Principles & Methods Of Training

Methods of training

Getting the best out of your training requires a little planning. The best training programmes are built on principles of specificity, overload, progression and reversibility.

You can also use the FITT acronym to help remember the key things to consider when tailoring programmes for individual sporting goals. It stands for; Frequency, Intensity, Time and Type. Calculating the target zone also helps assess how much aerobic or anaerobic training you need to do to improve fitness. Just don’t forget to warm down!

Principles of training

Training should be matched to an individual's needs

By using the principles of training as a framework we can plan a personal training programme that uses scientific principles to improve performance, skill, game ability and physical fitness.

A successful training programme will meet individual needs which are personal fitness needs based on age, gender, fitness level and the sport for which we are training. A successful training programme will also include exercise in the correct heart-rate target zone.

The key principles when planning a programme are:

• Specificity – training must be matched to the needs of the sporting activity to improve fitness in the body parts the sport uses.
• Overload - fitness can only be improved by training more than you normally do. You must work hard.
• Progression – start slowly and gradually increase the amount of exercise and keep overloading.
• Reversibility – any adaptation that takes place as a result of training will be reversed when you stop training. If you take a break or don’t train often enough you will lose fitness.

In planning a programme, use the FITT principles to add the detail:

• Frequency - decide how often to train.
• Intensity - choose how hard to train.
• Time - decide for how long to train.
• Type - decide which methods of training to use.

You should also consider the principle of moderation. It is important to have rest periods which allow the body to adapt. Too much training (overtraining) can lead to injury.

Training can be aerobic or anaerobic.

Aerobic training improves cardiovascular fitness. Photo courtesy of BBC Sport

• In aerobic exercise, which is steady and not too fast, the heart is able to supply enough oxygen to the muscles. Aerobic training improves cardiovascular fitness.
• Anaerobic exercise is performed in short, fast bursts where the heart cannot supply enough oxygen to the muscles. Anaerobic training improves the ability of the muscles to work without enough oxygen when lactic acid is produced.

Specific training methods can be used to improve each fitness factor.

Weight training improves muscular strength, endurance and power

• Circuit training involves performing a series of exercises in a special order called a circuit. Each activity takes place at a 'station'. It can be designed to improve speed, agility, coordination, balance and muscular endurance.
• Continuous training involves working for a sustained period of time without rest. It improves cardio-vascular fitness.
• Cross training involves using another sport or activity to improve your fitness. It happens when an athlete trains in a different environment. For example a volleyball player uses the power training for that sport to help with fitness for long jump.
• Fartlek training or 'speed play' training involves varying your speed and the type of terrain over which you run, walk, cycle or ski. It improves aerobic and anaerobic fitness.
• Interval training involves alternating between periods of hard exercise and rest. It improves speed and muscular endurance.
• Weight training uses weights to provide resistance to the muscles. It improves muscular strength (high weight, low reps), muscular endurance (low weight, high reps, many sets) and power (medium weight and reps performed quickly).
• Altitude training (AQA only) is aerobic training high above sea level, where oxygen levels are lower. It is used to increase aerobic fitness quickly.

General methods of training can be applied to specific sports. For example, continuous training might involve swimming, cycling, rowing, aerobics or running.

Calculating target zones and thresholds of training

To train effectively you must know:

• Your current level of fitness
• The amount of aerobic training you need for your sport
• The amount of anaerobic training you need for your sport

For example, sprinters use mainly anaerobic training and marathon runners use mainly aerobic training.

You can use your maximum heart rate (MHR) to calculate how hard you should work your heart to develop either aerobic or anaerobic fitness.

To calculate MHR:

• 220 - age = MHR

Improve aerobic fitness by working at 60-80% of MHR

Aerobic fitness is another way of describing cardiovascular fitness, or stamina. You can improve aerobic fitness by working in your aerobic target zone. This is found between 60-80% of your MHR. You cross your aerobic threshold, the heart rate above which you gain aerobic fitness, at 60% of our MHR.

You can improve your anaerobic fitness, which includes strength, power and muscular endurance, by working in your anaerobic target zone. This is found between 80-100% of your MHR. Anaerobic threshold is the heart rate above which you gain anaerobic fitness. You cross your anaerobic threshold at 80% of your MHR. Below 60% MHR you do not improve your aerobic or anaerobic fitness at all.

When working anaerobically you create an oxygen debt and can only keep going for a short time. Oxygen debt is the amount of oxygen consumed during recovery above that which would normally be consumed during rest. This results from a shortfall of available oxygen during exercise.

You can monitor your fitness levels by recording your recovery rate after exercise. The recovery rate is the time it takes for the pulse rate to return to normal after exercise.

Remember that percentages of MHR are approximate and personal levels of activity and fitness will cause differences in the thresholds.

Stages of a training session

Modified or conditioned games are used to improve technique. Photo courtesy of BBC Sport

Competing against team mates can be the session's main activity. Photo courtesy of BBC Sport

1. Warm-up

• Whole body exercise to raise heart rate and body temperature.
• Stretching to prepare muscles, ligaments and joints.
• Practising skills and techniques to be used in the session.

2. Main activity - this could be:

• Fitness training - which may be linked to repeated technique work.
• Skill development - drills or team practices.
• Modified or Conditioned Games.

3. Warm down (sometimes called cool down)

• Light exercise to help remove carbon dioxide, lactic acid and other waste products.
• Gentle stretching to prevent muscle soreness and stiffness later.