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Versatile Fitness Training Techniques for Optimal Performance

Explore various training methods including continuous, Fartlek, interval, resistance, plyometrics, circuit, flexibility, and Swiss ball training to enhance strength, power, endurance, and flexibility. Boost your fitness levels efficiently with these dynamic workout approaches.

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Versatile Fitness Training Techniques for Optimal Performance

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  1. Training Methods

  2. Continuous Training • Also known as Slow Long Distance • Minimum 20 minutes of between 70-85% max. HR • Trains aerobic energy system

  3. Fartlek Training • Speed play (changing speed) • Changes in an activities intensity • Eg if running: jog 1km, ¾ pace 200m, jog 400m, sprint 100m • Primarily an aerobic training method • However it can train either aerobic or anaerobic energy systems depending on intensities

  4. Interval Training • Intervals of work followed by intervals of rest/recovery then go again • Can train either aerobic or anaerobic energy systems depending on work to rest ratios involved • Eg • W:R ratio of 1:5 = ATP CP energy system • W:R ratio of 1:3 = Anaerobic Glycolysis system • W:R ratio of 1:1 = Aerobic energy system

  5. Resistance Training • Aims to build strength, power & LME • 3 types • Isotonic (free weights) • Isometric (fixed resistance) • Isokinetic (resistance provided by specialised machine)

  6. Resistance (cont.) • 1 Repetition Maximum (1RM) = maximum weight lifted in 1 lift • To develop • Strength 85-100% RM, 1-4 Reps, 3-10 Sets • Power 30-70% RM, 4-12 Reps, 3-6 Sets • Muscular endurance 50-60 RM, 15-100 Reps, 2-4 Sets

  7. Plyometrics Training • Trains for muscular power • Uses stretch reflex (myotatic stretch reflex) • Eg • Skipping • Medicine ball throws • Leg bounding • Bench jumps

  8. Circuit Training • Working at a number of activity stations in sequence

  9. Flexibility Training • Trains joints to move through a range of motion • 4 methods • Passive • Active • PNF • Ballistic

  10. Swiss Ball Training • Using Swiss (Medi) ball to perform various exercises • Very good for developing core body strength, balance and used extensively in rehabilitation

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