This method of training improves aerobic endurance, if the person involved keeps within their aerobic training zone. It involves exercising for at least 30 minutes with no stop. The nature of the training means that a lot of motivation is required, so mental endurance is also tested. To overload, it requires the person to increase; distance, time or speed. No skill is used or needed. Fartlek This method of training was developed in Sweden; the word fartlek means speed play.
The training involves running around in a small area changing speed and direction frequently. It works on both aerobic and anaerobic energy systems, also agility. Interval training Works specifically on the anaerobic energy system. Consists of a series of short 30 metre sprints, with short breaks between each set. It is a very good way of improving acceleration and speed. Circuit training Uses different stations, so many activities can be used. Manly used to develop; muscular strength, muscular endurance, speed and certain skills.
Involves working intensely of a short time on a particular station, then having a short break, about 15 seconds, then moving on to the next station. Depending on the activity affects the way you can overload, but usually the time on each station and how many circuits you complete is increased. To see if the program will work, I will have to test various areas of my fitness before and after the program to see if I have achieved my aims. I will take 6 fitness test, all nationally recognised. These are the results of the tests before my training.
I have compared them to national averages. As you can see from the table I am already fairly fit, but there are areas to work on. My program will hopefully improve the recordings I get when I do the test again, after I have completed my program. I scored average in the; sit-ups, agility and pull-ups, these are mainly what I will be working on in my program; strength, endurance and agility. After every session I will write an evaluation of that session, from this I will evaluate weather I need to change any aspects of my training.