All methods of training need to be specific to the individual performer, component of fitness and the activity.

Continuous training develops cardiovascular fitness

• A minimum of 20 minutes sub-maximal work.
• Target heart rate range between 60% – 80% maximum heart rate (maxHR).
• MaxHR can be worked out by using the equation 220 – age.
• Swimming, running, cycling, walking or a combination of these disciplines.
• Disadvantage – some participants find longer sessions to be boring.

Fartlek (speed play) training develops a range of components and is used by games players

• A continuous form of training.
• Changes in speed, incline and terrain are used to provide changes in exercise intensity.
• Aerobic and anaerobic work can be done in the quantities that suit the performer.
• Disadvantage – some urban areas have little variety of incline and terrain.

Interval training develops strength, speed and muscular endurance

• Periods of intense work interspersed with timed rest.
• A wide variety of fitness types can be developed.
• Structured in reps and sets.
• Intensity is measured by % maxHR.
• Structured by planning the duration of the work and rest intervals, the intensity of the work intervals and the number of work-rest intervals.
• An example of a sprint session might be 6 × 100m at 12 seconds with 2 minutes rest in between.
• Interval training can be used for almost any sport providing it is planned for the type of fitness required.
• Disadvantage – maximal nature of intervals can be too challenging for some participants.

Weight training develops strength and muscular endurance

• An interval form of training.
• Intensity is measured in % 1 REP MAX (% of maximum lift) – maximum lift is the most a person can lift at one time (1 rep).
• Time is structured in reps and sets with specific timings for recovery between sets.
• To develop strength, heavy loads (above 70%) are used and low reps (4-8).
• If a person’s 1 rep max was 60 kg then 70% of this would be 70 ÷ 100 × 60 = 42 kg.
• To develop muscular endurance, low loads (below 70% 1 rep max) and high reps (12-15) are used.
• Huge range of possible lifts combining machines, free weights and body weight exercises.
• Disadvantage – many performers use poor technique while striving for an even heavier weight.

Plyometric training develops power

• High intensity exercise involving explosive movements.
• The muscle is lengthened and then rapidly shortened to develop the explosive capability of the muscle.
• Suitable for well-trained athletes.
• Very effective for developing power.
• Disadvantage – can cause injury if athlete is not in excellent condition.

Flexibility training develops flexibility

• Essential training for all athletes in all sports and activities.
• Static stretching can be carried out where the performer holds a stretch and time is measured by the length of hold and the recovery period between holds.
• Intensity is measured as a percentage of range of motion (%ROM).
• Disadvantage – underused by many athletes.

Circuit training

• This develops muscular endurance, strength and/or cardiovascular fitness.
• An interval form of training.
• Stations are set out that train one or more components of fitness.
• The performer moves from one station to the next with exercise periods and rest periods.
• A circuit usually involves 6-10 exercises performed at stations.
• The exercises work different muscle groups and circuits usually avoid working the same muscle group at two consecutive stations.
• Examples of circuit exercises are sit-ups, press-ups, squats, lunges and step-ups.
• Circuits can be designed so that they are sport-specific.

Exercise classes such as yoga, pilates, body pump and spinning

• Very popular exercise formats.
• Yoga, body pump and pilates are outstanding for developing core strength and whole body conditioning.
• Spinning develops cardiovascular fitness and muscular endurance.
• Group format helps to motivate participants to work harder.
• Disadvantage – can be costly and sometimes carries the unfair reputation of a non-serious training method.

HIIT (High Intensity Interval Training) develops cardiovascular endurance/stamina and anaerobic fitness

• Short bursts of intense exercise with short recovery breaks in between.
• Gives the same effects as long duration endurance training but in a shorter period of time.
• The work interval intensity should be between 80 – 95% max HR; recovery intensity should be 40-50% maxHR.
• Example sessions on an exercise bike might be three minutes of high intensity pedaling followed by 3 minutes of recovery pedaling, repeated three to five times or 30 seconds of all-out effort followed by recovery pedaling for 4 minutes, repeated three to five times.
• HIIT would be beneficial to many sports and is also recommended for health reasons.

The choice of how to train can be affected by many factors. Some training methods such as weight training require the use of some specialist equipment whereas others such as interval training do not. Therefore the availability of facilities is relevant.

Some training methods can also be very high impact and are less advisable for some groups in society such as children or elderly people. Plyometrics is a very effective method of developing explosive power but should not be used with a child that is growing or a performer who is overweight or less fit. The high impacts can prove damaging to joints and muscles unless the performer is in peak condition.

The training methods described on the previous page can be combined in unique ways to allow for different athletes to peak their performance at exactly the right moment in the season. These peaks will typically coincide with the most important competitions. A swimmer will try to peak for the major championships. A games player will try to peak for the decisive matches of spring. A skier will try to peak for the European winter.

Here is an example of how a games player might structure their training year in order to peak for the right time of the year:

Bibliography: BBC – Education

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