used in free weights is that which can be lifted at the weakest points (start and finish) of the range of motion

• Muscle is not being trained at an appropriate resistance at the strongest point of the contraction (approx 115 degrees)

Isometric:

Holding muscle in one position which it contracts against the resistance.

Tension in the muscle increases, but the length stays the same

Eg. Pushing against a wall, performing a hand-stand.

Criticism:

• Method is effective in increasing strength but only in the static position held, so it has minimal use in dynamic activities.

• Eg. If the arm is flexed at 90 degrees against an isometric resistance strength would improve for that position only.

Isokinetic:

Working the muscle maximally through the range of motion, not just the weakest points.

Criticism:

• Improvements in strength occur only at or below the velocity at which the resistance allows the joint to move.

• Very expensive and not portable

• It works only a limited range of muscle groups and requires a level of expertise and knowledge for correct use.

Benefits:

• Used in the rehabilitation of soft tissue injury because it allows appropriate resistance and velocity that do not aggravate the injury.

• Best suited to activities such as rowing, kayaking and swimming because it involves similar contractions.

Definitions of variables in weight training:

|Variable |Definition |

|Repetition | |

|Repetition Maximum (RM) | |

|Set | |

|Resistance or load | |

Principles of Training:

• Specificity in relation to the relevant muscle groups is the first consideration of any weight-training program

• Overload is applied using the variables above. Overload must be gradual

• Frequency should be 1 to 3 times per week. Duration of the program should be a minimum of 6 weeks for significant gains

• Exercises within the weight program should be ordered in a way that does not use the same muscle or muscle group twice in a row

• Need to decide on aim of program first. Either LME, muscular strength or power because only one component can be developed at a time.

• Once decided you need to develop the skills in the following order: Local muscular endurance, strength and finally power.

Summary of weight training guidelines for strength, power and muscular endurance:

|Variable |Strength |Power |Muscular Endurance |

|Load | | | |

|Exercises | | | |

|Repetition | | | |

|Sets | | | |

|Rest and Recovery | | | |

|Speed of Contraction | | | |

|Frequency | | | |

Summary of major muscles, exercises, and the order of exercises for weight training

|Muscles |Exercises |Order |

|Quadriceps | |1 |

|Latissimus Dorsi | |2 |

|Erector Spinae | |3 |

|Pectoralis Major | |4 |

|Trapezius | |5 |

|Hamstrings | |6 |

|Deltoids | |7 |

|Gastrocnemius soleus | |8 |

|Triceps | |9 |

|Biceps | |10 |

|Abdominals | |11 |

Basic Guidelines for weight training

1: Undertake a relevant warm-up before starting and a warm-down on completion

2: Work the major muscle groups

3: Work from the largest to the smallest major muscle groups

4: Start with low weights and high (ten) repetitions

5: Keep good technique. Be in control and do not work the same muscle group with sequential exercises.

6: Start with 1-3 sessions per week

7: Use spotters for free weight activities such as squats and bench press

8: Be conservative – start with a lighter load

9: Clear pre-existing injuries with a doctor

10: Be patient

11: Have your own towel and water bottle with you

Plyometrics:

Excellent way for conditioned athletes to increase and develop their jumping, sprinting and explosive power.

The aim of plyometrics is to increase muscular power by first stretching a muscle then contracting it in the shortest possible time (stretch reflex).

Plyometrics trains the stretch reflex by enhancing the neuromuscular response (nerve impulse) turnaround time by making it quicker and more forceful.

A shorter delay in the change from stretch to contraction means that less momentum is lost.

Eg. A baseball player must first swing the bat back, stretching the muscle, before contracting the muscle to hit the ball.

There is concern about the safety and appropriateness of plyometric exercises as they place considerable pressures on both the body and joints and are not recommended for persons of poor or average fitness abilities.

The impact of plyometric activity

|Rating |Recovery Time |Example |

|1 = Very low stress | | |

|2 = Low stress | | |

|3 = Moderate stress | | |

|4 = High stress | | |

|5 = Very high stress | | |

The height for low impact exercises is 25cm or less, and the beginner should start with reps of 10 x 1-5 sets. The appropriate rest and recovery time between sets is 3 minutes.

Examples of low stress or low impact plyometric drills:

• Skipping with or without a rope

• 360 degree jumps

• Low hops, jumps or steps

• Throwing a light medicine ball

The height for high impact exercises is 35cm and above, and the athlete should perform reps of 10-25 x 1-5 sets. The appropriate rest and recovery time between sets is 10 minutes.

Examples of high stress or high impact plyometric drills:

• Bounding on alternate legs

• Bounding on both legs

• Triple jumping

• Drop jumps

• Throwing a heavy medicine ball

Circuit Training:

Working at a number of activity stations in sequence.

Possible to train strength, power, LME and agility using this method, although not to the extent achieved using a more specific training method.

Exercise stations should be arranged so that body parts are cycled or distributed. One body part should not be repeated twice in a row as this allows for specific muscle group recovery to take place.

Circuit can also be designed to focus on general aerobic fitness

Benefits:

• Circuits also allow for specific skill drills to be included, so that both the physical and skill requirements of the sport are being specifically trained at the one time.

• Circuits allow a large number of participants to work in a confined area with minimal equipment, so it is inexpensive and efficient.

Participants can undertake 3 types of circuit training:

1: Fixed Load – Each station has a set number of repetitions to be completed before the athlete moves to the next station

2: Fixed Time – The athlete completes as many repetitions as possible in the allotted time at each station.

3: Individual Load – Each individual designs the circuit to suit their strengths and weaknesses. The individual performs the max repetitions at each station for one minute. These are halved, and the athlete completes the circuit 3 times to determine an initial time. The target time is two-thirds of the initial time. When an athlete reaches the target time, they can overload the circuit.

Flexibility Training:

Essential component of fitness in all active sports

Describes the ability of specific joints to move through a range of motion.

Flexibility training is about improving the range of motion at the desired joints that are important for maximum performance in the designated activity.

For gains in flexibility, an athlete needs to undertake a stretching program 3-4 times per week for 3 weeks.

If they stop training, flexibility reverses at about the rate of improvement

Flexibility is specific to each joint.

Before any flexibility training, a thorough and general aerobic warm-up should be done to increase blood temperature and circulation.

There are 4 recognised methods of stretching:

Passive Stretching:

• The safest and easiest method to practise.

• Involves gradually stretching and holding the muscle groups across a joint to the full range of motion and holding it for 15-30 seconds.

• Most effective stretching method in a warm-down.

Active Stretching:

• Involves slowly moving the joints through the range of motion, relaxing the agonist and repeating the stretch.

• Common in aerobics classes

PNF Stretching:

• Considered to be 20% more effective if done correctly

• A partner moves the joint slowly through the range of motion until the first hint of discomfort.

• The subject then gradually isometrically contracts the muscles around the joint for six seconds.

• The partner helps the same muscle return to a full static stretch position which the subject holds for 10-15 seconds.

• PNF stretches can also be undertaken individually.

Ballistic Stretching:

• Potentially dangerous because it involves moving through the range of motion using the momentum created rather than the muscle contraction.

• Only specifically conditioned athletes should use ballistic stretching.

Pilates:

A system of muscle stretching and strengthening that tones and strengthens muscles, develops flexibility and balance and improves posture.

It unites the mind and body to improve fitness, with its goal being to balance our bodies and reduce stress.

Concentration on each exercise, controlling all movements, and coordinating full and deep breathing while centering the body, are all vital to the success of the Pilates method.

Quality of movement is emphasised rather than quantity.

Benefits:

• Increasing lung capacity and circulation, developing strength and flexibility (particularly of the back and abdomen) and improving bone density and joint health.

• Concentrates on all muscles (big and small)

There are two main ways to work your body using the Pilates method:

• Mat-based exercises designed to work your muscles in a specific sequence

• Appartus-based exercises with a qualified instructor

Training to improve your motor skill ability:

All athletes are born with varying degrees of motor skill ability.

If two people have the same method and amount of training in a particular sport, but differ in their motor abilities, the player with the higher ability will have the potential to play at a more advanced level.

Many factors affect motor skill development. These include:

• The complexity of the skill being learned

• Your past experience with that or a similar skill

• Your motivation at the time of learning

• Your own physical abilities – coordination, balance, speed and agility – influence your capacity to learn.

Motor skill ability and development can be affected by the following:

• Physical maturation

• Physical fitness capability

• Attention and/or motivation

• Feedback

• Memory

• Practice

• Perceptual ability

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