Training methods: continuous training, fartlek, interval training (short, long, repeat-sprint), resistance training, plyometric training, flexibility training and circuit training, matched to energy systems and components of fitness

What this dot point is asking

QCAA wants you to know the catalogue of training methods, what each method develops, and how to choose methods for a chosen activity. The Unit 4 method is to start from the activity's demands, identify the energy systems and fitness components that dominate, and prescribe the training methods that develop those systems and components. A strong response names the method, gives a typical prescription (duration, intensity, recovery), identifies what it develops, and justifies the choice for the chosen activity.

The answer

Aerobic methods

These methods develop the aerobic energy system and aerobic capacity.

• Continuous training. Sustained submaximal effort with no rest, often around 30 to 90 minutes at 60 to 75 per cent of maximum heart rate. Develops aerobic capacity through cardiac output and mitochondrial adaptations. Useful for distance runners, triathletes, and as a base for team-sport athletes in early pre-season.
• Fartlek training. Continuous running with random changes in pace, often over varied terrain. Mixes aerobic capacity with some glycolytic work, depending on the bursts. Useful for team-sport athletes because the intensity changes mimic match pace variation.
• Aerobic intervals. Sustained efforts of around 3 to 5 minutes at 85 to 90 per cent of maximum heart rate with 1 to 3 minute recoveries. Develops VO2 max more effectively than steady-state continuous training because the high-intensity efforts spend more time near peak oxygen uptake.

Anaerobic interval methods

These methods develop the anaerobic systems and the components that depend on them.

• Short interval training (ATP-PC). Brief high-intensity efforts of around 10 to 30 seconds with full recovery, often a work-to-rest ratio of around 1 to 5 or 1 to 10. The brief efforts use creatine phosphate and the long recovery allows resynthesis. Develops the ATP-PC system, speed, and starting power. Useful for sprinters, jumpers, and the explosive efforts in team sports.
• Long interval training (glycolytic). Efforts of around 30 seconds to 3 minutes at high intensity with limited recovery, often a work-to-rest ratio of around 1 to 1 or 1 to 2. Stresses the glycolytic system and develops tolerance to acidosis. Useful for 400 metre and 800 metre runners and for repeated-effort team-sport athletes.
• Repeat-sprint training. Sets of short sprints with limited recovery, often around 6 to 10 sprints of 20 to 40 metres with 15 to 30 second recoveries. Develops both ATP-PC and glycolytic capacity and trains the aerobic system to recover between sprints. Useful for invasion-sport athletes (soccer, AFL, rugby league) because the work-rest pattern matches the sport.

Resistance training methods

These methods develop muscular strength, power, and muscular endurance, depending on prescription.

• Strength training. Heavy loads of around 80 to 95 per cent of 1RM, around 1 to 6 repetitions for 3 to 5 sets, with long recovery (around 2 to 5 minutes) between sets. Develops maximal strength.
• Hypertrophy training. Moderate loads of around 65 to 80 per cent of 1RM, around 6 to 12 repetitions for 3 to 5 sets, with 1 to 2 minute recovery. Develops muscle size and the structural base for strength.
• Muscular endurance training. Lighter loads of around 50 to 65 per cent of 1RM, around 15 to 25 repetitions for 2 to 4 sets, with short recovery (under 60 seconds). Develops muscular endurance.
• Power training. Moderate loads (around 30 to 60 per cent of 1RM for ballistic lifts, or heavier for Olympic lifts) moved as fast as possible, around 3 to 5 repetitions for 3 to 5 sets with full recovery. Develops power (force times speed).

Plyometric training

Plyometric training uses the stretch-shortening cycle to develop power. The muscle is rapidly lengthened (an eccentric contraction) and then immediately shortened (a concentric contraction), producing a more forceful concentric effort than the same muscle could produce from rest.

Common plyometric exercises include depth jumps, box jumps, bounding, medicine ball throws, and clap push-ups. Loading is generally low (body weight or light external load) but the demand on connective tissue is high, so plyometrics are typically introduced after a strength base and progressed cautiously. Prescription is often around 60 to 120 ground contacts per session at the start, rising with training age.

Plyometric training develops power and reactive strength. Useful for jumpers, sprinters, basketballers, and AFL players (kicking and contested marking).

Flexibility training

• Static stretching. Holding a stretch for around 20 to 60 seconds at the end of the range of motion. Improves flexibility. Best placed post-session or in dedicated mobility sessions; static stretching immediately before high-intensity activity may transiently reduce power.
• Dynamic stretching. Controlled movement through the range of motion, often part of a warm-up. Useful for sport preparation and combines mobility with neuromuscular activation.
• Proprioceptive Neuromuscular Facilitation (PNF). A contract-relax sequence (often with a partner) that produces large flexibility gains. Useful in dedicated mobility sessions.
• Ballistic stretching. Bouncing movement at the end of range. Higher injury risk and not commonly used in modern programs.

Circuit training

Circuit training rotates through a sequence of stations with limited rest between stations. The mix of stations sets the training effect. A strength-focused circuit develops muscular endurance and some strength. A high-intensity circuit (sometimes called HIIT in fitness settings) develops both aerobic and anaerobic capacity. Circuit training is efficient for time-constrained athletes and useful for general physical preparation in pre-season.

Matching methods to activity

The selection rule is to start from the activity's demands and then pick methods that develop the systems and components those demands require.

• Marathon runner. Continuous training and aerobic intervals dominate. Limited resistance and plyometric work supports running economy and injury reduction.
• 100 metre sprinter. Short interval training (ATP-PC), heavy resistance training (strength), and plyometrics (power) dominate. Continuous training is minimised because it can blunt the high-intensity adaptations.
• AFL midfielder. A blended program: continuous and aerobic intervals for the base, repeat-sprint training and short intervals for the high-intensity demands, resistance training for strength, plyometrics for power, and football-specific small-sided games for the integrated demand.
• Soccer player. Similar to AFL but with more change-of-direction work in the intervals.
• Powerlifter. Resistance training dominates. Aerobic work is kept low to preserve strength adaptations.
• Wheelchair basketball player (NWBL). Upper-body resistance training, chair-handling repeat-sprint sets, aerobic work in the chair, and chair-mounted plyometric or medicine ball work.

Examples in context

Example 1. A Brisbane junior basketball squad designs a pre-season conditioning block. Continuous and aerobic interval running develops the aerobic base for the 40-minute game. Repeat-sprint sets (around 8 by 20 metres with 20 second recoveries) develop the ATP-PC and glycolytic capacity for the fast-break and recovery-defence demands. Resistance training with compound lifts develops the strength base for the contact under the basket. Plyometric work (depth jumps, lateral bounds) develops the explosive jumping power for rebounds. Static and PNF stretching addresses ankle and hip mobility. The squad rotates through the methods across the week, with strength and plyometrics separated from contact-heavy game sessions by at least 24 hours of recovery.

Example 2. A junior cyclist preparing for a road race uses continuous training on weekend long rides (3 to 5 hours at around 65 per cent of maximum heart rate) for aerobic base, aerobic intervals during the week (5 by 5 minutes at threshold) for VO2 max, and short anaerobic intervals (around 30 second efforts) for the climbs and breakaways. Strength training is minimal but targeted (heavy squats and deadlifts twice per week for around 6 weeks of the early pre-season). Flexibility work addresses hip flexor and thoracic spine mobility, both common limitations in cyclists.

Example 3. A high school 1500 metre runner builds a 12-week pre-competition block. The early weeks emphasise continuous training (4 to 5 days per week, around 45 to 60 minutes per session) for aerobic base. Mid-block introduces aerobic intervals (4 by 800 metres at race pace plus 5 to 10 per cent slower, with 90 second recoveries) for VO2 max. The final weeks add long anaerobic intervals (5 by 400 metres at race pace, with 60 second recoveries) for the glycolytic demands of the finishing kick. Flexibility and core work runs through the block, with a deload week every 3 to 4 weeks.

Try this

Q1. Identify two appropriate training methods for developing the ATP-PC system, and give a typical prescription for each. [4 marks]

• Cue. Short interval training (around 10 to 30 second efforts at near-maximal intensity with full recovery, work-to-rest ratio around 1 to 5 or longer; around 6 to 12 efforts per set) and plyometric training (low ground contacts per session, full recovery between repetitions). Both target high-intensity, short-duration efforts powered by creatine phosphate.

Q2. Explain how a coach uses continuous training and aerobic intervals at different points in an aerobic athlete's program, and justify the sequencing. [5 marks]

• Cue. Continuous training builds aerobic base (mitochondrial density, capillary networks, cardiac output) early in the block. Aerobic intervals at 85 to 90 per cent of maximum heart rate develop VO2 max more directly and are added once the base is established. Sequencing follows the principle of progressive overload and matches the goal at each phase.

Q3. For a sport of your choice, recommend a power-training method, describe the prescription, and justify the choice with reference to specificity. [5 marks]

• Cue. Name the sport. Recommend plyometrics (depth jumps, box jumps, bounds) or ballistic resistance (jump squats, medicine ball throws) at light to moderate load moved as fast as possible. Specificity justification: the power demand matches the explosive movements in the sport (vertical jumping in basketball, sprint start in track, contested marking in AFL).