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Long, slow distance training can be, for example, running, cycling or swimming. It does not put a lot of stress on the body and has a limited fitness effect. In contrast, high intensity, continuous training can be, for example, rowing, cycling or swimming at near competition pace. This is very hard work and can improve fitness considerably. FARTLEK TRAINING – Fartlek training allows us to develop the fitness we choose in the way we like. It involves training using a variety of activities. We can run, walk, sprint, cycle or ski over a variety of distances, over different types of ground and at different speeds. The way we put the activities together will produce an aerobic or anaerobic training effect.
INTERVAL TRAINING – Interval training is the most popular type of training used in sport for training the elite athlete. It is very versatile and can be used in almost any activity although it is most widely used in swimming, athletics and cycling. Interval training can improve both aerobic and anaerobic capacities and enables the athlete to exercise at the specific intensity necessary to train the relevant energy system for the activity.
CIRCUIT TRAINING – In Circuit Training a number of different activities in a given sequence. This is called a circuit. A circuit usually has 6 to 10 activities such as press-ups and sit-ups. Circuits can be designed to improve aerobic or anaerobic fitness, depending on the type of activity included, the time spent on each activity and the number of circuits completed. The activities should be chosen to help develop fitness for our particular sport. WEIGHT TRAINING – When we weight train we use either free weights or machine weights as a form of resistance. This enables us to overload our muscles gradually and safely. I think my training programme was pitched at a very high standard. It was very hard for me to complete, and I have quite a good level of fitness.
I think I applied specificity as I trained for my particular sport. My training program put stress on the muscles I will use in rugby. Every activity had a specific mix of fitness components. I also applied progression, as my training programme got gradually longer and harder. I put more and more on stress the muscles. My progression was not too fast, which cause injury or burnout and it was not to slow which causes boredom and staleness. I applied overload in the last 3 weeks, I struggled to complete a few activities and in one case failed to complete an activity. I did not over load the first 3 weeks, as I may pick up an injury. I needed to adapt to the intense training. My weights gradually got heavier and had longer repetitions. In the last week I applied overload and did as many reps I could and the heaviest weight I could.
I think progress was made, my fitness, speed, and strength all increased. My monitoring showed that I found the last 3 weeks harder than the first 3 weeks. It shows I got fitter, faster and stronger. I think that the exercises were the right choice because I used a range of activities, which worked different muscle groups. I also used a range of types of training – Fartlek, Continuous training, Weights, Plyometrics and Interval training.
No modifications were made through the training programme. I think they were in the right order because after weights or a heavy running session I would normally do swimming or cycling the next day, which eased the muscles and joints. Each week the training also got harder. The schedule was hard to manage as I trained most days of the week. Weekdays were hard to keep to the schedule because I had school and homework.
It was easy to set up as I didn’t use much equipment, the running machine, swimming pool, rowing machine and weights were all at my local gym. The rugby balls, tackling pads and kicking post were all at school. It was very tiring to keep to the schedule. I think that it was very enjoyable because I changed the training each week, I used different types of activities. The weights got a bit boring towards the end because it was the same each week. I think it was interesting, because I did training that I had never done before it was a good experience. If, I made another training programme I would use the same things but change the amount of work I did, I would decrease the workload and pitch it at a lower level.