Training Types
Fartlek Training
Brief Description:
A training method that is continuous but with changes of speed, gradient and surface
An example is: Jog up hill for 300m on concrete
Sprint downhill for 50m on grass
Fast walk on neutral gradient on mud
Energy systems that are used are: Aerobic and Anaerobic
Advantages:
It is good for game play because you are constantly running at different speeds and using both energy systems
Cheap: because there is no equipment necessary
Disadvantages:
It is a self training method therefore the coach cannot see if you are working hard enough or not.
Interval Training
Brief Description
This method of training is one which involves exercising for short periods of time and then either stopping of decreasing the pace to a slow jog.
Energy systems that are used: Anaerobic and Aerobic
Advantages:
Trains both systems if you sprint and jog.
Short period of time to exercise therefore less chance of getting boring
Cheap because there is no necessary equipment
Disadvantages:
Get tired easily
Continuous Training
Brief Description
This method of training is just exercising over a long period of time without stopping to develop your cardiovascular endurance.
Energy systems that are used: Aerobic
Advantages:
Cheap because no equipment is necessary
Disadvantages:
Boring because you are not changing pace or activity and you are doing it for a long period of time.
To do this type of training you have to have a high level of motivation because it is boring and you are exercising for a long period of time
Circuit Training
Brief Description:
This is a method of training which involves doing different activities one after the other using a set time for each activity.
An example is 30 seconds skipping
30 seconds press ups
30 seconds chin-ups
30 seconds boxing on pads
Energy systems that are used: Aerobic and Anaerobic
Advantages:
Unlikely to get boring because you are doing a wide variety of activities
Trains both systems
Good for training specific parts of your body
Disadvantages:
Expensive because a lot of equipment is needed for the variety of activities
Principles Of Training & How They Relate To My PEP
Progression
You should build up your exercise level gradually because your body takes time to adapt to increased demands on it. If you do this correctly it will lower the risk of injury.
In my PEP I will follow progression by overloading so that my fitness level does not stay constant but also so I do not push myself too hard.
Specificity
Specificity is doing work on a certain muscle on your body so you can work on a specific area of your body without affecting the other at all.
My PEP follows specificity because my aims relate to football and to the components that I need to improve in order to become better at the sport I have chosen.
Overload
To improve the fitness level of your body you need to overload it. This means that you need to increase the amount of exercise you are doing so that you can reach a new fitness level. You need to overload every time your body reaches the point where your fitness level is not increasing any more or you will not succeed in becoming fitter.
You Overload Your Body By Using The F.I.T.T. Principles:
Frequency – How often you do it.
Intensity – How hard you work at the activity you are doing
Time – The time you spend on the exercise this will differ depending on your current fitness level.
Training Type – Changing the type of training you are doing.
In My PEP I will follow overload by increasing either one or two of the FITT principles a week so that I can overload successfully without injuring myself or pushing myself too hard.
Reversibility
All improvements on your fitness or physique are reversible. If you stop exercising or get injured it is likely your fitness level will fall.
In my PEP I will follow this by overloading to a certain point whereas I am not pushing my body too hard resulting in injury because this will show reversibility and my fitness level will fall.
Of course on every aspect of training limiting factors will set you back because it will have an affect on your fitness level. Some examples are: Loss of limbs, Injuries, Disease, Obesity and Anorexia. All of these are limiting factors and will set you back because of the affects that they have on your body and therefore your fitness levels.
Aerobic and Anaerobic Training Thresholds.
There are two types of energy systems used by muscles:
Aerobic - With Oxygen
Anaerobic- Without Oxygen
When playing football you are training both anaerobically and aerobically. This is because you are constantly running at different paces throughout the game.
When training anaerobically your muscles are using up oxygen faster then you are breathing it in therefore they have to do respiration without oxygen which produces Lactic Acid.
To train aerobically you must be working above 60% and below 90% of your maximum heart rate. This is called the aerobic training zone.
When you are training above 90% of your maximum heart rate you are training anaerobically.
The harder you exercise the faster your heart is working because your muscles are using up oxygen quicker so your heart is trying to give the muscles more oxygen therefore it is beating harder and faster. If you are training very hard you can reach your maximum heart rate.
Which can be worked out by using:
220 – Your Age
The fitter you are the lower resting heart rate you have which basically means that your heart is working at a lower rate when you are resting. Also your heart should take less time to get back to your resting heart rate after exercise if your are fitter.
In my PEP I will measure my resting heart rate after every week to ensure it is decreasing, as I am getting fitter and stronger. Also I will time how long my heart rate takes to get back to resting after every gym session on a Monday because on Monday I am working on my cardiovascular endurance and my heart rate is likely to be much higher than when I am working on muscular strength.
In My PEP I am going to train 3 times a week:
Monday will be a gym session where I am going to work on my cardiovascular endurance by exercising on a aerobic machine e.g. a treadmill.
Wednesday will be another gym session but I will be working on my muscular strength so I will be exercising on weight machines e.g. Peck Fly.
Friday will be a football session where I will be specifically working on my shooting but also my cardiovascular endurance because my training session involves fartlek training in the fitness and when I am playing a 9-a-side game.
Every week I am going to progress by overloading. I will overload specifically so that I will progress to a new level of fitness but I will not push myself too hard so I can avoid injury.
