CIRCUIT TRAINING

FARTLEK TRAINING

METHODS OF TRAINING

STRENGTH TRAINING

CONTINUOUS

TRAINING

INTERVAL TRAINING

CONTINUOUS training involves LONG, SLOW, DISTANCE exercise. It is performed at a CONSTANT RATE WITHOUT REST. Training at first should be at 60% of maximum heart rate, increasing to 75-80% of maximum heart rate (progression) If performed correctly CONTINUOUS training improves CARDIOVASCULAR and MUSCULAR STAMINA.

Why?

HR [bpm] 250 225 200 175 150 125 100 75 50 25 0 0:00:00 147 bpm 0:10:00 0:20:00 0:30:00 0:40:00 0:50:00 1:00:00

HR [bpm] 250 225 200 175 150 125 100 75 50

1

25 Time

Time: 0:23:20 HR: 143 bpm

Person Exercise Sport Note

MARK MCLAREN Date 7/7/01 01012801 Time 02:47:07 PM Running Duration 1:07:19.7 all way to pendine non stop soft sand at start and med NW wind

Heart rate Max. HR Selection

Limits 1 144 - 166 Limits 2 146 - 166 Limits 3 144 - 166 0:00:00 - 1:07:15 (1:07:15.0)

147 / 162 183

FARTLEK is a SWEDISH word meaning SPEEDPLAY. In this form of training the INTENSITY and TYPE of exercise are varied. This is done by changing the PACE, TERRAIN and STYLE of training. This form of running gives an athlete a lot of training over far GREATER than their COMPETITIVE distance.

10-15 minutes jogging or easy running 1 mile run at a steady pace 5 minute rapid walk 10 minute jog with 5 sprints interspersed each over a distance of 75-100 metres Hard uphill run for 150-200 metres Jog 1 mile with frequent 5-10 metre bursts 10 minute rapid walk 1-5 sprints over a distance of 150 metres

The distance between the cones tells you how much work / effort you need to put into that section.

Why?

h This is an ALTERNATE FAST AND SLOW training schedule performed over MEASURED distances. t The FAST SECTIONS involve periods of INTENSE work T The SLOW OR RECOVERY PERIODS involve either REST OR VERY LIGHT EXERCISE in which the oxygen debt built up during the fast phase can be repaid.

Interval training can be planned to improve AEROBIC OR ANAEROBIC fitness or a mixture of the two depending on:1. The speed or intensity of the fast intervals

2. The length of fast intervals 3. The number of fast intervals 4. The length of the recovery periods

1. 10 X 80m (pace = 75% of max) with 30 seconds static recovery. 2. 6 X 400m (pace = 80% of max) with 200m jog recovery. 3. LUNG BUSTING SESSIONS:

MAX EFFORT

INSUFFICIENT RECOVERY TIME

HR [bpm] 250 225 200 175 150 125 100 75 50 25 0 0:00:00

Time: 0:00:00 HR: 0 bpm

HR [bpm] 250 225 200 175 150 125 100 75 50 25 151 bpm 0:05:00 0:10:00 0:15:00 0:20:00 Time 0:25:00

Person Exercise Sport Note

MARK MCLAREN Date 8/17/00 00081701 Time 12:46:37 PM Running Duration 0:24:46.6 pontcanna straight 200 metres 10 x approx 36s 90 s rec.

Heart rate Max. HR Selection

Limits 1 150 - 170 Limits 2 150 - 170 Limits 3 150 - 170 0:00:00 - 0:24:45 (0:24:45.0)

151 / 178 189

Why?

 This is a MIXTURE OF TRAINING often used to BREAK UP THE BOREDOM of a single type of training. It can help to REDUCE STRESSES on the body from a single training regime e.g.continual pounding to the joints when road running. It can be used to produce the SAME EFFECTS as a single type of training by using different types of work/ play. This type of training is ADAPTABLE. It can be altered to suit the needs of the individual because it is a mixture of different types of training.

Monday Swimming

Tuesday Weights

Wednesday Thursday Running Tennis

Friday Aerobics

Why?

 CIRCUIT training involves a series of EXERCISES OR ACTIVITIES. Each one takes place at a different STATION. Each station involves an exercise aimed at a SPECIFIC MUSCLE GROUP in the body. The exercises are arranged so that:
1. MUSCLE GROUPS ALTERNATE BETWEEN WORK AND RECOVERY

2. OPPOSING MUSCLE GROUPS ARE WORKED FOR BALANCED STRENGTH DISTRIBUTION

 The aim of CIRCUIT training is to improve LOCAL MUSCULAR ENDURANCE, CARDIOVASCULAR AND REPIRATORY FITNESS. Work / rest intervals can be altered depending on the fitness objective. (SPECIFICITY). REPITITIONS AND SETS Circuits can be organised on the Basis of TIME or REPITION. They may include REST INTERVALS or they could be NON-STOP.

Why?

STRENGTH can be defined as the ability of a muscle or muscle group to apply force and, overcome resistance. BUT there are DIFFERENT TYPES OF STRENGTH. The strength of a tug-of-war competitor is of a different sort to the high jumper or the cyclist. Researchers have called these different displays of strength, STATIC, EXPLOSIVE and DYNAMIC.

Static strength is the MAXIMUM FORCE that can be applied by a muscle group to an IMMOVABLE OBJECT. The length of the muscle remains the same = ISOMETRIC CONTRACTION

EXPLOSIVE STRENGTH or POWER is a measure of the MAXIMUM ENERGY used in one EXPLOSIVE ACT.
EXPLOSIVE STRENGTH can be seen clearly in activities such as THROWING and JUMPING This is when athletes attempt to project themselves or an object as FAR and as FAST as possible. LEG strength or power can be MEASURED either by a VERTICAL LEAP or STANDING BROARD JUMP.

DYNAMIC STRENGTH is the ability of the muscles to MOVE or SUPPORT the body mass CONTINUOUSLY over an extended period of TIME.
Most sportsmen and sportswoman require ALL THREE types of strength, although obviously particular types of strength are vital for some sports: SHOT PUTTERS NEED EXPLOSIVE STRENGTH ROWERS NEED DYNAMIC STRENGTH TUG-O-WAR COMPETITORS NEED STATIC AS WELL AS DYNAMIC STRENGTH.

POWER = SPEED X STRENGTH

RESISTANCE RUNNING HILL RUNNING

Power can be developed by:PLYOMETRICS

DISCUS THROWER

SPEED + STRENGTH POWER