Training methods

Training methods

1. Circuit training

   • A form of athletic training in which a number of exercises are performed in turn
   • Positives and negatives
     • Improves muscular endurance
     • Easily adjustable for certain sports
     • Quick and easy to prep
     • Requires the athlete to be constantly motivated
   • When using circuit training your muscular endurance, cardio-vascular endurance and power are all improved
   • Circuit training is a combination of six or more exercises performed with short rest periods between them for either a set number of repetitions or a prescribed amount of time. One circuit is when all of the chosen exercises have been completed. Multiple circuits can be performed in one training session.
   • This training method can easily be adjusted to provide an improvement on a particular sport you want to get better at as you do loads of little training intervals giving you time to improve in certain areas

2. Weight training

   • physical training that involves lifting weights.
   • Muscular endurance, static strength and power is improved from this training
   • It involves moving parts of your body against some kind of resistance, like weights, resistance bands, weight machines, or even your own body weight.
   • Bodybuilder can benefit the most from this form of training because they are constantly lifting heavy weights and progressively having the weights heavier
   • Positives and negatives
     • Strengthens targeted muscle groups
     • Can be adapted to suit different sports
     • Muscle pain after excess due to the high stress levels
     • Incorrect technique can lead to a performers injury

3. Continuous training

   • Continuous training is a type of physical training that involves activity without rest intervals
   • It is divided into three parts slow continuous running, fast continuous training, variable pace intensity will be low
   • Your muscular endurance is improved after many times training in this method
   • Football players would benefit from this because they are constantly moving at all times just changing their pace at times
   • Positives and Negatives
     • Good for aerobic fitness
     • Good for losing weight
     • Little equipment needed
     • Can become boring over enough time
     • Doesn't improve anaerobic fitness

4. Fartlek training

   • Fartlek training involves varying the intensity or speed of your run to improve your fitness and endurance.
   • Fartlek training involves varying the intensity or speed of your run to improve your fitness and endurance. When you do fartlek training, you're essentially 'mixing things up'. Fartlek sessions are usually performed for a minimum of 45 minutes and intensity can vary from walking, right up to sprinting.
   • Speed, cardio-vascular endurance and muscular endurance are are improved via this training method
   • This training can help many field players such as rugby players as they are running over a long period of time going at different paces
   • Positives and negatives
     • Good for sport that need constant speed change
     • Easily adaptable to an individuals fitness or sport
     • Too easy to skip harder bits
     • Difficult to be able to tell how much effort an individual is putting in

5. High-intensity interval training

   • It is a cardiovascular exercise strategy alternating short periods of intense anaerobic exercise with less intense recovery periods, until too exhausted to continue.
   • Positives and negatives
     • More fat burnt
     • It can be carried out anywhere
     • It can increase you metabolism
     • Aftermath of sore muscles
     • More high risk of injury
     • It's not always suitable to everyone
   • HIIT workouts generally combine short bursts of intense exercise with periods of rest or lower-intensity exercise.
   • When using this training method, generically your cardio-vascular endurance is improved
   • Tennis players can benefit from this type of training as tennis players are always in action and most of the time it is at an high intensity the longer the rally goes on for