Training to Improve Aerobic Power: Interval Training( high intensity 85-100% HRmax work & recovery periods. Overload and recruitment order principles) Low to Moderate intensity continous( body recompisition increase fat usage lower glycogen usage. Specificity and recruitment order principles) High intensity continous(longer duration & slightly lower intensity than interval training)
Training to improve Anaerobic: ATP-PCR training( supra high intensity sprint intervals 5-10 sec. Goal is to inc ATP turnover rate) Glycolytic training(very high inten intervals 20-60sec. Goal is to inc tolerance to H+ & glycolytic capacity
Training strength: Overload to neural gains/hypertrophy to overload to hypertrophy to maximal strength.