Types of Training – Training Methods

Methods And Results of Training 

There are many different types of training that can improve the health and vitality needed in a variety of activities. Warm-up and cool-down are important parts of the training period.

Consequences of warm up and cool down in training

Type of training
Type Of Training

Training should be regarded as a deliberate and controlled process, following specific guidelines. One of those guidelines is that each session starts with a warm-up and ends with a cool down. Specific training methods are used to deliver specific results and the timing and timing of each training method can be determined by the best details.

Warm up

The diagram shows four main components of active heat. All warm items should last at least ten minutes and are usually very long.

warm up

Cool Down

The illustration shows three main components of active dating. Athletes stay cool after training and performance.

 Ice baths and massages are methods used to speed up the recovery process.

cool down
Ice Bath For Cool Down

For what reason do we have to think about the various sorts of preparing strategies utilized in sports?

Sports coaches need to know that there are many different ways to train as well as the pros and cons of each training method. Each method of sports training is different and has its advantages and disadvantages. Certain types of training are associated with specific sports, such as continuous training works well with marathon runners and athletic trainers and athletes should be aware of this and how they can better work together in their training programs.

Types of Training – Seven Training Methods

In this post, we talk about seven distinct sorts and strategies for preparing and their advantages and disadvantages for sports mentors and competitors.

The seven sports training methods are:

  • Continuous training
  • Fartlek Training
  • Circuit Training
  • Interval Training
  • Plyometric Training
  • Flexibility Training
  • Weight Training

Various sports training methods

All training methods need to be specified by to the individual performer, part of the strength and function.

Continuous Training

Continuous training is any type of training that keeps the heart rate at the desired level over a stable period of time.

An example of continuous training would be 30-minute cycling with strength that raises the heart rate. Other examples of exercise include running, swimming or jogging (e.g. Triathlons).

Upon completion of further training, the athlete should aim to keep their heart rate between 60% and 80% of their maximum heart rate. You may want to read our article on energy systems to learn more about how to measure your heart rate with different cardiovascular training areas.


Continuous training is helpful as it improves heart rate and the ability to train in a variety of areas. It is also good to be able to train on your own or with a team.


The main disadvantage of ongoing training is that it can be tedious and tedious. We all know how frustrating it can be to do the same job over and over again. Varying your work can also help with our article on 5 ways to become a better coach might be of interest here.

Continuous training improves heart rate

• Minimum of 20 minutes for underground work.

• The target heart rate is between 60% – 80% maximum heart rate (maxHR).

• MaxHR can be operated using equation 220 – age.

Swimming, jogging, cycling, hiking or a combination of these methods.

• Disadvantages – some participants experience longer session to be boring

Continuous training

Fartlek Training

Fartlek training is a form of training that uses regular exercise and rest periods. The Fartlek training model works at a full speed of 10 seconds, walking for 1 minute followed by a jog of moderate intensity of 4 minutes. The player has been resting for a while and then repeats the program again.

Fartlek training should always consist of high and low training.


The advantage of Fartlek training is that it improves both aerobic and anaerobic systems as this type of training uses a variety of strengths.

Another advantage of Fartlek training is that you can use this method almost anywhere where very small equipment is needed


The downside to Fartlek training is that it can be very repetitive and those who are new to training can find it difficult to maintain long-term.

Fartlek training
Fartlek training
  • Fartlek training (speed play) develops a range of items and is used by gamers

• Continuous type of training.

• Changes in speed, slope and gestures contribute to changes in exercise.

• Aerobic and anaerobic activity can be done in a quantity that corresponds to the character.

• Disadvantages – some urban areas have a slight variation of inclination and location.

Interval Training

Interval training is practiced during scheduled periods of rest. An example of intermediate training is to complete 10x30m sprints with 20 seconds of rest between each effort.

Interim training works on both aerobic and anaerobic programs as well as improving the body’s recovery system.


The advantage of intermittent training is that training times can be faster compared to other training methods such as continuous training.

Another advantage is that this form of training uses relaxation to aid recovery and can be used in sports (such as soccer or tennis).

It is also possible to measure the intensity of a training session by measuring the heart rate of people


The downside to intermediate training is that new fitness athletes can find this form of exercise difficult to repeat at a set time..

  • Interval training improves strength, speed and endurance of muscles

• Extensive work hours included in recess time.

• Different types of strengths can be improved.

• Reconstructed and set up.

• Strength is measured in% maxHR.

• Disadvantages – too many times can be a major challenge for some participants.

Interval Training
Interval Training

Weight Training

Weight training is a form of training using weights. These could be free-standing weights such as Yes4All flexible weights, exercises, resistance belts or weight loss machines like the Bow Flex Home Gym Series.

Athletes use their 1 Rep Max to determine the size of the workout in weight training (Learn more about how to measure strength here). Weight training is measured using Sets and Reps.https://rohanpawarsports.com/what-is-cricket-how-to-play-cricket/


The benefit of weight training works on building many strength elements such as Power, Speed, Muscular Strength and Muscularency.


The downside of weight training is that you need to have weight training equipment available that you can use. Our article on best sports training equipment incorporates our favorite weight loss equipment and as you can see in the article, this can be expensive to purchase.

To make matters worse, serious injuries can result if a runner is not properly trained to use equipment.

  • Weight training improves muscle strength and endurance

• Type of training period.

• Stiffness is measured by% 1 REP MAX (% of top lift) – the highest lift one can lift at one time (1 rep).

Time is set for reps and sets the recurring intervals between sets.

• Improving strength, heavy loads (over 70%) used and low reps (4-8).

• If 1 rep max of a person weighs 60 kg it means 70% of this is always 70 ÷ 100 × 60 = 42 kg.

• Improve muscle endurance, low loads (less than 70% 1 rep max) and high reps (12-15) used.

• Large range of elevators including equipment, free weights and exercise.

• Evil – many athletes use the wrong approach while fighting for the heaviest weight.

Weight Training
Weight Training

Plyometric Training

Plyometric training is a form of training that involves exercises with short bursts of great strength. An example of a plyometric exercise is a flexible lunge with a knee-up.

This training method includes high-intensity exercise / stretching aimed at improving muscle speed and muscle strength.


The advantage of plyometric training is that it can reduce the chances of long-term injury. It can also improve strength, speed and power..


The downside to plyometric training is that this training method may not be suitable for beginners. Another disadvantage of plyometric training is that trainers will need to research stretching activities ahead of time and if done improperly or by the wrong athletes, can cause pain or hurt athletes.

Plyometric training enhances strength

• Exercise for strength that includes explosive movements.

• Muscles are enlarged and shortened to increase muscle strength.

• Suitable for well-trained athletes.

• It is very effective in building capacity.

• Disadvantage – can cause injury if the athlete is not in the best condition.

Plyometric training
Plyometric training

Flexibility Training

Flexibility training eliminates certain exercises that will improve the range of motion around the joint. An example of flexible exercise is the calf builder.

Flexibility training is often viewed as an extension of the training period and is not entirely planned for the annual training program. To do this effectively, flexibility training should be included in each training session as well as dedicated training sessions focused solely on building flexibility.

In order to make the most of this type of training method, it is recommended that a minimum of 60 seconds of exercise be used.

Flexibility Training


The advantage of completing flexible training is that it can reduce the chance of injury. In addition, it increases the range of motion and can improve your process and skills development.


The downside to flexible training is that some athletes may find it boring and unnecessary.

What’s more regrettable is the words that I can spell I regularly mistype.

  • Adaptability improves flexibility

• Essential training for all athletes in all sports and activities.

• Fixed stretching can be done where the character is holding time and is measured by the length of the catch and the recovery time between holding.

• Strength is measured as a moving percentage (% ROM).

• Evil – is widely used by many athletes.

Circuit Training

  • Circuit training is a form of training that involves an exercise in a variety of different channels. An example of regional training would be having six stations where the athlete completed 30 seconds of activity in each station. Channels may contain:
  • Burpees
  • Press-ups
  • Sit-ups
  • Skipping
  • Tricep dips
  • Squats


The advantage of regional training stations is that they can be easily set up and may require very small equipment.

Another advantage is that the channels can operate in the same or different parts of the body and regional training can include activities related to sports, exercise or both.

Circuit training can also allow for leisure time between each channel and work on both aerobic and anaerobic programs.


The downside to regional training is that runners can easily get tired if the circuit is not properly built.

What’s worse is that you may need more equipment depending on how you plan your region.

Circuit Training

• This improves muscle endurance, strength and / or heart rate.

• Type of training period.

• Channels are set up that train one or more strength items.

• The artist moves from one station to another during exercise and rest periods.

• Circuits can be designed to be sport-specific.

Exercise classes like yoga, pilates, body pump and spinning

• Exercise formats are very popular.

• Yoga, body pump and pilates are great for improving basic strength and body shape.

• Spinning improves body strength and muscle strength.

• Group planning helps to encourage participants to work hard.

• Disadvantages – can be very expensive and sometimes carries the negative image of a non-critical training approach.

Circuit Workout

Special training techniques – high-altitude training as a form of aerobic training

Aerobic-based sports and exercise require that oxygen be transferred to the muscles to allow for a contract. Red blood cells are responsible for taking oxygen to the working muscles. Therefore, the more red blood cell athletes, the better they will be in aerobic-based sports.

High altitude training has the effect of increasing the number of red cells in the athlete as well as the training process used by many top athletes participating in aerobic sports events.

There are various ways in which an athlete can participate in the highest form of training. For example:

  • A runner spends less than two weeks training and sitting on a treadmill before a sporting event. There are some problems with this, however. They are unable to train with as much force as they do at sea and may suffer the effects of high altitude such as insomnia which can affect their recovery in training.
  • Athletes can train in their normal low position and then sleep on high in a toxic chamber that mimics the effects of being in a very high position and leading to an increase in the number of red blood cells.



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