Types of Training

 Create the details of your Periods by using the following information  Figure out what types of training should be in each Period.

 Create the details of the Macrocycles (2-6 week sessions)  Give an example of a microcycle for each Macrocycle.

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Overview of fitness training methods and their effects

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Circuit Training

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Circuit Training

 exercises all major muscle groups in one session  effective for general fitness development  intensity, volume, and rest intervals can be manipulated Sport Books Publisher 4

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Principles of Circuit Exercise Programs

 Major variables to be considered:  Number of exercises  Sequence of exercises  Length of rest period between sets  Length of rest period between circuits  Types of exercises  Resistance levels Sport Books Publisher 6

Principles of Circuit Exercise Programs

 The number of exercises per muscle group depends on:  The training effect to be achieved  The desired volume of work to be completed during a training session  The desired intensity of effort  The structure of the program Sport Books Publisher 7

Principles of Circuit Exercise Programs

 The trainee progresses from one exercise station to another in sequence  A given number of repetitions are performed at each exercise station  Active recovery of previously used muscles occur from station to station Sport Books Publisher 8

Principles of Circuit Exercise Programs

 A circuit may include running laps between stations  The effect of this type of training is the development of both muscular and cardiorespiratory fitness Sport Books Publisher 9

Cardiorespiratory Training

    1. Endurance training 2. Fartlek training 3. Interval training 4. Repetition training Sport Books Publisher 10

Endurance Training

 Also known as continuous training or slow long distance (SLD) training  Involves training at approximately 40-60% of max. performance ability over a long distance  Typically carried out without break  Physiological benefits include enhanced aerobic capacity  Psychological benefits - increased determination and self-confidence  The major objective - to develop a solid fitness base during the preparatory season Sport Books Publisher 11

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Fartlek Training

 Endurance training method used by runners mainly during the preparatory season  Combines long slow distance training, pace/tempo training and interval training  It involves easy running, fast bursts of running of varying lengths, hill running Sport Books Publisher 13

Interval Training

 Involves systematic alteration of exertion and recovery a. Extensive Interval b. Intensive Interval Sport Books Publisher 14

A. Extensive Interval

 Requires the trainee to carry out a great number of repetitions of selected distance in one session with a recovery period equal to the work interval  Keeping the work-to-rest ratio (W:R) at 1:1-2 between intervals and 1:2-4 between sets  Each exercise is repeated 20-30 times  The repetitions are divided into several sets  The training intensity is between 60-80 percent of the trainee’s max. performance Sport Books Publisher 15

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Intensive Interval – high intensity

 Overall lower training volume than the extensive interval method  Each interval is repeated 10-20 times  Performed at 80 90 percent of the trainee’s max performance capacity  Requires longer breaks: W:R is approximately 1:2-3 between intervals and 1:4-6 between sets  Should not be implemented until a solid fitness base of aerobic training has been attained Sport Books Publisher 17

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Repetition Training – race pace

 Also known as tempo training  Conducted at maximal intensity levels  Used in the final preparations for competition  The duration of exercise is normally longer than in interval training  Longer recovery periods are needed between individual bouts  W:R is approximately 1:5 or longer Sport Books Publisher 19

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Combination Training

 Simultaneously develop both muscular and cardiorespiratory fitness A. Combo Circuit Training B. Cross Training Sport Books Publisher 21

Combo Circuit Training

 In addition to strength exercises, a circuit may include running laps between stations  Distance of the running may vary between 50-400 metres depending on the available facility and specific needs of the trainee Sport Books Publisher 22

Cross Training

 Involves activities that offer aerobic fitness benefits similar to those offered by running.

 It can also promote total body fitness and may prevent overuse injuries  Used by competitive athletes during the transition period  A. Aerobic cross training (cycling, swimming)  B. Muscular endurance cross training machine, StairMaster) (rowing  C. Activity cross training (several different activities) Sport Books Publisher 23

Summary

 Physical fitness - strength, power, endurance, flexibility, body composition, and psychomotor abilities  Cardiorespiratory endurance enhanced through endurance, Fartlek, interval training, and repetition training  Flexibility can be improved by static stretching, dynamic stretching, and proprioceptive neuromuscular facilitation (PNF) Sport Books Publisher 24