Whether you’re aiming to improve athletic performance, skill levels, or overall fitness, you can apply the principles of specificity to get the results you need in a timely manner.
“Specificity brings very common training, such as weightlifting and core work, to the place where athletes and recreational exercises practice designated sports and activities,” said DPT’s advisor. , Said Keke Lyles, Head of Performance. Uplift Lab..
Specificity is just one of the principles of training, but it is an important element of a comprehensive exercise program and fitness routine.
Here we will take a closer look at the principle of specificity, how it applies, its strengths and weaknesses, and a comparison with cross-training.
Simply put, the principle of specificity indicates that training methods need to mimic the skills, movements, and actions required to perform and excel in participating games, activities, or events. I am.
“Our body adapts to the type of exercise and training we do (also called mode), how often we do it (also called frequency), and how long we do it (also called duration). And react.), And that Exercise intensity“Is called Cassia Gondec, Fusion wellness and physiotherapy PT, DPT, CSCS.
“A muscle that you train during a particular exercise is one that begins to adapt and respond. This also means that other muscle groups that were not hired during that training do not see the same adaptations and training responses. “Gondec explains.
Training adaptations occur especially with the exercise intensity and muscle groups used in the movements and activities you train, due to the metabolic demands you experience (1)..
The body benefits from exercise depending on how the body exercises.Profit and benefit from applying specificity correctly Goal It’s efficient, focused, and effective.
If you do not use the principle of specificity, you risk wasting time and energy and may not be able to reach your goals in a timely manner.
By applying the principle of specificity to your training program, you can reach your goals and avoid injuries that can be caused by improper or inadequate preparation (2).
If your training mimics the movements and skills required for a sporting event or fitness activity, you apply the principle of specificity.
The principle of specificity is an important part of a training program for competitive athletes, avid exercisers, recreational athletes, or anyone who wants to improve certain aspects of performance, strength, flexibility, or cardiorespiratory fitness. ..
When developing a program based on specificity, there are some highlights:
- Muscles and joints you need to train
- Moving Speed
- Energy system that needs to be trained
- Movements you need to train
For example, if you are training Sprint For events, you need to design a conditioning program that runs at high speed.
You also need to include exercises that allow you to compete stronger and faster, such as plyometric exercises and Olympic-style lifts.
Gondec 5k training Both running races and marathons require running, but muscle requirements vary slightly depending on the overall speed and duration of the event.
“A 5km race (3.1 miles) usually requires more distance Fast muscle The marathon (26.2 miles) requires the mobilization of muscle fibers that contract more slowly, but the mobilization in a shorter period of time, “she says.
Therefore, when designing a 5k training plan, Gondec said, a quick burst of speed and power for shorter distances, a shy tempo run to the target running pace, and several times to train the muscles and cardiovascular system. It is said that it incorporates a trial run. Your goal race pace.
Equally important is to strengthen the muscle groups used in running. The hips, lower limbs, core, and less to the extent the arms.
Another sport-specific example is training for throwing athletes.It’s enough for Gondek to look first Range of motion Achieves the optimal pitching pattern for the shoulders, elbows, spine, and entire hips.
If the range is not ideal, she focuses on the first part of the training session, with flexible exercises such as functional range adjustment, dynamic stretching, and joint range of motion and muscle flexibility. We will work on mobilization of self-joints to improve.
Once the patient achieves optimal movement over the range of motion required to throw, Gondec incorporates targeted exercises to train the core, rotator cuff, hip, and arm muscle groups.
“This exercise incorporates explosive and powerful movements, as well as sub-maximum endurance exercises at the positions used in throwing, combined with throwing exercises,” she explains.
At the gym
Another way to think about the principle of specificity is Jim. For example, if one of your goals is to strengthen your chest muscles, you should perform exercises in this area, such as bench press, chest fly, and push-ups.
This also applies to cardiovascular training. If you’re training for a half marathon, you’ll need to incorporate some running training, cardio, and weight training throughout your program.
However, riding a bicycle, swimming, Elliptical Workouts do not apply the principle of specificity of focusing on performing workouts such as hills, speed, tempo runs, intervals, and long distance runs.
While this type of training improves cardiovascular function, it is not specific to running and may not contribute to your overall goals.
Examples of specificity principles include 5k training by incorporating sprints and shorter training runs. Throwing athletes need to add exercise-specific strength training exercises aimed at the throwing muscles of the upper body.
If you are new to specificity, you may wonder if the advantages outweigh the disadvantages. The good news is: Yes, there are advantages over disadvantages, but it is important to bring awareness to both.
Benefits include skill acquisition, improved conditioning, strength and endurance specific to the activity selected, and better preparation for the event.
According to Lyles, specificity also helps improve performance and minimize injuries to untrained or untrained individuals. He compares it to a seesaw.
“One has an untrained individual and the other has an elite athlete. If the seesaw weighs heavily on an under-trained individual, this person is certainly a particular trainer. Benefiting from it, it helps them improve not only physically but also in terms of skills, “he explains.
But the more that person plays, and the more they become elite players, Lyles says the seesaw will shift to the other side, and now you Overtraining Or overuse the injury.
“I believe that health and performance are the same seesaw. To truly optimize performance, push the limits in one direction, start shifting in one direction, and focus in the other. “Masu,” he says.
The principle of specificity can have some negative consequences if not applied correctly, as nothing is flawless.
Focusing solely on specificity can lead to imbalances and poor performance and ability over time.
The advantages far outweigh the disadvantages. On the pros side, the principle of specificity helps improve performance, improve athletic performance and reduce injuries. However, applying other training principles to the program is important for overall athletic performance and fitness level.
Whether your goal is to increase athletics, road racing, or lower body strength, you need to incorporate exercise pattern specificity into your training program to adapt to your needs (“2).
Applying the principle of specificity to your exercise routine depends on the sport or activity you are training. If you want to be better with a particular exercise task or activity, you need to use your muscles in a way that mimics the task itself.
For example, when preparing for a race, it’s important to find out running Routes similar to competing courses — especially if the course has multiple hills, you should incorporate hill training into your training.
When Gondec trains beginners, recreational, or elite athletes, she first tackles their basic movements, improves them, and then makes more sport-specific movements and exercises.
“Once our body has access to all the range of motion and flexibility needed to achieve a particular exercise pattern, we can begin to build the intensity and specific exercise patterns needed for sports and activities. “I will,” she explains.
Gondec maximizes performance by first focusing on exercise training and then on the sport-specific muscle groups required for sports and certain types of exercise, resulting in injury abuse and incorrect muscle groups. It says that you can prevent the use of.
Once that is achieved, you can train the specific muscle groups and exercise patterns required for your sport or activity.
The principle of specificity can be applied to any training program, including beginners, recreation and elite athletes.
Cross-training and training peculiarities are both important elements of a good training program. They share some similar components, but they are not the same.
“Training specificity means training movements, skills, muscle groups, and the cardiovascular system for a particular sport or activity,” says Gondec.
Cross trainingOn the other hand, is an activity, movement, or exercise that is not specific to a sport or activity.
“This can look like many different things and offers multiple benefits to any training program, including injury prevention, prevention. Burnout or boredomAnd diversify your cardiovascular training, “she says.
Another view of cross-training, according to Lyles, is to use different sports and activities to prepare for the main sport.
A good example of this is a soccer player who wants to develop an aerobic system (conditioning). They can use swimming as a method of cross training.
Lyles, generally speaking, the best way to think about cross-training is to develop using another sport, where that quality is highly emphasized, if there is a particular quality you want to develop in the sport.
Lyles also points out that cross-training is usually done in a way that reduces the load on the most commonly overloaded joints.
For example, basketball players who typically put a lot of stress on their knees use boxing as a way to develop cardiovascular conditioning while limiting the stress on their knees.
Specificity refers to performing training movements that are specific to athletic performance or activity. Cross-training is the preparation of the main sport using another sport or activity. Cross-training is not sport-specific, but it can contribute to overall cardiovascular and muscular strength.
Applying specificity principles to exercise and general training can improve performance, improve skill levels, and reduce the chance of injury.
If you have questions about how to incorporate sports-specific training into your routine, consider working with a certified personal trainer, strength and conditioning specialist, or physiotherapist. They can design a program for your needs and make sure you get off with the right foot.