Sports Training and Conditioning Methods
Sports Training and Conditioning Methods
This domain tests how to plan safe, effective training. You should know training principles, fitness components, methods, load variables and basic periodisation, and be able to justify a session or mesocycle.
Core rules and concepts
- Principles: overload, specificity, progression, reversibility, individuality, variation and recovery.
- Components: strength, muscular endurance, speed, aerobic/anaerobic endurance, flexibility, coordination and agility.
- Methods: continuous running for aerobic base; interval training for speed/endurance; circuit training for general conditioning; plyometrics for explosive power; SAQ for speed, agility and quickness.
- Load is manipulated through intensity, volume, frequency, rest and exercise selection.
- Periodisation divides training into macrocycle, mesocycle and microcycle; tapering reduces volume while retaining intensity before competition.
- Detraining begins within weeks, so reversibility means consistency matters.
- Warm-up raises muscle temperature and rehearses movement; cool-down aids gradual return to rest.
Worked example
An 8-week off-season plan for a school footballer: weeks 1–3 general strength and aerobic base (3 sets × 10–12, 60–70% 1RM; two continuous runs); weeks 4–6 strength-power and interval work; weeks 7–8 reduce volume, keep short sprints. Reasoning: build capacity first, then express it, then taper-progression before intensity.
Traps
- Applying plyometrics to beginners on hard surfaces without landing technique.
- Increasing volume and intensity together every week.
- Calling any random session “periodisation” without planned phases.