Speed Interval Training

Speed interval training is a very easy to set up and a simple, quick training method. The warm up would raise the body temperature but because it was a sprinting session we would have to warm up the quick twitch muscles which would involve short sprints, high knees, heel flicks and other fast moving worm ups.Also when we stretched it was dynamic stretching instead of static stretching such as walking lunges, walking cath stretch ect.
   After thee warm up we would move on to the exercise itself. We would put out a cone on 10m, 20m and 30m. First we would sprint to the 10m cone and walk back, as soon as we got back we would sprint again. We did this three times for each cone and it got harder with each cone because it was further away so we were overloading our muscles so the would get bigger and fitter. This training session was good because allot of people do it and it was quite short. One problem I found was that it would get tedious after a few training sessions where as circuit training has much more variety. A friend told me that, "all runners are lazy," what she meant by this was that the training session was short and sharp and that sprint training isnt as hard as other training sessions.
 

Circuit Training

Circuit Training is a method of physical conditioning in which you move from one exercise to another usually in a series of different stations or pieces of equipment. There are many different types of circuit training which can stress all of the components of fitness but the component that Mr. Owen set out for us to train was muscular endurance. We had 10 stations of work which used different parts of the body on each of them. We had a 25 second rest period after each station. Each station lasted for one minuet.

We did-

1. Push Ups (biceps)
2. Powering a bench up above our head (biceps)
3. Bench Step (quads)
4. Sit Ups (abdominal)
5. Squats (theighs)
6. Wall climb (all of the body)
7. Berpies (all parts of the body)
8. Bench jump(caths, quads)
9. Laying Down Pull Ups(biceps)

This was a hard training session with allot of benefits. Because it has so many stations it used allot of different muscles of the body. Also it wasn't just muscular endurance we used it was also C.V endurance and a hint of flexibility. The disadvantage of this is that because its hard people might not have the motivation to do it.

Here is an example of circuit training

Plyometrics Training And PNF Training

Plyometrics Training
This training session wasn't that hard and didn't make us fatigued during the session but for two days after the muscles that we used ached and hurt. When your muscles don`t hurt during the training session but hurts the day after its called "doms". For this training session there were different stages of work. There was four benches one behind the other and we jumped over them one after the other with as little contact with the floor as possible. Then there was two springboards next to each other but had a gap in the middle. We did a press up in the middle and then pushed off the floor on to the two springboards. We were in threes and took in turns doing 5 press ups on and off the spring board each. We took in turns for all of these stages. The third stage was when we had a 3kg medicine ball and held it below our chins with our elbows high. This stage was quite simple because all we had to do was a squat with the ball in that position and explode forwards three times. There were two more stages left and one of them was we had four hurdles all facing each other in a square shape with a gap in the middle of them. We would jump in the gap and back out, then in, then left, then in, then right, then in, then forward. The final stage was probably the hardest of them all. We had a springboard and we had to spring over...... Then after we cleared that we had to jump over a smaller......and then a smaller...... Each stage lasted for one min and thirty seconds. The rest period was 20 seconds. This was very good because the training is not that hard for a training session and when your muscles recovered they get bigger. The only bad this is doms and that they lasted for two days.



PNF Training
Thankfully, Mr. Owen saved us two days after because we had flexibility training. It was PNF training and what we did was we tricked our muscles into stretching further than they normally do. We were in pairs and one of us would lay on our back while the other one picked up the other ones leg. The partner would push back the leg but not too far. Then the partner on the floor would push against the other partner with his leg, keeping his leg straight and his other leg on the floor for eight seconds, which stretched the back of your leg. you would do this three times each leg but each time increasing the force the other partner in putting on his leg. After we did that one partner would sit up and lift up their arms. If their arms were the arms on a clock the time would be ten to two. The partner would go behind him and put his knee on the partner sitting down`s back. Then the partner sitting down would tense his arms and resist against the other partner holding his arms for eight. We would do this three times and each time increasing the flexibility. This is one of my favorite sessions because its not hard, it has no doms and it feels good to stretch. The disadvantage are that you would probably have to do other training sessions for your sport.

Interval Training

This type of interval training used mainly muscular endurance and c.v endurance.
We did 5 press ups, 10 kettle bell swings, 15 walking lunges with a kettle bell in each hand and then one wall climb.We did this for three minutes and rested for one and did 5 reps of it. This was a hard training session and it crosses the anerobic threshold.

Quote

Get comfortable with the uncomfortable.

Interval Training - C.V Endurance, Muscular Endurance, Speed Endurance.

This training session was periods of high intensity work interspersed with specific rest periods. We sprinted for 150m then walked for 50m. We did this 8 times to improve our C.V endurance, muscular endurance and speed endurance. This training forces you to cross the anaerobic threshold which will create lactic acid. this training also develops lactic tolerance which means you get used to the lactic acid and don`t feel it as much.

C.V Fitness Training

So far we have done two types of C.V Fitness training. The first one was a 25 minute run which we did on the field. This is a good way to train but does have its disadvantages. One of them is that it could get boring after a few sessions. It also has its advantages which are that you can do it anywhere, all you need is a pair of running trainers and you could do it with as many people as you want.
    The second C.V Fitness training we did was very different to the first one. It only lasted 15 minutes but was much more intense. It also needed more equipment. You would have to have a skipping rope and a kettle bell. For the boys the kettle bells were 8kg but for the girls they were 5kg. You would have to do 5, 6 step berpies if you were a boy but if you were a girl you would do 5, 4 step berpies. Then you would do 10 kettle bell swings. After that you would do 15 skips with your skipping rope then run 20m, stop turn and then run back 20m. After that you would start over again and do that for 15 minutes. This is my proffered way to train because its much more exciting and you can push yourself much further. The advantages of this is that its working allot of different components of fitness. It uses C.V Endurance because you have to keep going, flexibility when you do the burpies, you do allot of bending and jumping and co-ordination when you skip. The disadvantages are that you would need more equipment.

Unit 1 Fitness Testing And Training-Components of Fitness

These are the 10 components of fitness but be aware that accuracy is reffered to reaction time. Stamina is reffered to muscular endurance.

1. Cardiovascular/Respiratory Endurance - The ability of the body systems to gather, process, and transport oxygen.
2. Stamina - The ability of a muscle to continue contracting over a period of time against a light moderate load. 
3. Strength - The ability of a muscular unit, or combo of muscular units to apply force.
4. Flexibility - The ability of maximizing range of motion at a given joint.
5. Power - The ability of a muscular unit, or combo of muscular units to apply maximum force in minimum time.
6. Speed - The ability to minimize the time cycle of a repeated movement.
7. Agility - The ability to minimize transition time between one movement pattern to another.
8. Coordination - The ability to combine several distinct movement patterns into a singular distinct movement.
9. Balance - The ability to control the placement of the bodies’ center of gravity in relation to its’ support base.
10. Reaction Time - The time taken for a sports proformer to respond to a stimulas and the innatation of their responce. 

Here is a video clip of the multi stage fitness test, a test for C.V endurance.

Village Road Runners Bleep Test June 2010 from Sharon Clixby on Vimeo.