Whether or not you’re seeking to enhance athletic efficiency, enhance talent degree, or enhance total health, making use of the precept of specificity can assist you get the outcomes you want in a well timed method.
“Specificity brings coaching from extraordinarily generic, like lifting weights or core work, to very distinct the place an athlete or leisure exerciser practices their designated sport or exercise,” says Keke Lyles, DPT, advisor, and head of efficiency at Uplift Labs.
Whereas specificity is just one coaching precept, it’s a essential element of any complete athletic program or health routine.
Right here, we take a more in-depth have a look at the precept of specificity, the way it’s utilized, its professionals and cons, and the way it compares to cross-training.
Merely put, the precept of specificity states that the way you prepare ought to mimic the talents, actions, and actions required to carry out and excel within the recreation, exercise, or occasion you’re taking part in.
“Our our bodies adapt and reply to the kind of train or coaching that we do (also referred to as mode), how typically we do this train (also referred to as frequency), the period of time that we do the train (also referred to as length), and the depth of the train,” says Kasia Gondek, PT, DPT, CSCS, of Fusion Wellness and Bodily Remedy.
“The muscle tissue you prepare throughout a particular train are those that start to adapt and reply. This additionally signifies that different muscle teams that aren’t recruited throughout that coaching don’t see the identical adaptation and coaching response,” explains Gondek.
Coaching variations will happen particularly inside the actions and actions you prepare, for the metabolic calls for you expertise, with the train depth and muscle teams used (1).
The physique makes positive factors from train based on how the physique workouts. Making use of specificity appropriately permits you to have a program designed round positive factors and targets that’s environment friendly, targeted, and efficient.
For those who don’t use the precept of specificity, you danger losing time and power, and you might not attain your targets in a well timed method.
Making use of the precept of specificity to a coaching program helps you attain your targets and keep away from accidents that would occur from incorrect or poor preparation (2).
When your coaching mimics the actions or expertise required in a sporting occasion or health exercise, you’re making use of the precept of specificity.
The precept of specificity is a essential a part of a coaching program for aggressive athletes, avid exercisers, leisure athletes, or anybody wanting to enhance particular points of efficiency, energy, flexibility, or cardiorespiratory health.
Once you’re growing a program primarily based on specificity, there are some things to emphasise, together with:
- muscle tissue and joints you have to prepare
- pace of motion
- power methods you have to prepare
- actions you have to prepare
For instance, in case you’re coaching for a sprinting occasion, you’ll wish to design a conditioning program that’s carried out at excessive speeds.
It must also embody workouts that make you stronger and capable of compete at excessive speeds, corresponding to plyometric workouts and Olympic-style lifts.
Gondek says when working with shoppers who wish to prepare for a 5k working race versus a marathon, there are subtly completely different muscle calls for as a result of distinction in total pace and length of the occasions, regardless that each require working.
“A 5km race (3.1 miles) sometimes requires extra fast-twitch muscle recruitment over a shorter time frame, whereas a marathon (26.2 miles) requires extra slow-twitch muscle fiber recruitment,” she says.
Subsequently, Gondek says when designing a 5k coaching plan, she incorporates fast bursts of pace and energy geared towards shorter distances, tempo runs simply shy of their aim working tempo, and some time trial runs that prepare the muscle tissue and cardiovascular system to run at your aim race tempo.
Equally vital, she says, is strengthening the muscle teams used with working: hips, decrease legs, core, and to a smaller extent, the arms.
One other sports-specific instance is coaching for throwing athletes. The very first thing Gondek seems to be for is enough vary of movement all through the shoulder, elbow, backbone, and hips to attain optimum throwing patterns.
If the vary is lower than superb, she focuses the primary a part of their coaching periods addressing that with practical vary conditioning, flexibility workouts corresponding to dynamic stretching, and self-joint mobilizations to enhance joint vary of movement and muscle flexibility.
As soon as her sufferers obtain optimum motion all through the vary of movement wanted for throwing, Gondek then incorporates focused workouts to coach the next muscle teams: core, rotator cuff, hips, and arms.
“The workouts incorporate each explosive and highly effective motion, in addition to sub-maximal endurance workouts within the positions utilized in throwing, coupled with throwing apply,” she explains.
Within the gymnasium
One other manner to consider the precept of specificity is within the gymnasium. For instance, if one among your targets is to strengthen the chest muscle tissue, you have to carry out workouts that focus on this space, corresponding to bench press, chest flys, and push-ups.
This may additionally apply to cardiovascular coaching. For those who’re coaching for a half-marathon, you need to incorporate a number of working exercises, cardio routines, and weight coaching into your total program.
That stated, in case you spend extra days doing basic cardio coaching like using a motorbike, swimming, or elliptical exercises, you’re not making use of the precept of specificity, which might have you ever give attention to working exercises like hills, pace, tempo runs, intervals, and distance runs.
Whereas one of these coaching will enhance cardiovascular functioning, it’s not particular to working and will not contribute to your total targets.
Examples of the precept of specificity embody coaching for a 5k by incorporating sprints and shorter coaching runs. A throwing athlete ought to add movement-specific energy coaching workouts that focus on the throwing muscle tissue within the higher physique.
For those who’re new to specificity, you could be questioning if the advantages outweigh the drawbacks. The excellent news is: sure, there are extra professionals than cons, however it is very important convey consciousness to each.
The advantages embody talent mastery, improved conditioning, muscular energy and endurance particular to your chosen exercise, and higher preparation for an occasion.
In keeping with Lyles, specificity may also assist improve efficiency and reduce accidents for an untrained or under-trained particular person. He compares it to a teeter-totter.
“On one facet, you might have an under-trained particular person, and on the opposite facet, you might have an elite athlete. If the teeter-totter is weighed down on the under-trained particular person, this individual would undoubtedly profit from particular coaching, and it might assist them enhance each bodily, but in addition from a talent standpoint,” he explains.
Nonetheless, the extra that individual performs and the extra elite participant they grow to be, Lyles says that teeter-totter will shift to the opposite facet, and now you grow to be in danger for overtraining or overuse accidents.
“I imagine that well being and efficiency are on the identical teeter-totter, and to actually optimize efficiency, you push the bounds in a single course, and because it begins to shift a method, you focus extra on the opposite,” he says.
As a result of nothing is ever free from drawbacks, the precept of specificity can have some unfavorable outcomes if not utilized appropriately.
Incorporating a number of sports activities coaching rules like progressive overload, periodization, variation, and relaxation is one of the best ways to make sure total health and efficiency (3).
For those who solely give attention to specificity, you might find yourself unbalanced or discover that your efficiency and skill decreases over time.
The advantages far outweigh the drawbacks. On the professionals facet, the precept of specificity can assist enhance efficiency, enhance athletic expertise, and reduce accidents. That stated, making use of different coaching rules to your program is essential to total athleticism and health ranges.
Whether or not your aim is an athletic competitors, street race, or to extend your decrease physique energy, you have to incorporate movement-pattern specificity into your coaching program to adapt to the calls for (2).
Making use of the precept of specificity to your train routine depends upon the game or exercise you’re coaching for. If you wish to get higher at a particular athletic process or exercise, you have to use the muscle tissue in a manner that mimics the duty itself.
For instance, in preparation for a race, it’s vital to search out working routes that resemble the course you can be competing on — particularly if the course has a number of hills, you’ll want to include hill coaching in your exercises.
When Gondek trains novice, leisure, or elite athletes, she addresses and improves their foundational motion first, adopted by extra sport-specific motion and train.
“When our our bodies can entry the total vary of movement and adaptability wanted to attain sure motion patterns, we will then start to construct energy and particular motion patterns which are wanted in our sport or exercise,” she explains.
By specializing in coaching motion first, adopted by sport-specific muscle teams wanted for sport or a kind of train, Gondek says you’ll be able to maximize efficiency, in addition to forestall accidents from overuse or utilizing the improper muscle teams.
As soon as that’s achieved, you’ll be able to prepare the precise muscle teams and motion patterns wanted in your sport or exercise.
You possibly can apply the precept of specificity to any coaching program together with these for novice, leisure, and elite athletes.
Cross-training and specificity of coaching are each key parts of any good coaching program. Whereas they share some related elements, they aren’t the identical factor.
“Specificity of coaching signifies that we prepare the actions, expertise, muscle teams, and the cardiovascular system for a particular sport or exercise,” says Gondek.
Cross-training, however, is an exercise, motion, or train that’s not sport or activity-specific.
“This may appear like many alternative issues and presents a number of advantages to any coaching program together with damage prevention, prevention of burn-out or boredom, and diversifies your cardiovascular coaching,” she says.
One other manner of cross-training, says Lyles, is it’s utilizing one other sport or exercise to organize in your primary sport.
An excellent instance of this can be a soccer participant who desires to develop their cardio system (conditioning). They’ll use swimming as a strategy to cross-train.
Lyles says, typically talking, one of the best ways to consider cross-training is, if there’s a particular high quality that you just wish to develop in your sport, you should utilize one other sport the place that high quality is closely emphasised to develop it.
Lyles additionally factors out that cross-training is usually carried out in a vogue that de-loads your mostly overloaded joints.
As an illustration, a basketball participant who sometimes places loads of stress on their knees will use boxing as a strategy to develop their cardiovascular conditioning whereas limiting the stress on their knees.
Specificity refers to performing coaching actions particular to athletic expertise or actions. Cross-training is utilizing one other sport or exercise to organize in your primary sport. Cross-training just isn’t sport-specific, however it could possibly contribute to total cardiovascular and muscular energy.
Making use of the precept of specificity to your athletic coaching or basic exercises can assist enhance efficiency, enhance talent degree, and probably cut back the possibility of getting injured.
In case you have questions on incorporate sports-specific coaching into your routine, contemplate working with an authorized private coach, energy and conditioning specialist, or bodily therapist. They’ll design a program particular to your wants and ensure you’re getting off on the proper foot.