Methods of Training
Overview
Different training methods develop different components of fitness. Choosing the right method depends on the performer's sport, current fitness level, goals, and available resources. AQA requires you to know the following training methods.
Training Methods
1. Continuous Training
- Involves working at a steady, moderate intensity for a sustained period (typically 30+ minutes) without rest.
- Heart rate is maintained in the aerobic training zone (60–80% of maximum heart rate).
- Develops cardiovascular endurance and muscular endurance.
- Examples: jogging, cycling, swimming at a steady pace.
Advantages: Simple, requires little equipment, can be done almost anywhere.
Disadvantages: Can become repetitive and boring; not sport-specific; does not improve speed or power.
2. Fartlek Training
- A form of continuous training that varies the intensity throughout the session by changing speed, terrain, or gradient.
- The word "Fartlek" is Swedish for "speed play".
- Develops both aerobic and anaerobic fitness because intensity fluctuates.
- Example: a 30-minute run alternating between sprinting (30 seconds), jogging (2 minutes), and walking (1 minute), or running up hills and along flat ground.
Advantages: Flexible and easily adapted to any sport; prevents boredom; trains both energy systems.
Disadvantages: Difficult to monitor intensity precisely; self-discipline needed to maintain high-intensity bursts.
3. Interval Training
- Periods of high-intensity work followed by periods of rest or low-intensity recovery.
- Can be adapted to develop aerobic or anaerobic fitness by adjusting work time, rest time, intensity, and number of repetitions.
- Example (anaerobic): 6 × 200m sprints with 90 seconds rest between each.
- Example (aerobic): 4 × 5-minute runs at 75% max HR with 2 minutes rest.
Advantages: Very versatile; can target specific energy systems; easy to measure progress.
Disadvantages: Can be very demanding; risk of overtraining if rest periods are insufficient.
4. Circuit Training
- A series of exercises (stations) arranged in a circuit, performed one after another with minimal rest between stations.
- Each station targets a different muscle group or fitness component to allow recovery while other areas work.
- Can be designed to improve strength, endurance, power, or a combination.
- Example: press-ups → squat jumps → sit-ups → shuttle runs → lunges → burpees (30 seconds each, 15 seconds rest).
Advantages: Easily adapted to any sport or fitness goal; works the whole body; good variety; group-friendly.
Disadvantages: Requires space and equipment; may not develop a single component to a high level.
5. Plyometric Training
- Involves explosive, jumping movements that develop power (strength × speed).
- Works on the principle of the stretch-shortening cycle: the muscle is rapidly stretched (eccentric phase) then immediately contracts forcefully (concentric phase).
- Examples: box jumps, bounding, depth jumps, clap press-ups.
Advantages: Sport-specific for athletes who need explosive power (e.g. high jumpers, basketball players, sprinters).
Disadvantages: Very high impact — increased risk of injury to joints and muscles; not suitable for beginners; requires good base fitness.
6. Weight / Resistance Training
- Uses free weights, machines, or body weight to create resistance against which muscles must work.
- Develops muscular strength, muscular endurance, and power depending on how it is structured.
| Goal | Sets | Reps | Load (% 1RM) | Rest |
|---|---|---|---|---|
| Strength | 3–5 | 1–5 | 85–100% | 3–5 min |
| Power | 3–5 | 1–5 | 70–85% (explosive) | 3–5 min |
| Hypertrophy (muscle size) | 3–5 | 8–12 | 60–80% | 1–2 min |
| Muscular endurance | 2–3 | 15–25 | 40–60% | 30–60 sec |
Key terms:
- Repetitions (reps) — the number of times you perform a single exercise.
- Sets — the number of groups of reps.
- 1RM (one rep max) — the maximum weight you can lift once.
Advantages: Highly specific; easy to measure progress (increase weight); targets individual muscles.
Disadvantages: Risk of injury with poor technique; requires access to equipment; can cause muscle imbalance if training is not balanced.
7. High-Intensity Interval Training (HIIT)
- Short bursts of maximal or near-maximal effort (typically 20–30 seconds) followed by brief rest or active recovery.
- Sessions are usually 15–30 minutes long.
- Develops anaerobic fitness, cardiovascular endurance, and helps burn fat (due to elevated EPOC).
- Example: 20 seconds all-out sprint, 10 seconds rest, repeated 8 times (Tabata protocol).
Advantages: Time-efficient; high calorie burn; improves both aerobic and anaerobic fitness.
Disadvantages: Extremely demanding; not suitable for beginners; high injury risk if performed without adequate fitness base.
8. Static Stretching
- Holding a stretch in a fixed position for 10–30 seconds without movement.
- Develops flexibility.
- Best performed during a cool-down when muscles are warm.
Advantages: Simple; low injury risk; improves range of movement.
Disadvantages: Does not improve strength, speed, or endurance; recent research suggests it may reduce power if performed immediately before explosive activity.
Comparing Training Methods
| Training Method | Primary Component Developed | Suitable For |
|---|---|---|
| Continuous | Cardiovascular endurance | Distance runners, cyclists |
| Fartlek | CV endurance + anaerobic | Team sports (football, rugby) |
| Interval | Aerobic or anaerobic (adaptable) | Sprinters, swimmers, team sports |
| Circuit | Multiple (adaptable) | General fitness, team sports |
| Plyometric | Power | Jumpers, sprinters, basketball |
| Weight / resistance | Strength, power, muscular endurance | Weightlifters, throwers, rugby |
| HIIT | Anaerobic + CV endurance | Time-limited athletes, general fitness |
| Static stretching | Flexibility | Gymnasts, dancers, cool-down |
Exam Tips
- Be ready to recommend and justify a training method for a given sport or performer.
- Know the advantages and disadvantages of each method — these are high-mark questions.
- If asked to design a training programme, link the method to the component of fitness and the demands of the sport.
- Remember: HIIT and interval training are not the same thing — HIIT is a specific, maximal-intensity form of interval training.