Methods of Training

Anaerobic activity uses stored energy to power short bursts

of intense activity - such as sprinting, jumping, or lifting
weights that lasts for approximately 30 to 60 seconds.
Aerobic activity uses Oxygen to provide sustained
performance for longer periods of time, for sports like cross
country. Athletes should undergo conditioning tests and
participate in conditioning workouts that mimic their sport.
 Repetition Method :-
 Repetition method is a form of endurance training, used to train long
distance athletes. In repetition method an activity is done with breaks
or intervals of complete recovery. Variations in this method can also
be employed such as competition or trials.
- The intensity of training :- 90 to 100%
- Recovery period :- 3 to 45 minutes.
- Repetition :- 1 to 5 times.
 Advantages :-
1. This method is very effective for the improvement of speed,
maximum strength, explosive power and speed endurance.
2. It is the most effectual method for the improvement of anaerobic
capacity.
3. Neuro – muscular coordination improves by means of this method.
 Continuous Method :-
 Continuous Method means load with constant level of intensity or
speed. The load lasts usually for longer than 30 minutes (up to several
hours). This method is used to develop basics endurance, mixed aerobic
– anaerobic metabolism, or to maintain the level of reached endurance
adaptation. CROSS COUNTRY is the best example of continuous
method.
 Advantages :-
- Load of lower intensity (below 80 to 85 % heart rate maximum) is
suitable to develop energy resources, improving the ability to supply
working muscle with energy.
- This method is very useful for novice especially during the initial
months of regular training.
- By using this method the number and size of mitochondria increases.
- The working capacity of heart and lungs also increases.
- The capacity of muscle and liver also increases to store more amount of
glycogen.
 Fartlek Method :-
 This method was originated in Swedish training system and it means
the “play with speed”. Fartlek allows the athlete to run at varying
intensity levels over distance of their choices. This type of training
stresses both the aerobic and anaerobic energy pathways.
 Changes of load are included in training according to personal
feelings of every athlete, natural conditions, profile or terrain etc. The
CONTENT OF FARTLEK IS NOT GIVEN IN ADVANCE.
 During training, the intensity or the movement frequency changes
irregularly.
 Minimum duration of F. T is 30 minutes.
 Advantages :-
- This method is very effective for the improvement of cardiovascular
endurance because it keeps the heart rate up.
- This method may also be used in developing anaerobic capacity.
- It is very flexible in nature.
 Interval Training Method :-
 Woldemar Gerschler, a professor at then University of Freiburg in
Germany and his athletes working closely with Dr. Hans Reindell, and
developed Interval Training Methods.
 The name of the system comes from the “interval” or rest period,
between the fast runs. Gerschler and Reindell this is the most important
part of the workout, and they controlled it carefully.
 Believing that the heart rate adapted and grew stronger during the
interval, they would not allow runners to being the next repeat until the
pulse rate has returned to 120 beats per minute.
 If this did not occur within 90 seconds of the previous repeat, the
workout was too difficult and had to be adjusted. Otherwise the heart
would be overworked, leading to fatigue and exhaustion, rather than to
the desired training effects.
- Short intervals lasts between 45 and 60 seconds.
- Medium Intervals between lasts between 1 to 3 minutes.
- Long intervals lasts between 3 to 5 minutes.
 Time for rest is relatively short . Resting period for short and medium
interval lasts 60 – 90 seconds and for long intervals it is approximately
half of the time for which lasts one unit, or until half rate decreases
down to 120 – 130 BPM. Recommended to spend resting time with
active rest (walking, jogging, etc.)

 THE INTERVAL METHOD IS NOT SUITABLE FOR CHILDREN,

and it can be applied to youth with great care.

 Advantages :-
1. The main aim of interval training is preparation for specific
competition load.
2. The volume of training can be more when using this method.
3. The progress of an athlete can be measured easily.
4. An athlete may able to achieve his peak performance in a very
shorter time because the results of this method are instant.
# Warming Up :-

• Meaning of Warming Up :- It is particularly important to help

injury. Warm up is low level activity, which should be completed
prior to stretching and more strenuous exercise.

• Mot warm up sessions include a combination of cardiovascular

exercises stretching and strength drills. The cardiovascular exercises
are designed to increase circulation, increase body temperature and
bring the heart rate up, while stretching warms the muscles up and
prepare them for the movements they will be required to carry out
during the activity. Explosive strength exercise, which may include
sprint drills or jumps, gently increase the level of intensity and
prepare the body for sudden movements in the game which will
follow ; these exercise should not only be done once muscles are
warm; this will prevent injuries.
# Types of Warming Up :- Warm up exercises are needed regardless of the type
of workout you choose. The warm up exercises will prevent sprains and
strains.

 Active Warming up:- In the active warming up, a sportsman takes part in
various types of physical activities. These activities increase the working
efficiency and muscle capacity to put effort harder.

* General Warming up:- Muscle temperature is increased in a more effective

manner than that afforded by passive warm - ups.

* Specific Warming up:- These produce major performance benefits

if specific activities that stimulates competition actions are
included. Specific Warming up are best employed after completing
a general warm up. If a specific Warming up was attempted without
adequate general preparation then the likelihood of injury is
increased.
• The nature of the activity depends upon the event and the
individual.
• A light sweat over the entire body is the best indicator of
the correct temperature.
• Fatigue in the warm – up should be avoided.

* Passive warming up :- Passive warm up involves raising

muscle temperature or core temperature by some external
means. Passive warming – ups for instances, taking hot baths,
steam bath, and heating pads, etc. increase the body and skin
temperatures and physiological reactions associated with heat
removal. It is doubtful whether this type of warm – u p would
have any beneficial effect on performance except in
circumstances where the body initially was abnormally cold.
 Conditioning :-
 Conditioning is a form of training that enhances stamina and
endurance, which are crucial for maintaining strong athletic
performance throughout a practice, game or training session.
 Anaerobic activity uses stored energy to power short bursts of
intense activity - such as sprinting, jumping, or lifting weights that
lasts for approximately 30 to 60 seconds.
 Aerobic activity uses Oxygen to provide sustained performance for
longer periods of time, for sports like cross country. Athletes
should undergo conditioning tests and participate in conditioning
workouts that mimic their sport.
 Conditioning is along term activity and a regular process in which
an individual is being prepared to condition for a specific task.
 Resulting individual get ready for the next task and ultimately
adaptation arises. Hence individual got conditioned for that
particular activity / game / sport.
 Strength and conditioning programs must take into account the time of year
such as if it is PRE SEASON, or in season, etc.
 Moody suggests, “The 4 phases of a football strength training program”
which include , OFF – SEASON, EARLY PRE SEASON, LATE PRE –
SEASON AND IN – SEASON.
# Definition of Conditioning :- According to Steindler, “Sports specific fitness
can include a structured progressive program that could comprise of power,
muscular endurance, strength, speed, aerobic, anaerobic conditioning .”
# Exercise programme of Conditioning :-
- The conditioning programme differs according to the nature of the activity
and the level of athlete.
- Convert maximal strength into explosive power with event – specific power
training.
- Focus should be on those exercises that develop the same group, in the same
movement patterns, as the event itself.
- A phase of the annual plan should also be schedule for regeneration and
compensation training.
- Most sports place more stress on some joints and muscle groups than on
others.
 Advantages of Conditioning :-
 The quality of one’s athletic performance depends on each individual
being in Optimum (most conducive to a favorable
outcome) physical condition. Proper conditioning allows the
athlete and term to function at the highest possible level.
 A well – conditioned athlete is a successful athlete; a well conditioned
team is a successful team. The benefits of conditioning during
practice sessions are considered as important as or even more
important than the contests.
1. Stronger Athletes :-
2. Faster Athlete :-
3. Powerful Athlete :-
4. Confident Athletes :-
5. Injury Prevention :-
6. Improve Sports Specific Skills : -
7. Increases Familiarity :-
 Meaning of Cooling / Limbering down :-
 The main aim of the cool down is to promote recovery and return the body to
a pre exercise, or pre work out level. During a strenuous work out your body
goes throughout a number of stressful processes e.g :- muscle fibres, tendons
and ligaments get damaged, and waste products build up within your body.
 The cool down, performed, properly, will assist your body in its repair
process. One area the cool down will help with is “post exercise muscle
soreness.” This is the soreness that is usually experienced the day after a
tough work out.
 Cooling down is very important after a strenuous workout.
 There are three key elements, or parts, which should be included to ensure an
effective and complete cool down. They are :-
- Gentle exercise.
- Stretching.
- Re – Fuel.
All three parts are equally important and any one part should not be neglected
or thought of as not necessary. All three elements work together to repair and
replenish the body after exercise.
# Advantages of Cooling Down :-
- Cooling down, also named calming down, is an easy exercise that will
allow the body to gradually transition to a resting or near – resting
state.
- Depending on the intensity of the exercise, cooling down can involve a
slow jog, or walk with lower intensities, cooling down allows the heart
rate to return to its resting rate. Cooling down allows the heart rate to
return to its resting rate.
1. Normal Blood Circulation :-
2. Helps System to work Efficiently :-
3. Reduce the potential for delayed Onset Muscle Soreness :-
4. Preventing Injury :-
5. Body temperature becomes Normal :-
6. Removal of Waste products :-
7. Decrease In tension :-
8. Decrease in the level of Adrenaline in the Blood :-
9. Supply of Oxygen :-
# ISOMETRIC, ISOTONIC, ISOKINETIC EXERCISES :-
 Meaning of Isometric Exercise :-
- The isometric techniques for the development of strength and endurance was
started by Hettinger and Muller of Germany in 1953.
- Isometric exercise are done against fixed resistance.
- In this contraction a muscle contracts but does not shorten, and
no movement is involved during isometric contraction.
- It improves the static strength and is more common in sports activities like
Gymnastic, Hammer throw, Archery, etc.
- Best result if trained 5 days per week, with each training session involving
maximal contraction of 6 seconds in length and repeated 5 to 10 times daily.
 Isometric Contraction :-
- Iso means SAME and Metric means LENGTH.
- A contraction is said to be Isometric when tension in the muscles is
developed but there is not change in the length of the muscle.
- This is also called static contraction, because the joint angle does not change.
(e.g ;- Holding a weight at arm’s length / pushing against the wall or trying to
lift a heavy object without overcoming the resistance.)
Advantages of Isometric exercise :-
- It needs less time and equipment.
- It can be done any where.
- Every muscle can be exercised within a short period of time.

# Meaning of Isotonic Exercise :-

- Isotonic exercise are done against the resistance. A muscle
contracts and shortens under a constant load. Throughout the
entire joint range.
- The force being exerted by the muscle is greater than the
external force which opposes the muscle, then the movement
occurs.
- In Isotonic exercise the weight that can be lifted 10 consecutive
times but not more than 10. This is called 10 repetitions
maximum .
Isotonic Contraction :- In Isotonic contraction muscle
contracts and shortens under a constant load through out the
entire range of joints. The shortening is a muscle’s principle
action, which is also called concentric contractions, or dynamic
action or contraction .
Advantages of Isotonic Exercise :-
- Isotonic Exercise is very useful, not only in helping participate
bulk up, but in providing specific muscle responses that will be
useful in a range of athletic and recreational activities.
- Isotonic exercise promotes the development of muscle
endurance, muscle tone and muscle strength.
- Helps in preventing Injuries.
- Improves posture and develop joint stability.
Iso kinetic Contraction :- Iso kinetic Concentration
involves both Isometric and Isotonic contractions.
- Iso means Same and Kinetic means Motion.
- Arm stroke during free style swimming is an example of
this contraction. Both isotonic and Iso kinetic
concentration are concentric but still they are different, as
an Iso kinetic concentration maximal tension is
developed.
Circuit Training :-
Circuit training method, was developed by R.E. Morgan
and G.T. Adamson in 1983 at the University of Leeds,
England.
- This type of conditioning involves almost all of the
training factors, circuit training can be designed to
developed strength, power, muscular endurance, speed,
agility and neuromuscular coordination, flexibility,
cardiovascular endurance.
- Circuit Training is a formal type of training in which an
athlete goes through a series of selected exercises or
activates that are performed in sequence or in a circuit.
Circuits can be set up inside a gymnasium, exercise
room, or outside on courts and fields.
Advantages of Circuit Training Methods :- Circuit Training Methods
offers a number of unique advantages, which are as under :

- It combines a number of different components of training, thus total

fitness is emphasized.
- It provides an interesting training environment for the athlete, and
there are established times and levels to motivate the athlete to continue
improving.
- The circuit can be modified to fit the needs of any group or individual.
- It can be adapted within the time constraints of the individual.
- It can be accommodate large groups of individuals at a relatively low
experience.

# Procedure of conducting Circuit training method :- Identify the

possible exercise that can be performed with the available equipment.
# Sports Training :-

Meaning :- The training is a process of preparing an

individual for any event or an activity. Sports Training is the
physical, technical, intellectual, psychological and moral
preparation of an athlete or a player by means of physical
exercises.
Definition of Sports Training:-
“Sports Training is a pedagogical process, based on
scientific principles, aiming at preparing sportsmen for
higher performance in sports competition. ”
- Hardial Singh (1993)
# Importance of Sports Training :-

 The word Training has been a part of human language

since ancient times. It denotes the process of
preparation for some task.
- Sports Training is done for improving sports performance.
- Sports Training directly or indirectly aims at improving the personality
of the sportsman. Hence, Sports Training is an educational pedagogical
process. The importance of Sports Training is explained as below.
1. Enhances Physical fitness :- Physical fitness is the basic requirement
of any game or sports. There is a specific requirement of each
component of Physical fitness according to the game or sports.
2. Greater Focus on field :- Counsellors and mental trainers can help
and identify those areas which are causing athletes to become
distracted on field.
 3. Performance improvement with different sciences :-
Sports excellence training uses technology and therapy
to help athletes rediscover their technical movements
and Maintain it through thousands and thousands of
repetitions. If any injury occurs then sports medicinal
personal helps an athlete to recover faster, a psychologist
helps in making an athlete more confident, a nutritionist
provide him a healthy foods tips and there many other
sciences which directly or indirectly helps in
improvement of performance of a sports person.

 8. Reduces recovery time :- Regular participation in sports training helps

in fast recovery. This enables the body to cope up with the demands of
training more effectively and efficiently.
3. Reduces the chances of Injuries :- Sports training plays a vital role in
prevention of injuries. Through participation in regular sports training
programme helps an individual to get accustomed with the nature of
activity which ultimately helps in adaption resulting reduction in injury
and improvement in performance.
4. A healthier Approach to sport :- This is especially important with young
athletes who are developing the work habits that with stay with them for
years.
5. A More disciplined approach to sports :- Sports mental Training can help
athletes achieve excellence by designing customized practice regimens –
and then giving the individual the cognitive tools to stick with the plan
everyday.
6. Enhanced Focus on the field :- Focus training is one of the most
important elements in athletic excellence coaching. Counsellors and
mental trainers can help and indentify those areas which are causing
athletes to become distracted on the field, and develop solutions.
 7. Better Mechanics :- When a golfer or baseball player loses their swing
mechanics, they can see their career sink rapidly in decline. Sports
excellence training uses technology and therapy to help athletes
rediscover their swing and maintain it through thousands and thousands
of repititons.
 8. Measurable Results :- S E T programme provide instant feedback on
the athlete’s performance. As the programme progresses they can see
how their training is getting affecting what they do on the field. This kind
of reporting helps individual focus only on those areas that need the most
work.
 9. Stronger bones :- Bones are living structure in the body that
constantly decompses and build back up. By doing regular sports training
the bones gets stronger and the capacity of bones increases.
 10. Increased muscle mass :-
 Weight Training:-
 Meaning of weight training :- Weight training is a common type of
strength training for developing the strength. Sports where strength
training is central are body building, weight lifting, power lifting.
 Many other sports use strength training as part of their training
regimen.
 Equipments in weight training :- Various equipment have been used
in weight training. The most popular are dumbbells. Advantages of
dumbbells is the cheap, convenient and can be used in a small area.
 Pulley machine :- Pulley machines have revolutionized weight
training. They are bulky and one has to visit a gymnasium for a wide
variety of pulley exercise. The advantages are fabulous. Hydraulic
machines for weight training are used in sophisticated gymnasium.
Here the injury levels are very minimum. The only disadvantage of
hydraulic is that it is very expensive.
 Weight training can also be performed with sand bags, weight cuffs,
and elastic bands.
 Golden rules of Weight Training :-

Concentrate on the muscle while exercising. Focus your full

mental awareness on the muscle group, which is been
exercised.
Exhale during the positive stroke or exertion and inhale during
negative stroke.
Start with larger muscles and then work the smaller once.
Rest between sets for 30 to 60 seconds and the n begin the
new set.
Rest for 48 hours between workouts to help muscles recover.
Warm up and stretch before the workout and cool down after
weight training.
 Strength Training :-

The common definition of strength is the ability to exert a force

against a resistance. The strength needed for a sprinter to explode
from the blocks is different to the strength needed a weight lifter to
lift a 200 kg barbell.

Development of Explosive strength :-

- Medicine ball exercise :-
Plyometrics :- a form of exercise that involves rapid and
repeated stretching and contracting of the muscles, designed
to increase strength.
Speed development:- Speed is the quickness of movement of limb,
whether this be the legs of s runner or the arm of the shot putter.