SPORTS TRAINING METHODS

ALEXANDER RAMIREZ FRANCO

RICARDO TORO SANCHEZ
ROBINSON ANTONIO USUGA USUGA

SIGN
HEALTH SERVICES CENTER
PHYSICAL ACTIVITY
571442
MEDELLIN
2014
GENERAL OBJECTIVE :

The main objective of sports training is to know the technical-tactical and physical-
physiological and psychological capabilities, as well as to control and evaluate all
the factors that may be decisive in the development of these in the athlete during
the preparation process prior to the time. to face a competition as well as:

 Increase multilateral physical development

 Acquire specific levels of development
 Perform and perfect the technique
 Improve and refine tactics and strategies
 Improve and develop volitional qualities
 Ensure that the athlete's state of health does not deteriorate (during the
process)
 Prevent injuries and overloads
 Improve the theoretical knowledge of the athlete
NATIONAL SPORTS FEDERATION OF ECUADOR

NATIONAL COURSE PLANNING DEPROTIVE TRAINING

SPORTS TRAINING METHODS

METHODS.

They are the interrelated ways of working between the coach and the athlete.

MEDIA

The means are the ways or paths that lead to the achievement of the objectives set
by the coach or physical trainer.

PROCEDURES

DIDACTIC: They are an integral part of the teaching methods that contribute to
achieving the stated objectives.

ORGANIZATIONAL: These are the forms used by the teacher or sports coach to
develop the different class units.

VISUAL METHODS : these methods are subdivided into

Direct visuals - it is the way to demonstrate the different technical elements of a

given sport by the teacher or monitor, video.

Indirect visuals - is the way to demonstrate part of the technical elements through
plates or photographs.

Auditory methods : this method is carried out by using claps, whistles, voices,
etc. whose fundamental objective is aimed at assimilating the rhythm of execution
of the exercises.

Proprioceptive methods: with these methods the directed sensation of movement

is created.

Verbal methods : this method is carried out through the second signal system,
which is the word.

Fragmented method : used to teach technical actions.

Integral or global method : it consists of performing the complete technical action
so as not to vary the structure of its movement.

REST

What is rest

It is an organic component of training and its correct planning contributes to raising

the level of training.

TYPES OF REST

1 SHORT MEDIUM LONG

2 EXTREME FULL RIGID

3 IMMEDIATE MEDIUM

4 ASSETS PASSIVES

METHODS OF DEPROTIVE TRAINING FOR THE DEVELOPMENT OF MOTOR

SKILLS

-METHOD OF PROGRESSIVE INCREASE OF LOADS

Its use is carried out as a means of raising the level of general resistance and
certain special resistance. It is used to increase the general resistance and certain
special resistances.

- EXERCISE METHOD

This is the option within the development of the different techniques since in order
to stereotype habits, master and strengthen skills.

STANDARD EXERCISE METHOD

When this method is applied, the exercise is repeated without any type of variation.

STANDARD CONTINUOUS EXERCISE METHOD

It is used in order to educate general resistance.

STANDARD CHAIN EXERCISE METHOD

It is used in order to educate strength and endurance.

STANDARD INTERVAL METHOD

The same load is repeated every certain relatively stable rest interval

STANDARD METHOD AT SHORT SECTION INTERVALS

Exercises are performed over short distances

STANDARD METHOD AT MEDIUM SECTION INTERVALS

The exercise is performed at medium distances

STANDARD METHOD AT LONG SECTION INTERVALS

The exercise is performed in long distance sections with an intensity of 65 to 80%

INTERVAL METHOD IN SERIES

It develops the regulatory mechanisms that guarantee the rapid adaptation of

aerobic functions.

REPEATED INTERVAL METHODS

Repetitions are performed with long distances

SPEED INTERVAL METHODS

It is a form of the series interval method

VARIABLE EXERCISE METHOD

It consists of the directed variation of influences during the exercises.

CONTINUOUS VARIABLE EXERCISE METHOD

It is mainly used with natural cyclic movements

VARIABLE INTERVAL EXERCISE METHOD

It is distinguished because the load in the exercise process is not all at once but
with intervals.
PROGRESSIVE INTERVAL EXERCISE METHOD

The load varies rigorously in an increasing direction.

REGRESSIVE INTERVAL EXERCISE METHOD

It represents the opposite trend to the progressive method

VARIABLE VARIABLE EXERCISE METHOD

In this method the load varies constantly both in the direction of decrease and
increase.

VARIABLE STANDARD EXERCISE METHOD

It is a combination of repeated exercise and variable exercise where the variable

load is repeated repeatedly in the same order.

REPEATED REGRESSIVE EXERCISE METHOD

One of the ways to maintain a high work capacity to maintain sports shape

MULTI-SERIAL INTERVAL METHOD

It is used in several classes where the activity is divided gradually

REPEATED PROGRESSIVE EXERCISE METHOD

With this method, the demands on the body increase

GUIDANCE METHODS

Current sensory programming is represented

GAME METHODS

This method has several objectives among which we can mention the education of
general resistance, the development of coordinative abilities and speed.

COMPETITION METHODS

We can define training methods as forms of use of means and techniques.

TEACHING AND IMPROVEMENT METHODS IN THE PREPARATIONS OF THE

ATHLETE
The teaching method assumes the indispensable interrelation of teacher and
student, during which process the teacher organizes the activity, the process of
assimilation of the teaching content occurs on the part of the student.

Sensory-perceptual methods

In it, a marked influence of the first signal system is seen, although in some
variants vesicular analyzers participate. This group is further subdivided into three
groups of methods: direct and indirect visual, auditory and proprioceptive.

Direct visual methods :

Physical exercises are logically better understood, also grasped by the senses.
From here on, the verbal method plays a high role. The demonstration must
contribute to the development of observation, forming the ability to notice what is
necessary with the demonstration, which takes less time. can capture more details
than explanation and in general with oral methods.

- To carry out the demonstration, the teacher must first analyze the
characteristics of the students who will be shown their age, sex, sports
experience, physical and technical experience, etc.
- Carry out a study of the technique based on its technical parameters such
as: distribution, trajectory and amplitude of the body, strength and speed of
movements, as well as the frequency and time of action and must also
master the phases of technical action such as : preparatory, main and final.

Indirect visual methods :

Within the forms you can use

- In the movements, actions or conditions of their execution, they are

reproduced by graphic resources or by drawing.
- Drawings of the students' movements (by memory or by image)
- Demonstration of tactical situations in the game area, model of the route to
be taken, the orientation method, materials, flags, balls, boards with marks
- A variant can be objective information about the course of movement with
the aim of correlating it. We can offer some data that coincide in highlighting
that man achieves knowledge of the outside world in this approximate
proportion. The correct application of demonstration methods helps a lot to
better assimilate physical exercises and quickly form dynamic habits.
 -

Auditory methods

In this method, the participation of auditory analyzers prevails, whose fundamental

objective is directed at the assimilation of the rhythm of execution of the exercise
by the students, as well as to reconstruct the temporal and space-time
characteristics of the movement.

Proprioceptive methods

Motor learning requires that we also receive information about what is happening
at the same time in the body.

Proprioceptive methods create the directed sensation of movement (special

facilities that students need to perform movements in a necessary direction

Verbal methods

As for verbal methods, as their name indicates, they are influenced by the second
system of signals, the function of the word in the process of a physical action is
very valid through the word that transmits knowledge, the pre-sections are
activated, tasks are set, an attitude towards them is formed and the process of
their fulfillment is directed, and moral and aesthetic influences also become
effective.

Form of application of the verbal method: the verbal method can be used as an
explanation and the order as a form of explanation can be observed in the
following ways.

- Summary explanation and detailed application: the first is used when

teaching new material and the second serves to complement the first and to
clarify each part of the exercise
- Complementary applications are given during the demonstration when
means and objectives are used
- The correction when evaluating the action during the completion of the task,
the teacher lets them know if the work is completed or not.
- The talk or the so-called theoretical class here the teacher selects a content:
regulatory tactical technical of the conference system
- Word answers and mutual clarifications generally constitute known
information that students acquire.
- Self-talk as well as broad, independent word-by-word forms belongs to the
method of self-learning and self-education.
- In the self-mandate it is also noted in the use of the vehicle of the word and
for the movement for the internal story that consists of pronouncing phrases
with an order character.

Exercise methods in the process of learning and perfecting

movements

-a program firmly established movements

- rigorous training of the load and full direction of its dynamics in the process
of exercises
In a rigorous relationship of rest intervals and in an order, established with
complete precision, of the alteration of rest and loads.

Exercise methods in the learning process

The initial assimilation of motor actions can be carried out in its entirety or in
parts.

Standard continuous exercise method

This method consists of carrying out physical work with a moderate intensity
with a uniform rhythm. Its advantage is the coordination of the activities of
the systems that guarantee the consumption of oxygen directly in the
execution of the work.

Standard Chain Exercise Method

It is performed the same as the previous one but with artificial cyclical
exercises, it becomes the cycle through continuous repetitions.

Standard Interval Exercise Method

Interval loads are used, based on repeating the same load every certain
relatively rest interval.

Variants of interval training

-repeated after short rest breaks, achieved with the development of
anaerobic capacity
-aerobic and anaerobic influences are combined
-consists of several repetitions (4-5) of short distances with rest intervals
between short exercises that divide it into series
-rest intervals between intervals are at your discretion

Variable methods:
-continuous method -variable
-progressive method
- decreasing method
- varied variable method

Variable continuous exercise method:

Natural cyclical patterns are used, varying the fundamental magnitudes
(rhythm and speed).
Example: varying the speed of the race over the distance with a non-
standard program.

Exercise method at variable intervals:

It is performed with non-continuous loads but rather intervals are used,
distinguishing the progressive exercise method.

Progressive exercise method :

This method is used to develop strength, speed, agility and movement
technique.

Decreasing exercise method :

This method is used for the development of resistance, stability of habits,
etc.

Varied variable exercise method :

The load constantly varies both in increase and decrease, for example: in an
interval race, increase or decrease in each section.

Combined methods :
The 2 groups raised above are often combined in practice, forming a kind of
certain methods.
Among the fundamental variants of this method we have:
 Repeated progressive exercise method.
 Variable standard exercise method.
 Repeated backward method.
 Interval multiserial method.
Repeated progressive exercise method :

In this method, load standardization alternates with increase.

Standard and variable exercise method :

It is performed through a combination of standard and variable exercise

where the variable is repeated repeatedly in the same order. Example:
400mts. Fast +200 Slow (several times).

Global or synthetic whole method

This method, known by some authors as a whole, global or synthetic, is

used to teach those exercises made up of simple movements in their
coordinative structure and which in turn cannot be divided, for example:
chest pass in basketball, volleyball pass, hitting in soccer basic shooting in
handball. This method also helps us in the demonstration since it
guarantees an overall representation of the movement that, due to its
degree of difficulty, must be taught in phases. Although it is fully
demonstrated, some non-fundamental details can be separated.

When cleaning the learned movements to achieve improvement,

methodological procedures are used (orientation, use of resources that
alleviate external conditions). Other advantages of this method are that it
provides for perfecting the technique of performing physical exercise,
increasing its psychological and physiological effect and ensuring the
creation of entire motor habits.

Fractional or analytical method of parts

This method allows us to develop various phases and movements

separately to be able to delve into the details of the technique and better
correct any defects. However, it is necessary to take into account the
degree of preparation and motor experience of the student since to the
extent that this is greater, teaching in phases is less necessary and some
methodological steps may even be merged. This is characterized by a
series of exercises for the element studied, but in each of these exercises
there must be a component analogous to one of the details. The success of
teaching the exercises depends largely on a correct selection of auxiliary
exercises. .

 Auxiliary exercises should be analogous in structure to the main

movement.
 The work plan will have to distribute the exercises according to their
increasing difficulty, both in terms of the complexity of coordination of the
movements and the efforts applied.
 Once you have assimilated the previous auxiliary exercise, you should
move on to the next one.

The standard exercises

In the standardized exercise process, the movements are repeated
without any type of substantial variations in their structure or in the
external parameters of the load, in which case each successive
repetition of the load externally remains the same, both in terms of
volume and intensity. Within the variants of the standard exercises we
have:
 Continuous standard
 Chain standard
 Interval Standard

Variable exercise methods

It consists of the directed variation of influences during the exercises.
 By directly varying the different load parameters
 By varying the forms of movement
 By varying rest intervals
 By varying the external conditions of the activity

The correct application of demonstration methods helps a lot to improve

the assimilation of physical exercises and the rapid formation of dynamic
habits.

Auditory methods :
In this method, the participation of auditory analyzers prevails, whose
fundamental objective is directed at the assimilation of the rhythm of
execution of the exercise by the students, as well as to reconstruct the
temporal characteristics and space of movement. (acoustic
demonstration, sound of the whistle , claps, etc.)
 Proprioceptive methods :
Motor learning requires that we also receive information about what is
happening at the same time in the organism. Propiceptive methods
create the directed sensation of movement (special movement facilities,
means for sensing movements) as can be seen in this group of methods,
It includes the special adaptations that students need to perform
movements in the necessary direction.

Verbal methods
As for verbal verbs, as their name indicates, they are influenced by the
second system of signals. The function of the word in the process of a
physical action is very valid: through the word they transmit knowledge,
they activate and expand the perceptions, whether the tasks are set, an
attitude towards them is formed and the process of their fulfillment is
directed and the moral and aesthetic influence is also made effective.

Exercise methods in the process of learning and perfecting

movements.
This is logically organized according to the type of sports specialty or the
capacity we want to develop.
 A firmly established movement program (composition of the movements,
order of succession and existing link between them).
 In a rigorous regulation of the load and the full direction of its dynamics
in the process of the exercises
 In a rigorous relationship of rest intervals and in a precisely established
order of the alteration of rest and loads.

Exercise method in the learning process .

The assimilation of motor actions can be carried out in whole or in parts.

Repeated progressive exercise method

Its main usefulness is to maintain high work capacity to maintain the
operative shape at the expense of a small energy expenditure in carrying
out the total training load. This method is also called “simulated”.

Interval multiserial method

This method is intended to be used in several training sessions and
consists of the idea of gradually mastering one or another activity
 through the initial division and the subsequent unification in stages of the
parts to the whole.

Game method

The concept of the game method reflects in the sphere of physical

education the methodological particularities of the game, everything that
differentiates it in aspects of methodology from other educational
methods.

Competitive method
Its most notable feature is the cooling of forces in the fight to win the title
or achieve a high result.

There are two ways to use it:

a. The elementary form: consists of the ways to stimulate interest and
activate it during the execution of different exercises
b. The form develops: in a relatively independent way of organizing the
training sessions (control, test, competition or final.

SPORTS TRAINING METHODS

INTRODUCTION :

Training methods are the ways or paths that can be used to achieve the
development of an individual's physical qualities. The use of training methods also
allows for variability and interest in the training as well as greater specificity
depending on the physical quality or qualities that you wish to improve at a given
moment, in short, while training, they motivate.

The planning of sports training becomes more effective to the extent that we
optimally formulate the training method and its direct relationship with the loads of
sports training, where the loads and methods will have a direct and determined
proportionality; where the methods relate a set of exercises that will be repeated in
a systematic and dosed way so that they constitute means of preparation

Mihaly igloo, adapts the training methods of the Finns and makes known for the
first time in Hungary the planning of sports training, which consisted of:
 - Daily work of 20 to 40 km
- Consider the individuality of the athlete
- Work with athletes on their strengths
- Add variety to fractional training
- Give different jobs to each athlete

Woldemar Gerschler, who studies with Reidle, scientifically bases interval training
by making some modifications such as:

- Shorten the distances

- Tight control of heart rate
- Take shorter recovery breaks
- Increase the number of repetitions from 80 to 100
- Moderately increase the intensity of the effort in each repetition

In Australia, trainer Percy Ceruty adopts the Swedes' method, which consisted of
training in contact with nature, baths, breaks, saunas, etc. With the following ways
of working:

- Increasing, intense and gradual work is carried out.

- Use hills, steps in your training
- Reject interval training
- Use interval training for sprinters

In New Zealand, Arthur Lidiard, who was a great follower of the English training,
applied a training duration system to Snell with excellent results and had the
following characteristics:

- Training every day of the week and up to three sessions a day

- Adapt training to the competition calendar
- Divide training into periods (pre-competitive, competitive and post-
competitive)
- Perform training in any type of terrain and climate
- He was not a fan of resistance training
In England, Morgan and Adamson created circuit training, based on the Body
Building of the Americans; This method is based on the use of weights, ropes and
other elements in the form of stations and where the participants change stations,
performing work on several muscle groups alternately with very high intensities;
giving the possibility with this method to train several athletes at the same time with
the aim of improving muscular power and anaerobic resistance

The training methods acquire a systematic character in the load plan, in its
structure, in its longitudinal distribution and correlation with the components of the
loads that are established by the sports training methods themselves and are
classified depending on their usefulness for the development of the different
physical capacities, and are the main components of a training session or unit, etc.

CLASSIFICATION OF SPORTS TRAINING METHODS

a. Continuous address methods

- Invariant continuous methods
- Continuous variable methods
b. Discontinuous address methods
c. Circuit methods

a. Continuous address methods

Invariant continuous methods : As the name says, loads are applied in the
standardized direction; This type of training is used to seek the development of
aerobic resistance capacity, based on cyclical exercises with the execution of
invariable exercises with a moderate intensity ranging from 50% to 85% of the
athlete's maximum intensity; It involves continuous activity without intervals or
pauses for recovery or rest.

Taking into account these two fundamental aspects (duration and intensity),
continuous work is classified as follows:

- Continuous Slow Stroke (CCL)

- Average continuous stroke (CCM)
- Fast Continuous Run (CCR)
The race continues : continuous running systems can be applied to jogging,
swimming, cycling, etc.; The important thing is that you maintain the same running
or swimming pace for a set time or distance.

Slow continuous running: equivalent to long-distance running with slow speeds

or pace, which is used for aerobic endurance training where the volume must be 3
to 5 times the distance of the test and the intensity must be intense. to raise HR.
Up to levels of 50% to 65% of the FCM

Medium continuous running: equivalent to long-distance running with medium

speeds or pace, it is used for aerobic endurance training where the volume must
be 2 to 3 times the distance of the test and the intensity must be intense to raise
HR to levels of 70% to 75% of MHR

Fast continuous running: equivalent to long-distance running with fast speeds or

pace, it is used for aerobic endurance training where the volume must be 1.5 to 2
times the distance of the test and the intensity must be intense to elevate HR up to
levels of 80% to 85% of MHR

Continuous variable methods

They are characterized by varying the external magnitudes of the load by

performing different rhythms of execution of the exercises, always maintaining the
continuity of activity in the athlete's body.

The Fartlek: This method is commonly known as “the game of speeds”, and
consists of alternating periods of time or distances with different intensities of work
within the chosen route.

Types of fartlek

. Oriented Free Fartlek

. Special Fartlek

. Fartlek leader

. Fartlek control
Oriented free fartlek: refers to running with joy, where the variants and sections in
which they will be executed are indicated and guided by the coach. This type of
work is mainly used in the initial meso cycles

Special fartlek: consists of combining running branches with special running

exercises such as thigh raises, alternating jumps, etc.

Fartlek leader: we work with similar groups, that is, a classification is carried out
among the athletes, a captain is also appointed by sections, who will have the task
of making escapes that must be neutralized by the rest of the group

Fartlek control: this type of training is carried out at the end of the general
preparation mesocycle, establishing the distance that must be controlled over time
by the coach.

b. Circuit training methods

Circuit training improves cardiovascular and neuromuscular capacity and consists

of performing series of chosen exercises or activities, using self-loading or hands-
free exercise, working with partners or using devices or implements. A circuit can
have 6, 10 or more stations, in each station a specific exercise will be executed,
trying to perform a certain number of repetitions of each exercise and progressing
through the circuit as quickly as possible until completing it, and lap 2 can be
repeated. or more times and considering an interval or pause between laps before
starting the next

c. Discontinuous direction methods (fractional or interval)

In interval training, periods of effort alternate with periods of recovery or rest. This
type of training can be used in any type of activity or sport, especially in track and
field sports such as athletics, cycling and swimming. The general objective is to
improve aerobic and anaerobic resistance

- The work interval: which refers to the effort in the work to be carried out,
for example: 200m spikes with an intensity or in a set time
- The rest interval: which constitutes the pause between each work interval,
for example: pause of 1min 39 sec between each 200m, trying to allow the
athlete to recover by reducing their heart rate per minute to a previously
established range.
 - The activity of the work interval: refers to what will be done in the pause
between repetitions and series, for example: during the time the pause lasts,
the individual will walk.
- The series: they are a work-rest sequence, for example: the training will
have 4 series, each of 6 200m races with a planned break.
- Repetitions: are the number of work intervals within a series, for example:
in this case 6 runs for each series constitute the repetitions.
- Work intensity: which can be determined in speed in each repetition
(dist/time), in work intensity zone (pulse), etc. For example: in this case, a
time of 30 seconds will be given to complete each repetition of 200m, which
will force the participant to print a speed along the route that in the example
will have to be 6m/s with maximum pulses.
- The total volume of work: is equivalent to the amount of work in a unit of
distance or time, for example: the total volume of work will be 6000 meters,
which are obtained from 5 series of 6 repetitions of 200m.
- Frequency: is the number of times per week that you will train.

Some of the interval methods are as follows:

- Extensive method: long/medium/short extensive

- Intensive method: long intensive / short intensive
- Series method: broken series / simulating series
- Pace method: endurance pace/competition pace
- Repetition method: with long / medium / short intervals
- Sprint interval method

COMPONENTS OF PHYSICAL TRAINING LOADS

a. THE INTENSITY OF THE LOADS

- It is the specificity of the influence of the magnitude of the content and its
duration
- The graduation of work intensity is a latent problem; the power zone in
which the task is located and the duration of the application of the load must
be carefully studied.

b. INTENSITY REGULATION
- The magnitude of the potential (rate of effort-pulsations/minutes)
 - The means used (types of exercises)
- The frequency with which the media is used
- The rest period, between repeated use of the media or training class with a
high potential
- The relationship of the magnitude of the volume of the load with the
completion time

CONTENTS OF THE TRAINING AREAS

 Training zone 1

Aerobic zone is worked at a slow pace and HR It is below 22 beats in 10 seconds.

It produces very low levels of lactic acid and the main fuel is fat. It is used for
warming up and working back down.

 Training zone 2

You work with medium intensity, where the HR It is between 137 and 146 per min.
And lactic acid between 1.5-2 mmol per liter of blood, both fats and carbohydrates
are consumed. You work from 30 minutes to 2 hours 30 minutes. With general
exercises, mixed with sports.

 Training zone 3

The intensity is medium to intensive, the HR is between 147 - 156 per min and
lactic acid between 2-4mmol per liter of blood, carbohydrates are consumed and
greater gain in physical capacity is obtained in the aerobic zone

 Training zone 4 or mixed

Work intensity increases and intervals decrease, HR It is between 157-166 beats

per minute or between 4-8 mmol per liter of blood, the energy is supplied by the
anaerobic metabolism of carbohydrates. It is the mixed zone (aerobic-anaerobic).
Used to improve physical capacity

 Training zone 5 (pace)

The training is anaerobic and where the rhythm of the test is trained with partial
distances in shorter times in each section and reduced rest to create the
competition rhythm in an athlete, it is based on the tactics used in the competition.
  Training zone 5t (lactate tolerance)

Anaerobic zone is trained with fc between 177 and 186 or more than 8 mmol of
lactic acid, for example, work is performed for 40 seconds with recovery of 2 to 3
minutes and causes greater fatigue. It serves to improve anaerobic capacity and
the ability to resist lactic acid production.

 Training zone 5 (lactate production)

It is developed with 4-5 repetitions of 60 seconds of maximum effort at almost

100% intensity with HR between 187 and 196 with a 6-10 min rest where lactate
and HR levels they reach the maximum levels that a person can support

 Training zone 6

Anaerobic alactic zone is speed work in short distances and 100% intensity (20-60
meters of distance or 3-8 seconds in time) the HR and lactate are not considered.
It has effects on the nervous system, therefore it should not be done every day.

RELATIONSHIP OF DURATION OF LOADS WITHIN SPORTS TRAINING

This scheme strictly fulfills a didactic role, with the intention of facilitating the
understanding of the participation of the different ways of the athlete's physical
abilities. For this reason, in the metabolic classifications of the different types of
physical activities and sports we can talk about:

Maximum charges up to 8 seconds

 Massive and dominant alactic anaerobic with slight participation of lactic

anaerobic
 Training speed and power or explosive strength

Maximum loads from 8 to 25 seconds

 Dominant alactic anaerobic, with lactic anaerobic participation

 Training speed, anaerobic alactic capacity and lactic power
Maximum loads from 25 to 90 seconds

 Lactacid anaerobic dominant, with alactacid anaerobic participation

 Training of power and lactacidal capacity

Intense maximum and submaximal loads from 90 to 180 seconds

 Lactacid anaerobic, with aerobic participation.

 Training lactacidal capacity and aerobic power

Maximum and submaximal loads of more than 3 minutes

 For development of aerobic capacity

 Power and aerobic capacity training