Training Principles & Methods
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Continuous Training
- Exercising continuously for a minimum of 20 minutes while training in the Aerobic Training Zone (70-85% Max HR, 3-6 RPE)
- Activities ideal for continuous training include, running, jogging, walking, swimming, rowing, cycling.
- A combination of continuous (aerobic training zone) exercise with bursts of speed (Anaerobic Zone)
- Increased intensity can be added simply increasing your pace or via the terrain you're training on (ie. hill work)
- Involves periods of work followed by periods of rest.
- Duration of work and rest can be modified to focus on the different energy systems.
Circuit Training
Resistance Training
- Where the athlete moves through a series of different stations
- Can cater for different fitness levels
- Can incorporate a number of different training methods (Resistance, Swiss ball, Flexibility, Interval, Speed or Plyometrics)
- Different types include Fixed Load, Individual Load and Fixed Time Circuits
Resistance Training
- Can develop Muscular Strength, Power or Endurance depending on the number of repetitions and intensity being worked at.
Flexibility Training
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Plyometrics Training
Swiss Ball & Core Strength Training
- Exercises that involves rapid and repeated stretching and contracting of the muscles
- Examples can include b ox jumps, skipping, clapping push ups or basketball throws against a wall
Swiss Ball & Core Strength Training
- Focusing on the core muscles (not just the abdominal) to aide efficiency of movements, prevent injury, assist balance and help maintain the summation of force throughout the body
FLASHCARDS: Training Principles
Lost for ideas for your training program, here are some superhero works out to get you started!