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Circuit training is a method that is used often. It is done with other people, not just yourself but it is possible to do on your own. It is a circuit where there are different stations that work different parts of your body and you can choose which exercise to work on. you can do this for 1 minute at each station but do the cycle around 3 times for it to be effective. this should be done roughly once a week as you do not want to overwork your body. This works on your muscles and also works on your cardio vascular endurance. The advantage of this is that it works every muscle and it is not usually just working on one muscle and there is less chance for injuries. The only disadvantage in this is that it can be very hard to remember what each station is and you may do it incorrectly.

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Hill sprints are very intense sprints that really push you to your limit. this mainly covers speed but also it could cover cardio vascular because it does take a lot of effort to complete. You should only do this for a short period of time as it is very easy to injure yourself doing this exercise. this should be a weekly exercise to see improvement. You have to sprint at full effort up a hill of your choice and then either walk or jog back down for rest. The advantages of this is that it really works your legs and well see improvement rather quickly. The disadvantages of this are that you need to be highly motivated and you can get injured very easily as you are pushing yourself to the limit.

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This training method is another word for a jumping training, you can use this training in a circuit type of training but only use jumping exercises. It concentrates on power mainly but it also helps with your muscular endurance as you are working your muscles to get those energetic jumps. You use your leg power to jump on to platforms or over obstacles. This will be done in short times so that you are really working those muscles to get a lot more power. The advantages of this is that it is a very efficient training method and can be done easily. The disadvantage for this it is easy to get injured whether you pull a muscle or trip on one of the platforms as you lose energy during this exercise.

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Static training is where you stretch a joint to its point and holding for a certain period of time, usually 10 to 30 seconds each stretch. This exercise should be done regularly to assure that you do not injure yourself by pulling a muscle. You should switch which joint you are concentrating to reduce chance of injury. This method is very good to increase your flexibility range and it does not take any time to set up and perform this exercise. The main disadvantage is that you can over stretch one of the joints if you are concentrating on it too much.

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Interval training concentrates mainly on your cardio vascular endurance but it could also work on speed as it is short fast paced speeds. It is where you work at you hardest level for a certain period of time and then rest for longer or the same amount of time. This should be done weekly to prevent any injuries if you do it often You can do this on a bike or running and it puts your level of fitness to the test. The advantages of this are that it really makes you work and you can see if you are able to complete it. The disadvantages of this is that because you are pushing to you limits you have a very high chance of muscle injury or even falling over.

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5x5 training is the most simple and but is very effective. it works your strength and it could also work on your muscular endurance as you are doing it for a fairly long period. it is a quite intense exercise therefore you should alter between different exercises during your routine. You will do one exercise for example, Squats. You will do 5 reps of a weight of your choice and also will do 5 sets of the exercise you have chosen. the advantages are as I said, very simple but also very effective if it is done often in your workout routine. The disadvantage of this is that you can get bored of this easily and you can get injured easily if you decide to change the weight because you are getting bored of the same exercise all the time.