Interval Training

Interval Training

Periods of high intensity work intersperced with specific rest periods.

1. Old School Interval Training

"Get comfortable, with the uncomfortable"

Components of fitness trained: Speed & CV Endurance

8 Runs x 150m - 45 second recovery after each run


Anaerobic work results in latic acid (burn in muscles and chest). Training develops lactic tolerence.

Advantages

1. Develops more then one component of fitness

2. No specific training needed

3. Can develop lactic tolerence

Disadvantages

1. Doesn't develop as many components of fitness as cross training

Somebody who would use this sort of training would be a short distance runner. This would be because it focuses on there certain event, and develops the compenents of fitness that they need in there certain event in speed. Games players might also use this sort of training method to develop there speed or cv endurance but cross training would develop more components of fitness so they are less likely to train with this method of interval training.

2. Cross Training With Intervals

5 Press Ups
10 Kettle Bell Swings
15 Kettle Bell Lunges
1 Wall Climb

AMRAP - 3 minutes. 5 Rounds in total.
Rest Period of 1 minutes between each round.


Trains explosive power, strength, speed, agility, co-ordination, flexibility & cv endurance.

Advantages

1. Focuses on a lot of components of fitness
2. You train in both the anerobic, and aerbic training zones.
3. In the intervals of work, your able work at a very high tempo because of the rest periods.

Disadvantages

1. Needs specific training (kettle bell swings, kettle bell lunges)
2. Harder work then the sprinting

Somebody who would use this method of interval taining over the old shool method of training would be a games player. This would be because they would want to develop more components of fitness then just speed and cv endurance so by using this method of training they can develop explosive power, speed, strength, agility, co-ordination and flexibility aswell as speed and cv endurance. So this training would help them more during a match as the components of fitness developed would be much more relevant to a match situation.

Continuous Training

Continuous Training

"Continuous training is when an athlete exercises in a steady aerobic way and interval training is characterised by repetitions of work with a recovery period following each repetition."

http://www.brianmac.co.uk/conintrn.htm

1. Continuous Run - 25 minutes:

In this training session we ran around the field in circuits for 25 minutes. We worked up our speed to the highest steady speed we could run for the duration of the run.

Advantages

1. Not hard work                    
2. Good test of CV Endurance
3. No specific training needed 

Disadvantages 

1. No training in the aneaorbic training zone
2. Only test CV Endurance
3. BoringBoring                                                   

 

A sportsman who would use this sort of training would be a long distance runner, who needs to run long distances in there sport. You wouldn't need this sort of training if you were a games player as a better training routine for them would be the continuous cross training.

  

2.  Cross Training - 15 minutes:

Equipmentused: Skipping rope, 8kg kettle bell

- 5 Burpies

- 10 Kettle Swings

- 15 Skips
- 4 shuttle runs

Components of fitness used: CV Endurance, Muscular Endurance, Speed, Explosive Strength, Co-Ordination, Flexibility

AMRAP's - 8 rounds, 5 burpies, 7 kettle swings

Advantages

1. Develops a lot of components of fitness.
2. Not likely to be bored with the training session.

Disadvantages

1. It's harder work then the steady paced continuous run.
2. Need to be taught certain movements (skipping, kettle bell swings)

A sportsman who would use this would be a sportsplayer. Somebody who's playing football, netball, hockey or rugby would need more of this training as they don't stay at a steady heatrtbeat over the duration of the game. They also need more componens of fitness to develop, such as strength, speed and co-ordination which are needed for sports players unlike long distance runners.

Unit 1: Fitness Testing and Training - Components of Fitness

This is an American version of the 10 components of fitness, we call Stamina & Accuracy, Muscular Endurance and Reaction Time.

Definitions of Health Related Fitness Components:

CV Endurance - Cardiovascular endurance is also referred to as aerobic fitness, and is a measure of the athletes ability to continue with exercise which places demands on the circulatory and respiratory system over a prolonged period of time. This occurs in activities such as running, walking, cycling and swimming.
Strength - Muscular strength is the maximal force that can be applied against a resistance. It could be measured by the largest weight a person could lift. or the largest body they could push or pull.
Flexibility - Flexibility is the measure of free movement in a persons joints. This is especially important in gymnastics.
Muscular Endurance - Muscular endurance differs from muscular strength in that it is a measure of a persons ability to repeatly apply maximal force, for example in a series of press ups, over a period of time.
Body Composition - Body composition is usually measured by the percentage body fat a person carries.

Link: http://www.fitnessthroughexercise.com/health-related-fitness.htm


Definitions of Physical Related Fitness Components:

Balance - Balance is the ability to maintain equilibrium when stationary or moving.
Co-Ordination - Co-ordination is the ability to carry out a series of movements or motor tasks smoothly & efficiently.
Power - The amount of force a muscle can exert. Muscular power is the ability to contract muscles with speed and force in one explosive act.
Reaction Time - Reaction Time is the ability to respond to a stimuli quickly.
Speed - Speed is a measure of the ability to move all or part of the body as quickly as possible.

Link: http://www.fitnessthroughexercise.com/skill-related-fitness.htm