Basically, strength training starts with strength endurance and progresses to increasing the muscle cross-section (hypertrophy training) through to maximum strength training. Of course, it is important to focus on the objective. For example, someone can train exclusively in the area of strength endurance. However, if someone wants to achieve an increase in strength, the above-mentioned sequence must be observed, whereby the next stage can be progressed to after an appropriate training period. The right choice of load is crucial for strength training. Low loads are used to work on strength endurance. As the load increases, a stronger stimulus is applied so that further progress can be made in the strength area. However, it should be mentioned that the load can also be too high, which is counterproductive for training (even in the form of a decrease in performance) and harmful to health.

Three training variants/programmes are used by the majority of athletes:

Basic training I - losing weight / building up

The goals of basic training I:

• Reduce body fat
• Get used to physical exertion
• Increase quality of movement

Basic training I is the ideal introduction to strength training. If it has been some time since your last sporting activity, it is also advantageous to start with basic training I.

Basic training I is a basic training programme that creates the prerequisites for making everyday life and work easier on the one hand and for more intensive training in the next step on the other. Basic training involves working on strength endurance. This improves the body's resistance to physical fatigue. The intensity of basic training is low and the training is suitable for reducing the body fat percentage.

8 to 12 exercises should be selected for a training session. The exercises should involve the whole body. Ideally, you should choose two exercises for the legs, two exercises to train the core muscles (abdomen and back) and two exercises for the upper body (chest and shoulder muscles). This gives you six basic exercises. Additional exercises can be selected for the areas listed or you can choose supplementary exercises (e.g. arms, shoulders).

The exercises chosen are primarily those that are performed with strength machines, as the movements here are guided to get you started. Simple exercises based on your own body weight are also possible. The focus is on strengthening the supporting muscles of the core and back.

In the beginning, little to no additional weight is used so that the exercises can be performed in a controlled and technically correct manner. The principle is quality over quantity. It is also important to avoid imbalances. If an exercise can be performed individually rather than as a complete movement for one side (left or right), this variant is more likely to be chosen in order to avoid muscular imbalances. With an overall movement, there is a risk that you will automatically put more strain on the better side and thus neglect the weaker side even more.

If you want to make progress, you should do this type of training twice a week. If you train once a week, your physical performance will be maintained, but no progress can be expected.

Load factors for basic training I:

• 8 to 12 exercises
• 20 to 25 repetitions per exercise
• Finish the set when 2 to 3 repetitions are still possible
• 1 to 2 sets
• Train 1 to 2 times a week

By trying out the exercises and determining the optimum weight, the first training sessions will take a little longer. However, it is worth taking a little more time for the first few training sessions so that you can define an efficient training programme. It is important to stick to the load factors. If you are constantly doing 30 or more repetitions of an exercise, you need to increase the weight. If, on the other hand, you can only just manage the last repetition of an exercise, the weight is too high. This is because the intensity of basic training I is ideal if 2-3 repetitions are still possible after the last repetition. If a second set is added, a break of one to two minutes should be taken between sets, which, in addition to recovery, serves to keep the movements concentrated and correct. A set, also known as a series, describes the one-off execution of an exercise with different numbers of repetitions. If we talk about three sets, for example, the respective exercise is performed three times, including the corresponding breaks.

The exercises can be changed after every six to eight weeks, thus avoiding monotony for body and mind. If you are satisfied with the results, you can choose exercises of the same intensity. However, you can also increase the intensity and move on to basic training II.

Basic Training II - Maintaining / Strengthening

The goals of Basic Training II:

• Maintain or improve strength
• Prepare for muscle-building training

Furthermore, it is important to create a stable foundation by choosing low weights that can be lifted frequently. The training intensity increases compared to basic training I, as the weight is increased so that only 15-20 repetitions per set are possible. Basic training I mainly involves working with strength machines. Basic training II can also be done with strength machines, but the level can now be increased using cable pulleys. In exercises with cable pulleys, the movement is no longer fully guided, which requires additional stabilisation work by the trainee. In addition, training should be carried out at least twice a week to achieve an appropriate training result. Three training sessions per week are better, with one or two rest days in between for regeneration. If you are satisfied with your physical fitness or have little time for strength training, you should still plan one training session per week to maintain your athletic level.

Stress factors for basic training II:

• 8 to 12 exercises
• 15 to 20 repetitions per exercise
• Finish the set when 2 to 3 repetitions are still possible
• 1 to 3 sets
• Train at least 1 to 3 times a week

If you are satisfied with your training results and feel comfortable doing them, you should stick with this training programme. As with basic training I, the exercises can be changed every six to eight weeks.

Build-up training - increase volume

Aims of build-up training:

• Increase the muscle cross-section
• Increase strength performance

Build-up training is intended to further increase strength performance. The aim is to increase the muscle cross-section and the associated visual change. The training is intensive and should only be practised by athletes who have a solid (strength) foundation. During build-up training, the weights are lifted 8-12 times. In contrast to basic training, the last repetition of an exercise can hardly be performed and additional repetition is no longer possible. The training can be done on the strength machines as well as on the cable pulleys. The level is increased by increasing the weight. Other ways to make the training more difficult include working with free weights (no guidance of the movement by a machine) or exercises can be made more complex through variation (e.g. unstable base). To achieve a respectable result, you should train at least twice a week, but three training sessions would be more beneficial.

Stress factors for advanced training:

• 8 to 12 exercises
• 8 to 12 repetitions per exercise
• End the set with the last possible repetition
• 2 to 3 sets
• Train at least 2-3 times a week

Furthermore, it is important to avoid monotony for both the body and the mind. As with basic training, the exercises in this type of training should also be changed after a few weeks. However, exercises for the core and back must always be included in the programme, as they form the foundation of strength training and should not be neglected, even by very experienced athletes.

1 flipchart with the training variants/programmes and their objectives and forms of exercise (optional)

Multi-set training:

Multi-set training means that the specified number of sets per exercise are performed one after the other.

The idea behind multi-set training is that repeating an exercise several times causes progressive fatigue of the muscle, resulting in an increased training effect. This form of organisation is the most common variant in strength training. As several sets per exercise (3-8) are often performed at an appropriate performance level, the time required for an advanced training session increases significantly with this form.

Conscious breathing:

Breathing should be aligned with the effort. Exhale during the effort and inhale during the return movement.

Avoid compressed breathing:

When breathing under pressure, avoid exhaling. Pressed breathing should be avoided as it can have a negative effect on the heart and circulation, especially in older people.

Torso stability:

The statics in the torso must not be lost. Swinging, twisting or writhing of the body should be avoided.

Slow movements:

The speed should be deliberately slow. Two seconds is ideal for a movement sequence, which also applies to the return movement. If necessary, you can overcome the load more quickly (more explosively), but the weight should still be returned slowly.

1 flipchart with the training principles (optional)

Two teams of three players each (A & B) line up opposite each other on the Indiaca court. Two other teams (C & D) each position themselves behind the active teams.

A plays the Indiaca over the net and moves to the opposite side behind the waiting team D. At the same time, C moves forward, now taking A's position and defending against B's attack, etc.

Aim: React quickly; rethink; anticipate.

1 (volleyball) net

Pitch:
1 Indiaca pad
1 game ribbon / cover

4 to 5 players together have an island (two mats lined up next to each other). There are 2 to 3 balls in the game. The aim of the game is to "banish" all players to their island. Someone is "banished" if they are hit by a ball from an opposing player (either by throwing the foam/softball or hitting it with a bat, depending on the type of game). Players may continue to play from the island, but may not leave the island. It is not allowed to run with the ball.

Variations:

• A player who has been hit may leave the island again if the player who "burnt" him has been hit.
• If a player on the island can throw/shoot an opponent, he/she may leave the island.
• Smolball: A participant may move with the ball while observing the rules of the game (e.g. 4-man rule regarding steps and time in possession of the ball).

Participants:
1 bat ►smolball
1 ribbon/sticker ►team identification

Pro group:
2 soft mats (small) ►playing field (island)

2-3 (foam/soft) balls ►smolball

4 to 5 players together have an island (two mats lined up next to each other). There are 2 to 3 balls in the game. The aim of the game is to "banish" all players to their island. Someone is "banished" if they are hit by a ball from an opposing player (only leg hits are allowed!). The players may continue to play from the island, but may not leave the island.

Variants:

• A player who has been hit may leave the island again if the player who "burnt" them has been hit.
• If a player on the island can hit an opponent, they may leave the island.

Participants:
1 stick ►Futsal/Football, Floorball
1 wristband/disc ►Team identification

Per group:
2 soft mats (small) ►Playing field (island)

2-3 balls ►Futsal/Football, Floorball

Game idea:
Two teams with several outfield players and a goalkeeper play the ball into the opponent's goal with the intercross stick by skilfully attacking. Good defensive behaviour is required to prevent the opponent from scoring goals.

Scoring:
A goal is scored when the ball crosses the goal line completely.

Playing field:
Handball field (20mx40m). (Floorball) goals with a goal circle of 2.75m radius

Number of participants:
5 against 5 (4 outfield players plus 1 goalkeeper)

Playing rules:
The ball is played into the field by the goalkeeper at the kick-off. The ball may only be handled with the stick. It may not be hit or passed with the body. A player may hold the ball in the basket for a maximum of 5 seconds. If a ball lands out of bounds, the player who puts the ball back into play can either run into the court with the ball or play a pass from the sideline (observe the 5-second rule). If the ball falls to the ground, players have the option of picking it up with their stick or "covering" it. To "cover" the ball, cover it with the basket of the stick. After covering the ball with the basket, the opponents must keep a distance of 3 metres and the player with the ball must make a pass (it is not possible to continue running after covering the ball). An attack must be executed within 30 seconds.

Intercrosse is played without contact between body/body and body/stick. The player with the ball may only run or stand (star step allowed). Walking is prohibited. When running, the stick must be held in both hands. Catching, throwing or "covering" is permitted with one hand. The ball may not be touched with the hand.

The goal circle around the goals has a radius of 2.75 metres. Attackers are not allowed to enter this circle. Within this circle, however, the goalkeeper is allowed to defend the ball with his body and guide it with his hand.

Strict man-to-man defence must be observed. Each defender must be assigned to an attacker, as zone coverage or so-called doubling of attackers is prohibited. As the defender is not allowed to attack the attacker, he must try to skilfully restrict the attacker's running and passing routes, intercept passes and quickly secure free balls.

A and B pass a ball to each other in a given space. C and D try to gain possession of the ball by intercepting it and then pass it to each other. Which team has more passes within 2'?

Variant:
Which team manages 10 passes first?

Per player:
1 intercross stick

Per pitch:
1 intercross ball

Three players (A, B and C) pass the ball to each other in a confined space. A fourth player (D) tries to intercept the ball. If D is able to recover the ball, he swaps places with the player who made the mistake.

Variant:
B and C must always pass to A.

Per player:
1 intercross stick

Per pitch:
1 intercross ball

Two participants face each other and pass the ball to each other. The distances, types of pass and ball reception are varied. After the static form, the participants move freely around the hall/terrain and pass the ball to each other while moving.

Pro Gruppe:
1 Intercross-Stock
1 Intercross-Ball

In a confined space, 2 teams of 4 players each play against each other. One additional player from each team is located in one of the two opposite end zones. This player may move freely there. A point is scored by passing a ball to the player in the end zone. Three passes between the field players are required before a point can be scored.

Per player:
1 intercross stick

Per pitch:
1 intercross ball

Tyres are spread out on the ground in a demarcated field (more than the number of players per team). Two teams play against each other and try to put the ball into a hoop. The defenders can prevent this by placing a leg in the hoop. It is not possible to score twice in a row in the same hoop.

Per player:
1 intercross stick

Per pitch:
1 intercross ball
x game wristbands / overcoats ►team identification
x tyres

Tyres are spread out on the floor in a defined area (more than the number of pairs). The pairs try to pass to each other into the hoops. A point is scored if the partner can catch a pass in a hoop. Points cannot be scored twice in a row in the same hoop. Which pair will score more points in 3'?

Per player:
1 intercross stick

Per group:
1 intercross ball
x tyre

At the corner points of the route (the route symbolises a square number "8"; this results in 6 corner points, as the intersection/intersection point is not included), the participants spread out as individual runners or in small groups of 2-4 people. The running direction is the same for all participants and is predetermined (it may be necessary to change direction from time to time, e.g. after a complete lap). The runners at the corner points 1/4 start simultaneously to the next corner point, where a handover to the next runner/group takes place (in the case of group work, the start only takes place as soon as all previous runners have reached the corner point). Note: When meeting at the centre point, keep right of way. The figure-eight run is repeated as often as specified by the sports leader (1 lap = 6 intervals) before a slightly longer break is taken. The exercise form can then be repeated.

Variant:
Integrate additional tasks for the waiting runners at the corner points: e.g. push-ups, squats, trunk bends, jumps, etc.

Distance: 400m distance in the form of a square number "8" (approx. 50m per section)

Exercise duration: 6 x approx. 50m

Break: 1-3 minutes (easy run back to the starting point or wait in place)

Repeats: 2-10 times

Intensity level: 3 (medium) / 4 (hard)

Hmax: 80-90% (extensive interval method) / 90-95% (intensive interval method)

Rule of speech: speak in full sentences / short exchanges

Both beginners to running training and experienced runners will benefit from the extensive interval method. Ideally, you should choose the extensive variant before the intensive interval units, but the runner should already have a good basic training programme. The breaks between the workouts are relatively short and the running pace is somewhat slower than during intensive interval training (80-90% HRmax). It is important that the heart rate does not fall below 120 beats per minute so that the body does not slow down too much. Extensive interval training takes place slightly below the anaerobic threshold and aims to increase aerobic performance (ideal training for longer competitions such as half marathons or marathons). Intensive interval training is used by ambitious runners to work on their basic speed. The heart rate range is 90-95% of the maximum heart rate. The training takes place at or above the anaerobic threshold, i.e. in the "red zone". This requires the activation of fast-twitch muscle fibres and improves maximum oxygen uptake, lactate tolerance and pace hardness. The pace is fast (at competition speed or slightly below) and the breaks between efforts are longer than with the intensive form (suitable as training for shorter competitions such as 5km or 10km runs).

8 marking cones/caps

Each group has a bingo card at the starting point. At the turning point there are corresponding number cards (numbers face down). The runners each pick up a number card (it is not possible to swap) and bring it to the group. The number card is placed on the corresponding field of the bingo card at the starting point. Which group is the first to have a complete row (horizontally, vertically or diagonally)?

Per group:
1 marking cone/cap/colouring stick
1 bingo card (5 x 5)
25 number cards

At the turning point of the relay there are numerous letter tokens (letters face down), which are available to all groups. The runners each pick up a token (it is not possible to swap) and bring it to the group. If there are no more tokens available or after a time limit set by the sports leader, the groups have 2 minutes to form (correct) words. Each letter used for a word is worth one point. Which group scores the most points?

Variant:
Which group is the first to have all the necessary letters to create a solution word defined by the sports instructor? In this variant, the token is looked at at the reversal point, if it can be used, it is taken to the group. If the letter cannot be used (already present in the solution word), the token is left behind and the group returns to the group without a new letter before sending the next runner off to the tokens with a handshake.

x game pieces (letters)
1 stopwatch

A memory sheet with signs/symbols (e.g. degree signs, circle, square, etc.), pictures (e.g. tree, star, house, etc.) or formulae (e.g. a2+b2=c2, 4+5x3=19, etc.) is located at the turnaround point of the relay. The runners memorise as many fields as possible so that they can enter them on a blank answer sheet at the start. The next runner is therefore well advised not to start immediately, but to communicate with the previous runner to clarify the status of the solution process. The first group to complete all the fields on the answer sheet correctly wins the relay.

Per group:
2 marking cones/capsticks/colouring sticks
1 solution sheet
1 answer sheet
Writing materials

Each group has a set of Jass cards (cards face down) at the turnaround point. The runner may only take certain cards there that have been defined by the game master (e.g. red or black cards). Otherwise, the card is placed face down again and the runner returns to the group without a card to send the next runner onto the course with a handshake. Which group is the first to collect all of the specified cards (18 cards) or has collected the most cards after a certain amount of time.

Variant I:
The criteria are tightened up by only collecting a certain colour (e.g. all heart cards, only pictures of a certain colour).
Variant II:
The runners collect a card of their choice in each round, which is used to build card houses at the starting point. Which group is the first to have built 5 card houses or the most card houses after a certain time (1 house consists of a total of 7 cards)?
Variant III:
Four groups are formed and each team is assigned a colour (diamonds, hearts, spades, clubs). Only 1 set of cards is used. The respective runners of the groups run to this set and turn over a card. They may only take the revealed card with them if it matches the colour of their group. Otherwise, they run back to the group without a card to send the next runner onto the course with a handshake. Which team is the first to collect all the cards of their colour?

1 stopwatch

Per group:
1 set of Jass cards (French)

Marking cones are used to mark out two triangles of different sizes that touch in one corner. Both participants in a team of two start at the point where the two triangles touch. One participant runs round the corners of the small triangle, the other round the corners of the large triangle. After three laps, the two participants switch triangles and perform the exercise again. There is a short break between the individual intervals; a longer recovery phase should only be planned once both triangles have been circled three times. The exercise form can then be repeated.

• Small triangle side: 25-50m (75-150m per interval)
• Large triangle side: 75-100m (225-300m per interval)
  

Variant:
Change the size of the triangles.

Distance: 75-100m or 225-300m distance in the form of a triangle (25-50/75-100m per section)

Exercise duration: 3 x 75-100m; 3 x 225-300m (= total of 6 intervals, 300-400m)

Pause: 1-3 minutes (between intervals)

Repeats: 1-2 times

Intensity level: 3 (medium) / 4 (hard)

HFmax: 80-90% (extensive interval method) / 90-95% (intensive interval method)

Rule of speech: speak in full sentences / short exchanges

Both beginners to running training and experienced runners will benefit from the extensive interval method. Ideally, you should choose the extensive variant before the intensive interval units, but the runner should already have a good basic training programme. The breaks between the workouts are relatively short and the running pace is somewhat slower than during intensive interval training (80-90% HRmax). It is important that the heart rate does not fall below 120 beats per minute so that the body does not slow down too much. Extensive interval training takes place slightly below the anaerobic threshold and aims to increase aerobic performance (ideal training for longer competitions such as half marathons or marathons). Intensive interval training is used by ambitious runners to work on their basic speed. The heart rate range is 90-95% of the maximum heart rate. The training takes place at or above the anaerobic threshold, i.e. in the "red zone". This requires the activation of fast-twitch muscle fibres and improves maximum oxygen uptake, lactate tolerance and pace hardness. The pace is fast (at competition speed or slightly below) and the breaks between efforts are longer than in the intensive form (suitable as training for shorter competitions such as 5km or 10km runs).

Per field:
5 marking cones/caps

Half of the participants line up in the centre of a square (25-100m on each side) in two columns of one, facing each other and equipped with a ball (passers). The remaining participants spread out evenly in the corners of the running circle (runners). At a signal from the sports director, the first runner starts to the next corner, where he sends the second runner onto the track with a handshake. He in turn joins the waiting group at the back. The runners run until each participant is back at the starting point (or several rounds), thereby setting the time available for the passers in the centre of the square. From the start command, the foremost passer in the column passes the ball to the player on the opposite side. After the pass, he runs to the other side and stands behind the waiting group. Each complete pass by foot or hand (the sports director may define rules such as Ground pass or receiving the ball between two specific lines) scores one point. Which team scores more points during their pass?

Variant I:
Define different ways of transporting the ball (instead of passes) for the group in the centre:

• Ball (e.g. medicine ball or gymnastic ball)
• Transport the ball (e.g. medicine ball or gym ball) by holding it up;
• Transport the ball on your thighs in a four-footed gait;
• Pinch the ball between your feet and move around bouncing.

1 ball/throwing disc (frisbee)
4 marking cones/caps ►field markings

Half of the participants:
1 stick/stick ►intercross/lacrosse, smolball, floorball

Sports leader:
1 stopwatch

A rectangle laid out with marker cones serves as a circuit (20-30m per side = 80-120m intervals). A set of memory cards is laid out in each corner, where a group positions itself. At the start of the game, each group may reveal two cards from their set. If they match, two more may be revealed. Otherwise, the whole group has to run a lap around all the marker cones. Which team is the first to find all the memory pairs?

Variant:
Change the type of movement (e.g. backwards, hopping on one leg, crab walking, etc.), whereby the fun factor takes centre stage and the interval training takes a back seat with this variation.

4 marker cones/caps/colouring sticks
4 sets of memory cards

Form groups of four and number the participants within the group. The participants run behind each other in single file at a certain distance (approx. 50 metres) and at a normal basic pace (number one at the very back, number four at the very front). Number one catches up with number two, then number two catches up with number three, before number three catches up with number four. Number four now runs back to number one before catching up and replacing the person in front from the beginning. The exercise continues until the participants have returned to the same order in the single file as at the start of the exercise (number 4 at the front, number 1 at the back). If several runs are desired, the participants can pause in place after a complete run or continue at a relaxed trot in order to then start the next runs/releases (possibly forming new groups).

Variant I:
Change the distance of the participants.
Variant II:
Change the basic pace.
Variant III:
Change the size of the group (3-8 participants).
Variant IV:
The number one picks up the number two. The pair catches up with number three together, number three now replaces number one, etc.

Exercise duration: 4 x 50m + additional distance of the participants at basic pace

Pause: 1-3 minutes (relaxed trotting or waiting in place)

Repeats: 2-8 runs

Intensity level: 3 (medium) / 4 (hard)

Hmax: 80-90% (extensive interval method) / 90-95% (intensive interval method)

Rule of speech: speak in full sentences / short exchanges

Both beginners to running training and experienced runners will benefit from the extensive interval method. Ideally, you should choose the extensive variant before the intensive interval units, but the runner should already have a good basic training programme. The breaks between the workouts are relatively short and the running pace is somewhat slower than during intensive interval training (80-90% HRmax). It is important that the heart rate does not fall below 120 beats per minute so that the body does not slow down too much. Extensive interval training takes place slightly below the anaerobic threshold and aims to increase aerobic performance (ideal training for longer competitions such as half marathons or marathons). Intensive interval training is used by ambitious runners to work on their basic speed. The heart rate range is 90-95% of the maximum heart rate. The training takes place at or above the anaerobic threshold, i.e. in the "red zone". This requires the activation of fast-twitch muscle fibres and improves maximum oxygen uptake, lactate tolerance and pace hardness. The pace is fast (at competition speed or slightly below) and the breaks between efforts are longer than with the intensive form (suitable as training for shorter competitions such as 5km or 10km runs).

No material required

A running route of 15-20 metres is marked with cones (A-B), followed by another marker 2 metres behind it, which defines the run-out route (B-C). The participants in the small group sprint from line A to B as quickly as possible. The distance from B to C is intended for slowing down. After completing the run, they return to line A, with 10 seconds available before the next run is tackled. A total of 7 sprints are completed (each with a 10-second break). This is followed by a longer break of 4 minutes to recover, after which a second series of 7 runs is carried out. During the longer break, the other group performs its runs. The series can be repeated any number of times (here 2 runs).

6 marking caps

Push an inverted vaulting box including 1-3 centre sections (possibly filled with medicine balls) back and forth over a certain distance (approx. 10-15 metres) (push the bob). The two groups compete against each other. When one participant has pushed the sled back to the start, his team-mate takes over the sled. As soon as each participant has completed two runs, the race is over. Which group is faster? Any number of series can be completed in the time available, but longer recovery phases must also be incorporated (if necessary, reduce weight by removing medicine balls).

2 vaulting boxes
4 marking cones (or colouring sticks)
3-6 medicine balls (optional)

One runner runs in a slalom to the turning point (e.g. colouring stick, marker cone or cone) or to the hall wall and back. On the way back, the runner either also runs in a slalom or runs directly to the group to send the next runner onto the course. The sports director determines a number of runs (4-8) that each participant must complete before a run is finished. The groups can be changed after a run.

Replacements: Run over a line (with a handshake), through a gate, around the group with a handshake (on the back of the next runner), crawl through the legs of the next runner, hand over an object, etc.

Variant:
At the first and last or at each obstacle (e.g. painting stick, marker cone or cone), perform a complete turn around the slalom markings.

Per group:
5-7 colouring sticks

A runner runs around a turning point (e.g. colouring stick, marker cone or cone) or to the hall wall and back before sending the next runner onto the course. The sports director determines a number of runs (4-8) that each participant must complete before a run is finished. After a run, the groups can be changed.

Replacements:
run over a line (with a handshake), through a gate, around the group with a handshake (on the back of the next runner), crawl through the legs of the next runner, hand over an object, etc.

Per group:
2 marking cones/caps/colouring sticks