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All methods of training need to be specific to the individual performer, component of fitness and the activity.

Continuous training develops cardiovascular fitness

• A minimum of 20 minutes sub-maximal work.
• Target heart rate range between 60% - 80% maximum heart rate (maxHR).
• Swimming, running, cycling, walking or a combination of these disciplines.
• Disadvantage - some participants find longer sessions to be boring.

Fartlek (speed play) training develops a range of components and is used by games players

• A continuous form of training.
• Changes in speed, incline and terrain are used to provide changes in exercise intensity.
• Aerobic and anaerobic work can be done in the quantities that suit the performer.
• Disadvantage - some urban areas have little variety of incline and terrain.

Circuit training can develop strength, speed, agility, muscular endurance or cardiovascular endurance

• A form of interval training.
• A series of exercises or activities arranged in a special order called a circuit.
• A circuit usually involves 6-10 exercises performed at stations.
• The exercises work different muscle groups and circuits usually avoid working the same muscle group at two consecutive stations.
• Examples of circuit exercises are sit-ups, press-ups, squats, lunges and step-ups.
• Sports skills can also be included such as dribbling, shooting and passing for basketball players.
• Circuit training can be used for almost any sport providing it is planned for the type of fitness required.

Weight training develops strength

• An interval form of training.
• Intensity is measured in a percentage of the most weight a person can lift one time and is known as % 1 REP MAX (% of maximum lift).
• Time is structured in reps and sets with specific timings for recovery between sets.
• Huge range of possible lifts combining machines, free weights and body weight exercises.
• Disadvantage - many performers use poor technique while striving for ever greater weight.

Plyometric training develops power

• High intensity exercise involving explosive movements.
• The muscle is lengthened and then rapidly shortened to develop the explosive capability of the muscle.
• Suitable for well-trained athletes.
• Very effective for developing power.
• Disadvantage - can cause injury if athlete is not in excellent condition.

Flexibility training develops flexibility

• Essential training for all athletes in all sports and activities.
• Time is measured by the length of hold and the recovery period between holds.
• Intensity is measured as a percentage of range of motion (%ROM).
• Disadvantage - underused by many athletes.