C2-C3 Training methods for components of physical and skill-related fitness GapFill

Different types of athlete (e.g. footballers, gymnasts and hockey players) must carefully consider the type of training they adhere to, in order to improve specific components of fitness and their performance. There are multiple training types that they can use for physical-related components of fitness.

 CircuitWeightIntervalStatic training involves numerous exercise stations that can be adapted to the athlete's training needs or to target specific muscle groups. For example, an athlete working on  agilitystrengthspeedmuscular endurance could perform 20 body weight press-ups at one station, then move onto the next to perform 20 biceps curls with light weights. A performer looking to improve   strengthaerobic endurancemuscular endurancecoordination could spend 10 minutes on a treadmill, an exercise bike and a rowing machine, with minimal rest periods between each.

 CircuitContinuousPlyometricInterval training involves working at a constant, moderate intensity for a sustained period of time (i.e. at least 30 minutes), without  timerestfoodoxygen. Also known as steady-state training, it is a valuable training method for improving  coordinationpowerstrengthaerobic endurance. Examples include long-distance running, swimming and cycling.

 ContinuousCircuitFartlekWeight training involves exercise that varies the  weightfrequencyheightspeed or terrain. An example of this may be walking, running and sprinting around a 400 m track. This is valuable for games players as it works both the aerobic and anaerobic energy systems. 

 IntermittentIntertwinedIntervalInterchange training involves repeated work bouts, with rest and recovery periods in between. This allows a work-to-rest ratio to be calculated. The number of reps,  frequencycontentdurationintensity of work bouts, and length of rest periods are all lower when using this training method for   speedpoweraerobic endurancestrength than it is when using it for    aerobic endurancestrengthspeedpower.

 WeightCircuitIntervalStatic training uses free weights and resistance machines to target and improve specific muscles or muscle groups. Each training session involves lifting weights for a specific number of rep (number of times the movement is performed) and sets (number of times reps are performed). This training type is useful for improving  agilityspeedmuscular enduranceaerobic endurance (by lifting low loads with high reps) and  agilitystrengthbreathing rateheart rate (by lifting high loads with low reps).