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Specific training methods are used to bring about specific outcomes and even the timing and order of when to use each training method can be planned to the finest detail. All methods of training need to be specific to the individual performer, component of fitness and the activity.

Continuous training develops cardiovascular fitness

• A minimum of 20 minutes sub-maximal work (steady rate, lower intensity).
• Target heart rate range between 60% - 80% maximum heart rate (maxHR).
• Swimming, running, cycling, walking or a combination of these disciplines.
• A distance runner or triathlete would use continuous training.

Fartlek training develops a range of components and is used by games players. Fartlek means 'speed play'.

• A form of continuous training.
• Changes in speed, incline and terrain are used to provide changes in exercise intensity.
• Aerobic and anaerobic work can be done in the quantities that suit the performer and it is more varied than continuous training.
• Footballers, tennis and hockey players would use fartlek training.

Interval training can develop strength, speed, muscular endurance and cardiovascular endurance

• Periods of work interspersed with periods of rest.
• A wide variety of fitness types can be developed.
• Structured by planning the duration of the work and rest intervals, the intensity of the work intervals and the number of work-rest intervals.
• An example of a sprint session might be 6 × 100m at 12 seconds with 2 minutes rest in between.
• Interval training can be used for almost any sport providing it is planned for the type of fitness required.

Circuit training can develop strength, speed, agility, muscular endurance or cardiovascular stamina

• A form of interval training.
• A series of exercises or activities arranged in a special order called a circuit.
• A circuit usually involves 6-10 exercises performed at stations.
• The exercises work different muscle groups and circuits usually avoid working the same muscle group at two consecutive stations.
• Examples of circuit exercises are sit-ups, press-ups, squats, lunges and step-ups.
• Sports skills can also be included such as dribbling, shooting and passing for basketball players.
• Circuit training can be used for almost any sport providing it is planned for the type of fitness required.

Weight training develops strength and muscular endurance

• A form of interval training.
• Intensity is measured in a percentage of the most weight a person can lift one time and is known as % 1 REP MAX (% of maximum lift).
• Time is structured in reps and sets with specific timings for recovery between sets.
• Strength training involves high weights and low reps; muscular endurance training involves low weights and high reps.
• Huge range of possible lifts combining machines, free weights and body weight exercises.
• Most sports performers and athletes use weight training to improve strength and muscular endurance, for example cyclists, rugby players and athletic throwers.

Plyometric training develops power

• High intensity exercise involving explosive movements.
• The muscle is lengthened and then rapidly shortened to develop the explosive capability of the muscle, like an elastic band which recoils after being stretched.
• Suitable for well-trained athletes; can easily cause injury if not used properly or not enough recovery allowed.
• Very effective for developing power.
• Involves bounding, hopping and jumping.
• Any sports requiring sprinting, throwing or jumping would use plyometrics, for example netballers and volleyballers.

HIIT (High Intensity Interval Training) develops cardiovascular endurance/stamina and anaerobic fitness

• Short bursts of intense exercise with short recovery breaks in between.
• Gives the same effects as long duration endurance training but in a shorter period of time.
• The work interval intensity should be between 80 – 95% max HR; recovery intensity should be 40-50% maxHR.
• Example sessions on an exercise bike might be three minutes of high intensity pedaling followed by 3 minutes of recovery pedaling, repeated three to five times or 30 seconds of all-out effort followed by recovery pedaling for 4 minutes, repeated three to five times.
• HIIT would be beneficial to many sports and is also recommended for health reasons.