Mastering Resistance and Speed Training Methods

Resistance Training Systems and Intensity

For effective resistance training, specific training systems must be used. These systems have different intensities, which can be calculated using the Maximum Heart Rate (MHR) formula:

MHR = 220 - Age

Calculating Training Intensity

Next, calculate the percentage of intensity for the exercise based on the chosen system, noting that the MHR represents 100% intensity.

Principal Resistance Training Systems

Continuous Systems

Efforts are performed without any pause. Methods include:

• Continuous Running: Consists of running at a light, constant intensity. Heart rate (pulsations per minute) typically ranges between 140 and 150. Usually performed on flat terrain. Example: 20 minutes run at 50% intensity.
• Fartlek (Speed Play): Involves continuous running where the pace is varied during the effort.
• Total Training (Cross-Training): This method combines continuous running, Fartlek, and various gymnastic exercises. Characteristics: Moderate pace travel, rhythm changes, jumps, balances, turns, throws, etc.

Interval (Split) Systems

The training load is divided into parts, separated by pauses. This recovery pause can be total or partial.

• Interval Training: Repeated efforts at submaximal intensity, separated by rest breaks where recovery is incomplete.
• Repetition Method: Involves repeating maximum intensity efforts, separated by rest breaks where recovery is complete.

Mixed Systems

These systems combine elements of continuous and split training.

Circuit Training Methods

Circuit Training involves performing a number of activities (exercises) conducted at designated stations. The circuit begins and ends when all stations have been completed. The activity is repeated a number of times, which can be fixed or variable, depending on the type:

• Fixed Repetition Circuit: A specified number of repetitions is performed at each station.
• Fixed Time Circuit: The largest possible number of repetitions is performed within a set time limit at each station.

Speed and Reaction Time

Reaction Speed and Time Types

The concept of reaction speed is derived from reaction time—the duration from the onset of a stimulus to muscular contraction. Types of reaction time include:

• Simple Reaction Time: The time between the onset of stimulation and the execution of a very simple and/or known action or response. Example: Starting a sprint test.
• Discriminative Reaction Time: The individual must choose the appropriate response from several possibilities based on the stimulus received. Example: A soccer goalkeeper reacting to a shot.

Acyclic Speed (Maximum Speed)

This is the ability of the muscle fiber to contract in the shortest possible time.

Fundamental Factor: The greater the ability to generate tension (strength), the less resistance will be encountered.