The principle of specificity is foundational in exercise science and dictates that training must closely mimic the movements or systems that you want to improve. In simple terms, the more your training resembles your target performance or goal, the better your results will be.
What is Specificity?
The principle of specificity states that to improve at a particular sport, movement, or fitness attribute, your training must directly or indirectly support that goal. This concept applies broadly, whether you aim to increase strength, hypertrophy, endurance, or any other physical quality. The closer your training mimics the desired outcome, the more effective it will be in achieving that outcome.
How Does Specificity Apply to Exercise?
Specificity can be applied in various forms across different training goals:
Strength Training: If your goal is to increase your bench press strength, you need to spend time practicing the bench press itself or closely related movements. Training your chest, triceps, and shoulders with specific movements like barbell bench presses or dumbbell presses would be more effective than unrelated exercises like running.
Hypertrophy (Muscle Growth): In hypertrophy training, specificity means performing exercises that directly stimulate muscle growth. For example, doing leg presses specifically targets the quadriceps, which is necessary if your goal is to grow your quad muscles. However, doing unrelated exercises like long-distance running or boxing would not contribute to this goal.
Endurance Training: If you want to become a better marathon runner, you should engage in running-focused training. Strength training or hypertrophy work can still be useful to an extent, but they won’t be as effective as training that specifically builds endurance.
Sports Training: Sports-specific movements focus on replicating the exact skills and energy demands required in a sport, honing precision and performance in competition (A directly specific approach). In contrast, General Physical Preparedness (GPP) builds overall strength, endurance, and resilience, providing the foundational fitness needed to support sport-specific training (Being a great example of indirect specificity). While GPP improves general fitness, sports-specific movements directly enhance performance in targeted areas, highlighting the balance between both in an effective training program.
The Importance of Specificity in Program Design
When designing a training program, it’s crucial to ensure that all aspects of the program align with your goals. Misapplying this principle can hinder progress. For example, if you train your arms intensely but your goal is to improve leg strength, you’re violating the specificity principle.
The Role of “Directed Adaptation” and “Training Modality Compatibility”
The sub-principles of directed adaptation and training modality compatibility fall under specificity:
- Directed Adaptation: Repeated and sequential training sessions focusing on the same skills or systems enhance adaptations over time. This stacking of adaptations leads to more significant improvements in that specific area.
- Training Modality Compatibility: Different types of training interfere with each other. For example, endurance and hypertrophy training compete for the body’s resources, making it difficult to excel in both at the same time. It’s crucial to align your training modalities to support your main goal.
In conclusion, the specificity principle is the most critical guiding factor in any effective training program. Whether your goal is to increase muscle size, strength, or endurance, your training should directly contribute to that outcome for the best results.
While it’s great to have a plan, the key to success often lies in the details. Seeking guidance from professionals who understand the science of training can significantly enhance your progress. They can help you design a program that’s not only effective but also tailored to your unique needs and capabilities. Reach out now to take the first step and watch your fitness journey transform!
References:
Israetel, Mike, and James Hoffmann. Scientific Principles of Hypertrophy Training. Renaissance Periodization, 2018.
Israetel, Mike, et al. The Renaissance Diet 2.0. Renaissance Periodization, 2019.
Hoffmann, James, and Mike Israetel. Scientific Principles of Strength Training. Renaissance Periodization, 2017.