Methods of Training

Why Choose the Right Training Method?

Not all training is created equal. A marathon runner who only does heavy weight training will not improve her aerobic endurance; a sprinter who only plods along at a slow jog will never develop the explosive power he needs off the blocks. Training must be specific to the demands of the sport — this is the principle of specificity in action. Choosing the correct training method is therefore the first and most important decision a coach or athlete makes when designing a programme. OCR identifies seven training methods you need to know: continuous, fartlek, interval, circuit, weight, plyometric and HIIT.

Continuous Training

Continuous training involves exercising at a steady pace for a minimum of 20 minutes without any rest breaks. Activities such as running, cycling, swimming and rowing are all commonly used. Because the intensity remains constant and the body has a continuous oxygen supply, continuous training primarily develops cardiovascular endurance. It is well suited to distance runners, rowers and cyclists.

The main advantage is that it is simple, low-cost and easy to monitor — a runner simply keeps going at a steady pace within their aerobic training zone (60–80% of maximum heart rate). A disadvantage is that it can become repetitive and may not replicate the varied demands of team sports, which involve bursts of speed interspersed with periods of lower intensity.

Fartlek Training

Fartlek training takes its name from the Swedish for “speed play.” Unlike standard continuous training, fartlek deliberately mixes periods of higher intensity effort with periods of slower recovery running, all without stopping. A footballer might jog steadily for two minutes, then sprint for 30 seconds, then stride at half-pace for a minute, then repeat. Because the performer decides when to change pace, it replicates the unpredictable demands of many team sports.

Interval Training

Interval training uses a planned work:rest ratio — a set period of hard effort followed by a set period of rest or low-intensity recovery. The athlete repeats this pattern for a fixed number of sets. For example, a 400 m track athlete might run 200 m at race pace, rest for 90 seconds, and repeat six times. By controlling the work:rest ratio, the coach can target either aerobic or anaerobic systems: longer work periods with short rests challenge the aerobic system, while very short, maximal sprints with longer rests target the anaerobic system.

HIIT

HIIT (High Intensity Interval Training) is a specific form of interval training where the work periods are performed at near-maximal intensity — typically above 80% of maximum heart rate, within the anaerobic training zone — and rest periods are short. A typical HIIT session might involve 20 seconds of all-out effort followed by 10 seconds of rest, repeated eight times. HIIT is time-efficient and produces improvements in both aerobic capacity and anaerobic power, making it popular with athletes who are pressed for time.

Circuit Training

Circuit training involves moving around a series of stations, performing a specific exercise at each one before moving on to the next. A coach designing a circuit must consider: the space and equipment available, the number of stations, the work:rest ratio at each station, and the type of exercise at each station. The beauty of circuit training is its flexibility — by changing the exercises, the number of stations, the time at each station and the rest periods, the same circuit format can be adapted to develop cardiovascular endurance, muscular endurance, strength or power.

For example, a muscular endurance circuit might include press-ups, sit-ups, squat jumps, tricep dips and step-ups, each performed for 45 seconds with 15 seconds to move to the next station. To make the same circuit develop strength instead, the coach would add resistance (using dumbbells or weighted vests), reduce the repetitions per station and increase the rest periods.

Weight Training

Weight training uses free weights, machines or bodyweight exercises with added resistance to develop muscular strength, power or muscular endurance. The fitness aim determines the weight and repetitions used. For strength and power, athletes use a high weight (above 70% of one rep max) and a low number of repetitions — approximately three sets of four to eight repetitions. For muscular endurance, athletes use a lower weight (below 70% of one rep max) with a high number of repetitions — approximately three sets of 12 to 15 repetitions.

Safe practice is non-negotiable: correct lifting technique prevents injury, appropriate weight selection avoids overloading, and a spotter should be present when performing heavy lifts such as the bench press or squat. The back should remain straight during deadlifts and squats to protect the lumbar vertebrae.

Plyometric Training

Plyometric training develops explosive power. The physiological basis is the stretch-shortening cycle: the muscle first undergoes a rapid lengthening phase as the athlete lands or prepares, storing elastic energy in the muscle and tendon; this is immediately followed by a powerful shortening contraction as the athlete jumps, bounds or throws. The faster the transition between these two phases, the greater the power output. Exercises include bounding, depth jumping, box jumps and medicine-ball throws. Plyometrics is well suited to sprinters, high jumpers, basketball players and volleyball players — any athlete who needs explosive leg or upper-body power.