Training Methods What they are Principles behind them

Training Methods • • What they are Principles behind them (how and what they can be used for) Advantages and disadvantages Examples

First to 6 training methods wins

Continuous Training (steady state) Should be able to manage the effort needed for an extended period of time. Improving the aerobic system How hard is that? An intensity that makes just makes conversation difficult (130 -140 bpm) Borg scale rating 13 -15 70 % of MHR Above 15 (70%) is required to improve fitness level. Examples of continuous training? Must be working between 65 -80% MHR min 20 mins

Possible Advantages + Disadvantages of Continuous training Advantages: Not much equipment, easy to replicate and perform Improves aerobic fitness and heart + respiratory system Disadvantages: Can become boring and repetitive Does nothing for anaerobic fitness so limited for sports that require the use of it.

Intermittent (Interval) Training Alternate periods of effort and recovery allowing for greater total workload to be completed. Mainly used to develop anaerobic system due to the rest periods. Can be adjusted by changing the: Duration of exercise Intensity (work rest ratio) Type of activity Length of exercise Number of repetitions (Sets)

Intermittent Training Advantages: Improved recovery time Improved pick up time from slow to fast speeds Great amount of variety Work anaerobically for longer. Greater lactate acid tolerance and clearance Can mimic demands of team games fitness demands Disadvantages: Can put the body under a lot of stress, which can lead to injuries. Must get the Work rest ratios correct for level of fitness.

Circuit Training Different exercises being performed at a series of stations. Normally lasts 20 -30 mins. Very flexible – can work anaerobically or aerobically, skill based, particular muscle groups or all. Can adjust work : rest ratios or reps number of circuits.

Circuit Training Advantages: Can have lots of people working in small space. Very flexible. Not much equipment needed. Disadvantages: Need someone to time it. Good technique must be used.

Weight Training Great for improving strength – muscular endurance, power, pure strength Hits a large group of muscles or particular ones. Routines vary depending on goal (type of strength, muscle groups for that sport) but is beneficial to all. Can use machines which are safe to isolate muscles or free weights which recruit more muscle groups and create fewer muscle imbalances and functional strength.

Weight Training Advantages: Bets way to build up strength Can isolate muscle groups Disadvantages: Need a spotter Need to know correct technique otherwise can cause injuries. How functional is the strength gained to the sport?

Plyometric Training Power training Rapid stretching of the muscle to cause powerful muscular contractions. (Activating the stretch reflex) The stretching of the muscle is called loading. The faster and greater the load the more powerful the contraction. E. g. Practical outside e. g. Ronaldo experiment. Vertical jump then jump with run up. 12 inch box jump off land then spring up onto 24 inch box

Plyometrics Advantages: Creates more powerful contraction than normal concentric contraction. Large power gains. Great for all modern sports that require power. Disadvantages: If you are not strong enough already can get injured as its is very stressful on the joints.

Mobility Training The use of dynamic movements to prepare you for your chosen sport/activity. Stimulate your nervous system, muscles, tendons and joints on a dynamic manner like they will be used in the activity. Static stretching best at the end as part of the cool down process to help develop and lengthen muscles + range of movement.

Mobility Advantages: Get you ready for the activity. Very specific Disadvantages: If not done smoothly poor technique can cause injuries. Exercises done in correct order dynamic before static afterwards.

Can you match the training method to the sport?

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