Types of training programs and methods (aerobic, anaerobic, flexibility, strength), application to specific sports, monitoring and adjustment of the training program

This dot point applies the training method content from Core 2 to specific sports and to the monitoring practices that adjust a program over time. The Core 2 dot point on types of training covers the methods themselves; this dot point covers how to combine and adapt them for a real athlete.

Aerobic training programs

For sports where aerobic capacity is the dominant demand (marathon, road cycling, triathlon, distance swimming, rowing, soccer aerobic base).

A typical weekly structure for a sub-elite distance runner:

• One long run (90+ minutes at conversational pace) building aerobic base.
• One tempo run (20-40 minutes at lactate threshold) building threshold pace.
• One interval session (e.g., 5 x 1km at 5km race pace) building VO2 max.
• 2-3 easy runs between hard sessions.
• One rest or cross-training day.

Total volume varies with phase - more in base, less in race phase.

Anaerobic training programs

For sports where anaerobic capacity is dominant (100-400m sprints, 100m swim, weightlifting, throwing events).

A weekly structure for a sprinter in specific phase:

• Two speed sessions (e.g., 6 x 60m flying sprints with full recovery).
• One speed-endurance session (e.g., 4 x 250m at 90% with 5-min rest).
• Two strength sessions in the gym (heavy compound lifts with full recovery).
• One plyometric session (bounds, hurdle jumps).
• One easy day for active recovery and mobility.

The principle: short, intense work with full recovery. Volume is much lower than for endurance training because the intensity must remain near-maximal.

Flexibility programs

Flexibility programs are usually integrated into other training rather than standalone, except in sports where flexibility is a primary requirement (gymnastics, dance, diving).

A typical flexibility program embedded in a sport program:

• Daily dynamic stretching in warm-ups (5-10 minutes).
• Daily static stretching after training (10-15 minutes).
• Two PNF or partner-assisted sessions per week.
• Yoga or pilates session weekly for some athletes.

For a gymnast or dancer, flexibility programs become daily standalone sessions of 60-90 minutes alongside skill work.

Strength training programs

For all sports, with intensity and structure varying by sport demands.

Maximal strength (for sports demanding peak force - weightlifting, throwing events, scrum work in rugby):

• 3-5 reps at 85-95% 1-rep max.
• 4-6 sets per exercise.
• Long rest (3-5 minutes between sets).
• 2-3 sessions per week.

Hypertrophy (for sports needing increased muscle mass):

• 8-12 reps at 65-80% 1-rep max.
• 3-5 sets per exercise.
• 60-90 second rest.
• 3-4 sessions per week.

Power (for sports demanding rapid force production - sprinting, jumping, throwing):

• 3-5 reps at 50-80% 1-rep max with maximal velocity.
• Olympic lifts (cleans, snatches), plyometrics, ballistic exercises.
• Full recovery between sets.

Strength-endurance (for sports with sustained repeated force - rowing, climbing, team sports):

• 15-20 reps at 50-65% 1-rep max.
• Shorter rest periods (30-60 seconds).
• Circuit-style training.

A program for a soccer player would mix maximal strength (preserving force production), power (for sprints and jumps), and strength-endurance (for late-game performance).

Application to specific sports

The strongest HSC answers apply these principles to a named sport. A few canonical examples:

Marathon runner

• 80% easy aerobic running.
• 15% threshold work.
• 5% speed work.
• 2 strength sessions per week for injury prevention.
• Flexibility integrated into warm-ups and cool-downs.

100m sprinter

• Speed work as primary.
• Heavy strength training (squats, deadlifts, presses).
• Power and plyometric work.
• Minimal continuous aerobic.
• Flexibility for hip and hamstring range.

Soccer player

• Aerobic base (continuous running, fartlek).
• Anaerobic interval (matches sport's intermittent nature).
• Strength and power for changes of direction and sprints.
• Skill-based training.
• Recovery work after games.

Rugby league forward

• Strength training as substantial focus (collisions and scrum work).
• Aerobic base for 80-minute match.
• Anaerobic intervals for repeat-effort capacity.
• Power and plyometrics.
• Body composition management (weight, body fat).

Monitoring and adjusting

A training program is a hypothesis. It must be tested and adjusted based on the athlete's response.

Monitoring metrics

• Training load. Volume (distance, sets, hours) and intensity (heart rate zones, RPE).
• Performance metrics. Times, weights lifted, jump heights, technique benchmarks.
• Recovery markers. Resting heart rate (rises with under-recovery), heart rate variability (HRV, falls with under-recovery), sleep quality and duration, perceived energy.
• Subjective markers. Mood, motivation, perceived stress, soreness.
• Injury and illness. Frequency, type, severity.

Elite athletes use detailed monitoring (wearables, GPS, lactate testing, blood markers). School-age athletes use simpler tracking (training log, weekly perceived fatigue rating).

Adjustment triggers

The program is adjusted when monitoring reveals:

• Under-recovery. Rising RHR, falling HRV, low mood, sustained soreness, declining performance. Response: reduce load, increase rest, address sleep and nutrition.
• Stagnation. Performance has plateaued for several weeks. Response: introduce new training stimulus, change session structure, change exercises.
• Over-progression. Pain or injury appearing. Response: back off intensity or volume, address technique, refer for assessment.
• Goal change. Athlete decides on new goal. Response: redesign the program around the new target.

The training program is iterative

The mistake is to design a 16-week program and follow it rigidly regardless of the athlete's response. A good coach plans the structure and then adjusts the details weekly based on what the athlete has actually done and felt.

The strongest HSC extended responses recognise this. Training plans are hypotheses; monitoring is the test; adjustment is the result.