Performing various forms of resistance training augments the criteria for improving general and specific forms of strength. A well-known criteria and principle for strength training is the specificity. This principle is well documented and states that, in order for a specific change/adaptation to occur a training regimen must stress a muscle/group of muscle utilizing a specific energy system. The training must be specific toward achieving the desired response.
Examples of this are:
- Strength – designing a program to target a specific type of strength (absolute/maximum strength, speed-strength, starting-strength, endurance- strength, strength-endurance, skill-strength, core- strength, flexibility-strength, etc)
- Endurance: What type of endurance? Aerobic? Strength? Speed? Skill?
- Hypertrophy (muscle growth): Must tax the muscle with a certain level of stress (number of sets/ repetitions/exercises per muscle groups – this is referred to as Volume of training), length of rest periods between sets and exercises, and number of workouts per week/exercise/muscle groups. Research indicates that moderate intensity is standard for muscle growth but it is the VOLUME of training that elicits that optimal overload for muscle growth especially in intermediate/advanced trainees. Genetics also plays a substantial role in one’s ability to maximize muscle growth
The principles of specificity and SAID (Specific adaptation to imposed demands) are often used interchangeably. The only difference is that specificity refers to choosing an action or training form to achieve a desired result and SAID refers to the adaptations that come from the training itself. The training must be specific to the desired goal (specificity) and a response will come from training whether it is the desired response or not (SAID: specific adaptation to imposed demands).
In order to achieve a specific adaptation, the athletes(s) must physically train a specific way to achieve a specific outcome. The ultimate difference is whether the training adaptations will transfer to increased performance. Performing knee extensions on a machine and running frequently will not necessarily transfer to improved running performance. The running training must be specifically tailored to personal goals and the current abilities of the athlete. As well, strength training must be specific toward improving all facets of movement strength in gait, not just the quadriceps (and not just in isolation). Utilizing the proper training methods will equate to better transfer of training toward improved performance.
Summary
Incorporating concepts of specificity are what help you client transfer the work performed within the gym into performance. Performance could mean a race or activities of daily living, but the transfer of ability is what shows your worth as a trainer. All the concepts listed above are important for new trainers to understand and implement while developing new programs.
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