Methods of training

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Circuit training

Advantages

  • Easy to set up and flexible
  • Can select activities specific for your sport
  • Can develop both fitness and skills
  • Allows for rest in between  stations for recovery
  • Develops both aerobic and anaerobic
  • Easy to apply Progressive Overload and measure improvement

Disadvantages

  • Can require lots of equiptment
  • Have to keep checking a stopwatch if you don't have a training partner
  • Can be difficult to maintain work rate
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Continuous training

Advantages

  • You can work on your own or in a group
  • Improves aerobic fitness
  • Can take place in a variety of places
  • Can be adapted to suit your individual needs
  • Very cheap, minimal equiptment
  • Easy to monitor and apply Progressive Overload

Disadvantages

  • Can become boring and requires motivation to continue
  • Time consuming
  • Does not develop other components of fitness
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Interval training

Advantages

  • Takes place over short periods of time
  • Includes rest which allows for recovery 
  • Includes repitions which raises HR to near maximum
  • Develops aerobic and anaerobic systems
  • Can develop other areas of fitness (agility, speed, etc)
  • Allows for monitoring and evaluating HR

Disadvantages 

  • Can become repetative and requires motivation to carry on
  • Difficult to identify how difficult an individual is working
  • Can be difficult to mantain work rate
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Fartlek training

Advantages

  • Takes place over short periods of time
  • Includes active rest which allows recovery
  • Includes repititions which raises HR to near maximal
  • Can develop other areas of fitness and skill
  • Adaptable to team games and individual fitness levels
  • Can be done almost anywhere on any terrain

Disadvantages

  • Can become repetative and rquire motivation to continue 
  • Difficult to identify how hard an individual is working
  • Can be difficult to maintain work rate

(Fartlek and interval  are very simular however fartlek can take place over different terains and can include hills)

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Weight training

Advantages

  • Can improve Muscular Strength, Muscular Endurance and Power
  • Increase muscle size
  • Improve muscle tone
  • Assist recovery after injury
  • CAn focus on specific muscles
  • Large variety of exercises
  • Easy to monitor and apply Progressive Overload

Disadvantages

  • Requires specialist equiptment, which can be expensive
  • Requires knowledge of correct techniques to gain benefits and avoid injury
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Cross training

A combination of training methods. Does not mean swimming one day cycling the next

Advantages

  • Allows for a variety of training and therefore can make training interesting 
  • You can train with different people in different activites or alone
  • Certain muscle groups can be rested from day-to-day
  • Training can be adapted to suit the weather conditions

Examples

  • Sprinters- interval training (power and speed), weight training, circuit training
  • Racket players- interval training and circuit traing for muscluar endurance
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