INDEX

2. 3 TRAINING METHODS 5 TRAINING METHODS - CONTINUOUS 7 TRAINING METHODS – INTERVAL 9 THE RECOVERY PROCESS DURING HIGH INTENSITY TRAINING - background 10 THE RECOVERY PROCESS - background 11 TRAINING METHODS – INTERVAL 13 EXAMPLES OF TRAINING METHODS 14 FACTORS AFFECTING STRENGTH 16 PLYOMETRICS 17 PLYOMETRICS AS A TRAINING METHOD 18 PLYOMETRIC ACTION 20 EXAMPLES OF PLYOMETRIC TRAINING METHODS 21 PROPRIOCEPTIVE NEUROMUSCULAR FACILITATION – PNF 23 FLEXIBILITY TRAINING 24 MOBILITY TRAINING 28 EXAMPLE OF STRENGTH TRAINING 29 TRAINING METHODS - PLYOMETRICS 30 EXAMPLES OF TRAINING METHODS 31 TRAINING METHODS – WEIGHT TRAINING 32 EXAMPLES OF TRAINING METHODS 33 STRENGTH TRAINING 34 EXAMPLE OF STRENGTH TRAINING 35 EXAMPLES OF TRAINING METHODS – CARDIOVASCULAR ENDURANCE 36 EXAMPLES OF TRAINING METHODS – SPEED OR SPRINT TRAINING 40 TRAINING METHODS – OVERSPEED TRAINING 41 EXAMPLES OF TRAINING METHODS – CROSS TRAINING 42 TRAINING METHODS INDEX

3. TRAINING METHODS

4. TRAINING METHODS

5. Helen Roscoe Photography TRAINING METHODS CONTINUOUS TRAINING • training in which there is no rest or break and which almost exclusively is aerobic in nature • intensity may be varied by adjusting the pace or effort of the activity • examples: 30 km bike ride, a 5 km run • continuous training is almost always AEROBIC TRAINING

6. TRAINING METHODS CONTINUOUS TRAINING advantages • trains cardiovascular and muscular endurance • needs no specialist equipment • highly suitable for fat burning metabolism or weight loss • time efficient • can be sport-specific • can be assessed using methods such as the Borg scale and exercising heart rate • less chance of injury because of lower intensity workloads disadvantages • can lead to tedium • may not be sport-specific • for example usefulness for fencers?

7. TRAINING METHODS INTERVAL TRAINING • this is a training method in which bouts of training are separated by periods of rest-relief • hence this is also called INTERMITTENT TRAINING • during the bouts of training exercises are repeated (repetitions) and grouped into blocks (sets) with rest relief between sets • the exercisetypeandloading, number of repetitions and sets, and length of rest relief governs the adaptive response produced

8. TRAINING METHODS INTERVAL TRAINING • ANAEROBIC TRAINING is almost exclusively done by this method • AEROBIC TRAINING can be done using this method • the rest-relief between exercise bouts depends on whether the person is able to recover during the interval sufficiently to start the next exercise • this is determined by the ability of muscle to regenerate phosphocreatine (PC) within the time interval

9. PHOSPHAGEN RECOVERY involves the conversion of ADP back into PC and ATP this is known as restoration of muscle phosphagen and is a very rapid process (120 seconds to 93% restoration) THE RECOVERY PROCESS DURING HIGH INTENSITY TRAINING - background this is achieved viaTHREE MECHANISMS: • aerobic conversion of carbohydrates into CO2 and H2O to resynthesise ATP from ADP and Pi • some of the ATP is immediately utilised to create PC from stored creatine • small amount of ATP is resynthesised via glycogen producing small amounts of lactic acid

10. IMPLICATIONS FOR INTERVAL TRAINING if there is only a short interval between bouts of exercise level of phosphagen stores gradually reduces hence complete exhaustion after a period of time THE RECOVERY PROCESS - background EFFECTS OF TRAINING ON THE PC COMPONENT • increases ATP and PC stores in muscle cells • improves the ability to provide O2 • and therefore increases the possible size of the oxygen debt

11. TRAINING METHODS INTERVAL TRAINING • the exercisetypeandloading, number of repetitions and sets, and length of rest relief governs the strength effect produced: • maximum strength • explosive strength • elastic strength • static strength • dynamic strength • strength endurance

12. TRAINING METHODS INTERVAL TRAINING advantages • versatile training method since it can be used in almost any activity (sport specific) • effective in establishing levels of required fitness for both anaerobic and aerobic activities • individual able to perform more work during session • due to rest periods or intervals between sets disadvantages • can lead to over-training and chronic injury (chronic repetitive trauma), • because of the repetitive nature and higher training intensity • takes more time to complete session because of rest periods

13. EXAMPLES OF TRAINING METHODS TRAINING FOR: MAXIMUM STRENGTH • choose weight training strength exercises • 3-5 sets of low repetitions (<4) or high loading (>85% of 1 RM) • up to 10 minutes rest relief between sets • EXPLOSIVE STRENGTH • choose exercises which utilise this feature (sprint start, standing long jump, overhead shot throw) • single efforts at 100% effort (but operated at speed) • with full recovery rest relief (1 to 10 minutes)

14. FACTORS AFFECTING STRENGTH TYPE OF MUSCLE CONTRACTION TAKING PLACE • the graph shows the relationship between force produced against rate of muscle contraction during: • eccentric • static • concentric contraction • note that the force during eccentric work exceeds the isometric maximum by about 30%

15. FACTORS AFFECTING STRENGTH TYPE OF MUSCLE CONTRACTION TAKING PLACE • force during eccentric work exceeds the isometric maximum by about 30% • this is because the body is able to mobilise a greater number of motor units and hence muscle force • the extra force attempts to prevent full lengthening of the muscle • which would reduce injury risk caused by stretching a muscle under full tension • this large force acts to brake and control the movement

16. plyometrics is a type of power training involving eccentric to concentric actions at 100% effort designed to improve elastic strength and power PLYOMETRICS

17. DYNAMIC - ECCENTRIC EXERCISE plyometrics is a technique of movement in which the greater forces able to be applied by muscle during eccentric contractions is utilised in eccentric contractions of a muscle, the agonist lengthens as it is activated the antagonist shortens and is relaxed PLYOMETRICS AS A TRAINING METHOD

18. PLYOMETRICS an eccentric movement : the downward moving part of a jump as the jumper is in the process of landing agonists = quadriceps muscle group antagonists = hamstring muscle group PLYOMETRIC ACTION • in order to activate the greater forces • it is best to jump reactively • this means that the concentric movement which follows the eccentric movement • should coincide with the stretch reflex of the agonist muscle

19. PLYOMETRICS the agonist muscle on landing lengthens which stimulates the muscle spindle apparatus within the muscle this sends a nerve impulse to the spinal chord PLYOMETRIC ACTION • which responds by sending an impulse back to the muscle • (the brain is not involved) • which stimulates the muscle to shorten • this is the stretch reflex • this means that the stretch reflex adds to the greater force of the eccentric contraction • and causes a powerful concentric contraction • hence bigger training forces can be applied

20. EXAMPLES OF PLYOMETRIC TRAINING METHODS EXERCISES FOR ELASTIC STRENGTH • choose plyometric exercises (jumping , bounding, medicine ball exercises) which utilise eccentric movements at 100% effort • 3-5 sets of 3-10 repetitions • with medium recovery (1-3 minutes) • the image shows an exercise in which the trunk musculature is stressed in a similar way to the legs in plyometric jumping exercises

21. PROPRIOCEPTIVE NEUROMUSCULAR FACILITATION - PNF • this is a type of progressive passiveflexibility training • in which the relaxation of a muscle (the one that is being stretched) is achieved

22. PROPRIOCEPTIVE NEUROMUSCULAR FACILITATION - PNF • research has shown that this is the most effective method of mobility training for short-term and long-term improvements in range of movement at certain joints • PNF uses a stretch-contract-stretch technique • in which a muscle is lengthened (stretched), then contracted isometrically, then briefly relaxed, then relengthened (stretched again) assisted by a partner or machine • the following slide summarises the main methods of mobility training

23. FLEXIBILITY TRAINING

24. MOBILITY TRAINING PROPRIOCEPTIVE NEUROMUSCULAR FACILITATION - PNF STAGE 1 • the athlete and partner assume the position for the stretch • then the partner extends the body limb until the muscle is stretched • and tension is felt

25. MOBILITY TRAINING PROPRIOCEPTIVE NEUROMUSCULAR FACILITATION - PNF STAGE 2 • the athlete then contracts the stretched muscle isometrically for 5-6 seconds and the partner must inhibit all movement • the force of the contraction should be relevant to the condition of the muscle • for example, if the muscle has been injured, do not apply a maximum contraction

26. MOBILITY TRAINING PROPRIOCEPTIVE NEUROMUSCULAR FACILITATION - PNF STAGE 3 • the muscle group is relaxed • then immediately and cautiously pushed past its normal range of movement for about 6 seconds • allow 30 seconds recovery before repeating the procedure 2-4 times

27. MOBILITY TRAINING PROPRIOCEPTIVE NEUROMUSCULAR FACILITATION - PNF • the aim of PNF is to toughen up or inhibit proprioceptors (such as muscle spindles and Golgi tendons) enabling further lengthening of a muscle • without initiating the stretch reflex • this aggressive technique should only be used after a thorough warm-up • or after a training session (as part of cool-down)

28. PLYOMETRIC TRAINING jumping example: depth jumping from a box and rebounding quickly from impact point 2 foot bounds over a flight of hurdles 3-5 sets of 3-10 repetitions with medium recovery (1-3 minutes) 1 session per week for 6 weeks maximises muscular development by improving power and elastic strength can be very sport specific, for example in explosive take-off as when jumping and bounding in events such as triple jumping or basketball EXAMPLE OF STRENGTH TRAINING

29. TRAINING METHODS PLYOMETRIC TRAINING advantages • maximises muscular development by improving power or elastic strength • can be very sport specific • for example in explosive take-off as when jumping and bounding in events such as triple jumping disadvantages • cause chronic repetitive trauma injuries • such as achillestendinosis, patellar tendinosis and shin splints • because of vigorous nature of exercise, • can cause acute injuries such as sudden ruptures of muscle, tendons and ligaments • particularly to vulnerable knee and ankle joints (such as a sprained ankle)

30. Helen Roscoe Photography EXAMPLES OF TRAINING METHODS TRAINING FOR: STATIC STRENGTH • single repetition static exercises at maximum (100%) intensity for efforts of 10 seconds • with 60 seconds rest relief between efforts DYNAMIC STRENGTH • choose weight training movements made at full speed - near sport demand (but at 40-80% of 1RM) • 3-5 sets of 4-10 repetitions with short recovery (1-2 minutes)

31. TRAINING METHODS WEIGHT TRAINING advantages • can be sport-specific • trains cardiovascular, muscular strength and strength endurance • easy to measure improvements from previous sessions disadvantages • needs access to equipment • issues of safety using equipment • can cause chronic injuries through repetitive impact

32. Helen Roscoe Photography EXAMPLES OF TRAINING METHODS TRAINING FOR: STRENGTH ENDURANCE • use any exercises which can be performed for many repetitions • weight training or circuit training or stage training or resistance training (running uphill or towing a tyre) • 15-60 repetitions at 30-60% of 1RM • single or multiple sets with short or zerorest-relief

33. STRENGTH TRAINING PLANNING STRENGTH TRAINING 1 assess strength level • example: using a 1RM on weight training exercises - bench press, leg press, pull down or a standing long jump 2 determine strength fitness goals • such as to improve strength performance 3consider time constraints • time of day, days available or times per day 4look at exercise preference • could be general or sport specific • type of training: interval, weight training or plyometrics 5what facilities are available? • weights gym or track (for plyometrics) or garage (with weights!)? 6apply training principles • progression, overload, duration, frequency, intensity and variance 7place basic elements within a session • warm-up, work-out then cool-down

34. WEIGHT TRAINING athlete selects 2 exercises from each group, (shoulders and arms, trunk and back, legs, all body) working at 85% of 1RM 4 sets of 5 repetitions, 2 minutes recovery or rest relief between sets Helen Roscoe Photography EXAMPLE OF STRENGTH TRAINING • 2 sessions per week for 6 weeks • this session stresses the ATP-PC energy system and so will enhance the ATP-PC muscle stores and create muscle hypertrophy

35. EXAMPLES OF TRAINING METHODS TRAINING FOR: CARDIOVASCULAR ENDURANCE • long slow distance running or swimming or walking • continuous training • or interval training with repetitions lasting 60 seconds or more • with short rest relief • (see example for 800m runner) • ensure the heart rate fits into the aerobic training zone • during the continuous training option

36. EXAMPLES OF TRAINING METHODS SPEED or SPRINT TRAINING • anaerobic - intended to increase FT fibre recruitment • HOLLOW SPRINTS • consists of alternating a sprint with a jog • example: 60m sprint, 30m jog x 4 laps • performed continuously around a 400m track • REPETITION SPRINTS • characterised by a set distance • in a set time • with a set rest relief • example: 6 x 150m in 19 seconds with 5 minutes rest relief

37. EXAMPLES OF TRAINING METHODS SPEED or SPRINT TRAINING: ACCELERATION SPRINTS • build up speed over a set distance, followed by the maintenance of speed over a set distance • normally starting from a low position such as a three point start to maximise acceleration forces • example: 30 metres acceleration followed by 20 metres flat out • RESISTANCE SPRINTS • uses an external resistance such as a harness, towing a tyre or sledge, running up an incline • towing a parachute

38. EXAMPLES OF TRAINING METHODS SPEED or SPRINT TRAINING: OVERSPEED TRAINING • over-speed training uses a variety of methods such as downhill sprinting and bungee cords • the underlying principle is that skeletal muscle fibres are required to contract at a faster rate than they would voluntarily.....often 5-10% higher rate than the sprinter’s fastest pace • improves: • speed of neural pathway transmissions • synchronous (occurring at the same time) firing of motor neurones • hence increases motor neurone excitability within skeletal muscles

39. EXAMPLES OF TRAINING METHODS SPEED or SPRINT TRAINING: OVERSPEED TRAINING – BUNGEE RUNNING • uses the recoil action of the bungee cord to pull athlete at a faster rate than could be achieved on the flat or in a voluntary sprint • this technique forces active skeletal muscles to work at a higher intensity than they normally would • method: • use a bungee 20-25m long and secure it tightly around athlete’s waist • other end is attached to performer’s coach • athlete walks away from coach to maximise bungee tension • athlete sprints flat out towards and past the coach • the recoil action of the bungee pulls athlete at a faster rate than unaided sprint speed • so athlete’s legs contract faster than they can on an unaided sprint

40. TRAINING METHODS OVERSPEED TRAINING Advantages • easy and fun to use disadvantages • over-speed methods are likely to create eccentric muscular damage • particularly in the quadriceps muscles of the thigh

41. EXAMPLES OF TRAINING METHODS CROSS TRAINING • cross-training refers to an athlete training in sports other than the one that the athlete competes in • with a goal of improving overall performance • for example, an endurance runner could incorporate fitness workouts such as cycling, swimming, a fitness class or strength training • elliptical trainers, cross-country ski machines, stationary bikes, and water running • to supplement his/her running programme and improve fitness components such as strength and flexibility

42. TRAINING METHODS CROSS TRAINING advantages • can be used to address physical and psychological weaknesses of performer • prevents boredom and burnout • could prevent injury by correcting muscular imbalances disadvantages • athlete may need another specialist coach to advise on suitability and training programme for other sports • athlete may incur additional facility/coaching expenditure