Training Methods

Why Do Different Athletes Train Differently?

Not every athlete trains the same way — a marathon runner, a sprinter and a gymnast all have very different physical demands. Each training method targets a specific component of fitness and is therefore suited to particular sports and performers. Knowing which method to use — and why — is a key skill for coaches and performers alike. This lesson covers the main methods of training and their advantages.

Continuous Training

Continuous training involves exercising at a constant, moderate intensity for a prolonged period — usually 20 minutes or more — without rest intervals. It is the most commonly associated method with cardiovascular endurance because it keeps the heart rate elevated steadily within the aerobic training zone. The advantages of continuous training include its simplicity (no specialist equipment needed), low cost, and the fact it can be done almost anywhere. It is particularly popular with distance runners, cyclists and swimmers. A marathon runner such as Eliud Kipchoge would use long, steady runs to develop their aerobic base and cardiovascular endurance.

Fartlek Training

The word "fartlek" comes from Swedish and means "speed play". Fartlek training combines steady-paced aerobic running with unplanned or planned bursts of faster effort, such as sprinting to a lamp post or accelerating uphill. It develops both cardiovascular endurance and speed endurance, making it ideal for games players who have to switch between different intensities. Advantages include variety (which reduces boredom), flexibility (the performer chooses when to sprint) and its ability to replicate the unpredictable demands of team sports. A football midfielder or rugby player benefits greatly from fartlek sessions because match play involves constant changes of pace.

Interval Training

Interval training involves alternating periods of high-intensity exercise with planned rest or low-intensity recovery periods. The work-to-rest ratio can be adjusted to target either the aerobic or anaerobic energy system depending on the intensity and duration of each interval. Shorter, more intense intervals (e.g. 30 seconds hard, 90 seconds rest) stress the anaerobic system, while longer intervals at a more moderate pace stress the aerobic system. The key advantage of interval training is its flexibility — coaches can precisely control the intensity, duration and number of repetitions to match the demands of the sport. A 400-metre runner might use 400 m repetitions with 3 minutes rest to develop their anaerobic threshold and speed endurance.

High-Intensity Interval Training (HIIT)

High-intensity interval training (HIIT) is a specific form of interval training that uses very short bouts of near-maximal effort (typically 80–95% of maximum heart rate) separated by brief recovery periods. A common example is 20 seconds of all-out effort followed by 10 seconds of rest, repeated 8 times (the Tabata protocol). HIIT primarily develops cardiovascular endurance and muscular endurance simultaneously, and research shows it can achieve similar cardiovascular improvements to longer continuous sessions in a fraction of the time. Its main advantage is time efficiency. A footballer performing pre-season fitness work might use HIIT sprints to rapidly improve both aerobic capacity and anaerobic power.

Circuit Training

Circuit training uses a series of exercise stations performed one after another, with minimal rest between stations. Each station targets a different muscle group or fitness component, so the body is kept working throughout. Circuits typically develop muscular endurance and cardiovascular endurance at the same time, and can be adapted to include power or strength exercises. The advantages of circuit training include variety, the ability to train a large group simultaneously, and its adaptability — stations can be changed to suit any sport. A netball or basketball team might use circuit training in pre-season to build both aerobic fitness and muscular endurance across the whole body.

Weight / Resistance Training

Weight (or resistance) training involves working muscles against an external load — such as free weights, machines or body weight — through a controlled range of movement. The primary component developed depends on the sets and repetitions used: heavy loads with few repetitions (e.g. 3 sets of 5) develop muscular strength, while moderate loads with higher repetitions (e.g. 3 sets of 15–20) develop muscular endurance. Resistance training also contributes to power when explosive movements such as Olympic lifts are incorporated. An advantage is that it is highly specific — coaches can target exactly the muscle groups used in a sport. A shot putter or a rugby prop would use heavy resistance training to build maximal muscular strength.

Plyometric Training

Plyometric training uses rapid stretching of a muscle followed immediately by an explosive contraction — a mechanism known as the stretch-shortening cycle. Examples include box jumps, bounding, depth jumps and clap press-ups. Plyometrics primarily develop power, which is the combination of strength and speed. They are particularly suited to athletes who need explosive movements — a high jumper, a basketball player or a volleyball player all require powerful jumps. An advantage is that plyometrics closely replicate the explosive demands of many sports, making them highly sport-specific. The main limitation is the high impact involved, so performers need a solid strength base before beginning plyometric training.

Flexibility Training

Flexibility training aims to improve the range of motion at joints. Two common types are described below. Static stretching involves holding a muscle in a lengthened position for typically 15–30 seconds; it is safe, easy to perform and effective at improving general flexibility. It is widely used in cool-downs and by gymnasts and dancers for whom a high range of movement is a core performance requirement. PNF stretching (proprioceptive neuromuscular facilitation) is a more advanced technique that involves contracting the target muscle isometrically while it is stretched, then relaxing and deepening the stretch. PNF can produce large flexibility gains, although studies comparing it with static stretching give mixed results and is often used by physiotherapists and elite athletes. A gymnast or a dancer would use both methods regularly to maintain and improve their flexibility.