Training System Classifications and Methodologies

Classification of Training Systems

Training systems are broadly categorized into natural systems and artificial (or structured) systems. Natural systems refer to those that occur organically in nature. Artificial systems, on the other hand, require specific characteristics, structured environments, and are often divided by various components or phases.

General Classification Adopted

The general classification we will adopt includes:

• Continuous Systems: Performed without pause.
• Fractional Systems: Characterized by dividing the training load into parts, separated by recovery breaks.
• Mixed Systems: Incorporate characteristics from both continuous and fractional approaches.

Continuous Systems

In principle, continuous system training is exemplified by continuous running.

Characteristics of Continuous Running:

• Requires sustained effort.
• Maintained at a constant rate of execution.
• Typically performed at a heart rate of 140-150 cardiac pulsations per minute or faster.
• An excellent method for improving physical condition.

Specific Continuous Training Methods:

• Fartlek Training

  Fartlek involves a varied set of rhythms, including:

  • Running at a steady and moderate pace.
  • Accelerations.
  • Maintaining an intense pace for a specific distance.
  • Decelerations.

  Its primary aim is to improve endurance.

• Total Training

  Total training is essentially the sum of continuous running, gymnastics, Fartlek, and exercises that represent basic skills. This includes:

  • Moving at a moderate pace.
  • Changes of pace.
  • Jumping drills.
  • Relaxation exercises.
  • Balance exercises.

Fractional Systems

In general, all fractional systems are based on the idea of performing repetitions.

• Interval Training

  Interval training involves the execution of repeated efforts at submaximal intensity, separated by a pause for rest. The distance covered typically varies from 100 to 400 meters, with an intensity ranging from 75% to 90% of maximum effort.

• Repetition Systems

  These systems are primarily focused on speed development, as intensity often rises to 100% of the individual's potential.

• Slopes Training

  Slopes training is primarily an adequate system for the development of endurance. However, it is also utilized to improve propulsive power, especially when slopes are quite pronounced. It can also help improve speed when performed downhill.

Mixed Systems

An example of a mixed system is Circuit Training.

• Circuit Training

  Circuit training involves a certain number of activities, with each activity inserted into a designated "physical station." Execution begins at a determined station and proceeds through all of them. Performing the activities at all stations multiple times creates the idea of circular work.

  Key characteristics include:

  • A fixed number of repetitions per station.
  • A fixed time duration for each station.