Training Systems in Athletics
Classification Systems
Natural Systems and Releases
The classification of a natural system refers to its realization in nature and exploits the physical characteristics of the environment. By contrast, artificial systems aim to categorize based on specific characteristics and distances. We will adopt the following general classifications:
- Continuous Systems: Performed without pausing the training load.
- Fractional Systems: Characterized by dividing the training load into parts with recovery pauses between them (includes repeat and interval systems).
- Mixed Systems: Combine characteristics of both continuous and fractional systems.
Continuous Systems
Continuous running, also known as jogging or rolling, involves a light intensity effort at a constant pace, typically with a heart rate of 140-150 bpm. Physiologically, the oxygen produced by respiration justifies the exertion. Continuous running improves aerobic endurance and is used by athletes across various specialties. It serves different purposes:
- Develops aerobic endurance for athletes whose specialty relies on this quality.
- Improves general fitness, providing a foundation for more intense training.
- Enhances physical and psychological well-being for anyone.
Continuous running mobilizes organic metabolism and supports other activities.
Fartlek
Fartlek, a variation of continuous running, incorporates varied paces, including steady moderate running, accelerations, intense paces for specific distances, and slowdowns. It aims to improve both aerobic and anaerobic endurance.
Total Training
Total training combines continuous running, fartlek, and gymnastic exercises, including basic skills like throws, jumps, and turns. Its varied elements develop aerobic and anaerobic endurance, power, flexibility, speed, strength, and muscular endurance.
Fractionated Systems
Fractionated systems divide the effort into parts with recovery breaks in between. These systems include traditional athletics-based methods like interval training and pace racing, as well as modern systems for developing specific qualities like strength and flexibility. Repetition and interval systems fall under this category. A key aspect is the repetition of a determined effort with total or partial recovery breaks, depending on the system, the individual’s condition, and the desired effect.
Interval Training
Interval training involves repetitions of submaximal intensity efforts (75-90% of individual potential) separated by rest breaks. Four variables are considered: distance, intensity, repetitions, and recovery. These variables are adjusted based on the objectives, individual status, time of year, and sport specialty. Distances typically range from 100 to 400 meters, intensity is submaximal, repetitions vary based on goals, and recovery usually lasts two minutes.
Repetition Systems
Previously called rhythm and pace endurance competition, repetition systems develop various physical qualities depending on intensity, duration, recovery, and repetitions. For speed development, intensity approaches 100% of potential, duration is short, and recovery is long. Similarly, strength development requires high intensity and long recoveries. Pace racing, now fundamental in various athletic specializations, falls under this category.
Cuestas (Hill Training)
Cuestas, a type of fractionated system, divides the training load into parts with recovery pauses. The incline’s steepness is chosen based on the training goals. Cuestas primarily develop endurance, but steeper inclines improve power, and running uphill can enhance speed.
Mixed Systems: Circuit Training
A circuit consists of several activities at different stations. Athletes move through each station, completing the circuit multiple times. Repetitions can be fixed or variable, leading to two circuit types:
- Fixed number of repetitions
- Fixed time per station
Two variations exist:
- Continuous/Semi-Recovery Circuit: Minimal rest time between stations.
- Split Circuit: Longer breaks, similar to interval training.
Alternating body areas allows for minimal recovery between stations, making circuits excellent for general physical conditioning.