Types of training.

GCSE Physical Education (Sport & Coaching)

Types of training

There are a wide range of different types and methods of training that can all have different, useful effects. This includes: -

Weight training
Circuit training
Interval training
Continuous training
Fartlek training

Weight training

This is designed to increase strength. Nowadays, in our local gyms, there is a range of equipment available that can help to increase muscle strength and improve muscle.

Whilst using weights, you can either use them in sets or repetitions. A set is the number of times you do a particular weight activity and repetitions are the number of times you move the weights.

To increase muscle strength, a programme designed to increase muscle size is required. This uses the principle of overload, which will stress the muscles, gradually making them bigger. Performers also need to do small amounts of repetitions and lots of sets to increase muscle strength. To increase tone, it is the opposite.

Other weight training methods are: -

Isotonic- where the amount of weight, moved or lifted, remains constant throughout the movement.

Isokinetic- where specialist ‘variable resistance’ machines are required and gets the weights to vary as you work at a constant speed.

Isometric- where a contraction is held at a particular point for long periods of time.

Circuit training

Circuit training is a variety of activities designed to improve various muscles in the body. Each sector of the circuit is known as a station and these stations are usually positioned in a circular shape, therefore it is simpler for performers to use.

It is important that all stations work properly and effectively, following these rules: -

The stations must be clearly marked.
The stations must be demonstrated to ensure that is performed correctly before use and whilst use and checking is important to make sure that performers are working in the right manner.

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Circuit training

It is important that all stations work properly and effectively, following these rules: -

The stations must be clearly marked.
The stations must be demonstrated to ensure that is performed correctly before use and whilst use and checking is important to make sure that performers are working in the right manner.
Activities must be varied around the circuit meaning, for example, there should not be a group of stomach muscle exercises all arranged together. Otherwise a performer may fatigue a muscle area by overworking it.
A recovery period is essential between each station so that performers recover sufficiently and then do the next one.

Fitness circuit and skills circuit are the two main types of circuit. A fitness circuit includes exercises such as press-ups, sit-ups and squat thrusts. This type of circuit requires minimum amount of equipment. A skills circuit in aid to developing particular skills needed for an activity like dribbling a ball around cones in football or passing a rugby ball between two people. The circuit training can also cater for a combination of skill with suitable fitness exercises as well.

Interval training

Interval training consists of periods of work followed by periods of rest. It is basically the same as circuit training but allows a longer rest period between stations and prevents the performer from becoming too fatigued to carry on.

These are several ways that interval training can be done but the following factors have to be considered: -

Duration of work- how far a performer may need to run or work.
Intensity of work- this could be the speed at which the performer works or the load they have.
Repetition- this could be the number of work repetitions or the number of rest ones.
Duration of the recovery period- this would usually refer to the time but it may involve a recovery distance (a distance allowed to slow walk.)

The two general categories of interval training are:

Long interval training- is particularly good for players in team games or middle distance athletes, as it works in bursts of from 15 seconds up to 3 minutes. For 3 minutes work, there should be 3 minutes rest. It should be normally be done at 80-85 percent maximum work rate. The majority of this would consist of running, usually for a set time. It would not be possible to do this over a long distance because of the times worked. An example is sets of 400 metre runs in less than 75 seconds.

Short interval training- is designed for short bursts of activity so it would suit sprint athletes and racket sports, where there is more stop and go action. The work periods are much shorter but should be done at maximum work rate. The rest periods remain to be long because of this; 2 minutes would be necessary to recover sufficiently.

Continuous training

Continuous training is a method of training that keeps the heart and pulse rate at a high level to improve endurance. Running, jogging, cycling, swimming and aerobic classes are all examples of this. Treadmills and exercise cycles are both machines that can achieve continuous training and are also useful because they can be used indoors. For this training to be effective, the performer must seek to work on the machines for a minimum of 15 minutes. This will improve the cardiovascular and respiratory system and is therefore suitable for a person wishing to improve their general fitness levels.

Fartlek training

This is a method of training based on the Swedish words ‘speed training’ and is a form of continuous training. It alternates walking, power walking, running, jogging and fast steady running. This is performed at your own pace, as when they are ready to progress from a walk to a fast run. However, if it sometimes more effective to set off on a planned programme based on times and distances which will be walked, jogged and run at speed.

The types of training that I am intending to use are:

Weight training- this will help improve my strength and my physical appearance. I hope to use a mix of isotonic and isometric to add variance to my training programme and hopefully receive a variety of improvements to my muscle strength.
Circuit training- this will help be a good chance to practice skills such as fast feet, tackling and passing off both hands (like suggested in my purpose and aims) meanwhile improving fitness in certain areas of the body (using specificity).
Interval training- this will help improve my game in two main areas by using long and short interval training. Short interval training will improve my speed, especially off the mark. My aim is to include numerous short sprints of about 20m at 100% intensity with 1-minute rest period between each one to ensure recovery is sufficient and to avoid muscle fatigue. I am using long interval training by including a few long, back to back cycle rides with a 5 minute rest period between each bike ride. This will improve my general fitness and adds another type of training to my programme.
Continuous training- this will improve my general fitness and stamina. I decided to include fairly lengthy jogs as it contains no major thinking but is meanwhile gaining positive, useful results.