Methods of Training and Their Effects
Choosing the Right Training Method
Not all training is the same. A marathon runner who only lifts heavy weights will not improve aerobic endurance; a sprinter who only plods along at a slow jog will never develop the explosive power needed off the blocks. The principle of specificity demands that the training method matches the demands of the sport. This lesson covers six key methods: continuous, fartlek, interval, circuit, weight/resistance and plyometric training, plus fitness classes such as body pump, aerobics, Pilates and yoga.
Continuous Training
Continuous training involves exercising at a constant pace for at least 20 minutes without rest breaks. Running, cycling, swimming and rowing are all used. The heart rate is maintained within the aerobic training zone (60–80% of maximum heart rate). Cardiovascular endurance is the primary component developed. Advantages: simple, cheap and easy to monitor. Disadvantages: can be monotonous, does not develop anaerobic capacity, and is less suitable for sports requiring explosive bursts of speed.
Fartlek Training
Fartlek training (Swedish for “speed play”) mixes continuous aerobic effort with bursts of higher-intensity work. The athlete varies pace and terrain spontaneously — for example, sprinting between lampposts, then jogging until recovered, then climbing a hill at pace. Because it crosses both aerobic and anaerobic zones, fartlek develops both cardiovascular endurance and speed/power. It is particularly well suited to games players (e.g. football, rugby) who work at varying intensities throughout a match. Advantages: varied and engaging, replicates the unpredictable nature of games. Disadvantages: intensity is harder to measure precisely, which makes it difficult to monitor overload.
Interval Training
Interval training alternates periods of high-intensity effort with rest or active recovery. The work-to-rest ratio can be adjusted to target different energy systems and fitness components. Short, very intense intervals (e.g. 10–30 seconds at near-maximum effort, long rest) develop anaerobic capacity and speed. Longer intervals (e.g. 3–5 minutes at 80–85% max HR, shorter rest) develop cardiovascular endurance and muscular endurance. HIIT (high-intensity interval training) is a popular form using very short maximal efforts (20–40 seconds) with equally short rest, placing high demands on both energy systems. Advantages: very time-efficient, versatile, effective for aerobic and anaerobic development. Disadvantages: physically demanding, higher injury risk if not progressed carefully.
Primary fitness components by method: continuous → cardiovascular endurance; fartlek → cardiovascular endurance + speed; interval → cardiovascular endurance, muscular endurance or speed/anaerobic capacity (depending on ratios); circuit → muscular endurance + cardiovascular endurance; weight/resistance → strength or muscular endurance; plyometric → power.
Circuit Training
Circuit training involves moving through a series of exercise stations in sequence, performing a set number of repetitions or working for a set time at each station before moving on. A typical circuit might include press-ups, sit-ups, squat jumps, star jumps, dumbbell curls and shuttle runs. Because minimal rest occurs between stations and the circuit covers whole-body movements, both muscular endurance and cardiovascular endurance are developed. Circuit training is highly adaptable: adding resistance increases the strength component; increasing pace and reducing rest raises the cardiovascular demand. Advantages: can be tailored to any component of fitness, requires little specialist equipment, suitable for groups. Disadvantages: technique can deteriorate under fatigue.
Weight and Resistance Training
Weight training (also called resistance training) uses external resistance — free weights, resistance machines or bodyweight — to overload the muscular system. The fitness component developed depends on the weight and repetition scheme used. Heavy loads with low repetitions (1–6 reps, >85% of one rep max) develop maximal strength. Moderate loads with moderate repetitions (8–12 reps, 65–80% of one rep max) develop muscle hypertrophy. Light loads with high repetitions (15+ reps, below 65% of one rep max) develop muscular endurance. One rep max (1RM) is the maximum weight that can be lifted once with correct form. Training intensity in resistance work is expressed as a percentage of 1RM. Advantages: highly targeted, progressive load is easy to measure. Disadvantages: requires equipment, risk of injury without correct technique.
Plyometric Training
Plyometric training uses rapid, explosive movements to develop power. Activities include jump squats, bounding, box jumps and depth jumps (stepping off a box and immediately jumping upward). The key mechanism is the stretch-shortening cycle: the muscle is rapidly stretched (eccentric contraction) just before it contracts explosively (concentric contraction). This pre-stretching stores elastic energy that is released during the explosive phase, producing greater power than a concentric contraction alone. Plyometrics are particularly useful for sprinters, jumpers, basketball and volleyball players. Advantages: directly develops sport-specific explosive power. Disadvantages: high impact, requires good base strength to avoid injury, especially in the knees and ankles.
Advantages and disadvantages: continuous is simple but monotonous; fartlek is engaging but hard to measure intensity; interval is versatile but carries higher injury risk; circuit is adaptable but technique can suffer under fatigue; weight training is targeted but needs equipment; plyometrics develops sport-specific power but is high impact.
Several fitness class formats are part of the specification. Body pump is a barbell-based class using light to moderate weights with high repetitions, primarily developing muscular endurance. Aerobics classes (also called step aerobics or dance fitness) use continuous rhythmic movement to develop cardiovascular endurance. Pilates focuses on core strength, postural alignment and controlled movement, primarily developing strength and flexibility of the trunk. Yoga combines static poses, controlled breathing and stretching, primarily developing flexibility and balance. These class formats can complement sport-specific training — a footballer might use yoga to improve hip flexibility and Pilates to strengthen core stability.
When an exam question asks you to evaluate a training method for a specific sport, follow this structure: (1) name the component of fitness the method develops; (2) explain why that component is important in the sport; (3) identify a key advantage of the method; (4) identify a key disadvantage or limitation. For a 4-mark Discuss question on interval training for a games player, you might write: interval training develops both aerobic and anaerobic capacity (relevant to football where intensity varies continuously); it can be structured to replicate the high-intensity bursts of a match; however, it is demanding and injury risk is higher than continuous training if rest periods are too short.