Types of Training Create the details of your Periods by using the following information Figure out...

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.

Sport Books Publisher 1


Overview of fitness training methods and their effects


Circuit Training


Circuit Training exercises all major

muscle groups in one session

effective for general fitness development

intensity, volume, and rest intervals can be manipulated


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



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



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



A circuit may include running laps between stations

The effect of this type of training is the development of both muscular and cardiorespiratory fitness


Cardiorespiratory Training

1. Endurance training 2. Fartlek training 3. Interval training 4. Repetition training


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


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


Interval Training

Involves systematic alteration of exertion and recovery

a. Extensive Interval

b. Intensive Interval


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


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


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


Combination Training

Simultaneously develop both muscular and cardiorespiratory fitness

A. Combo Circuit Training

B. Cross Training


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


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 (rowing

machine, StairMaster) C. Activity cross training (several different activities)


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)

Types of Training Create the details of your Periods by using the following information Figure out...

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