![]() Specificity can undoubtedly be taken to the extreme by ignoring the other principles (like our daily ACFT example). If the answer is yes to most of these questions, then you are probably on the right track. double leg, etc.)Īre the conditions similar? (e.g., time of day, temperature, hydration status, etc.) Is this training a similar movement pattern? (e.g., squatting, hip hinge, single leg vs. Is this training the same athletic quality? To further help guide you through situations like this, here are some useful questions to ask yourself when evaluating whether something is specific to the task you are training for: For example, when training to improve your 2-mile run time, is there a place for runs of 4 miles or more? How about a half-mile run performed at a quicker pace than your 2-mile run would be? Figure 2.1 provides an example of the spectrum of specificity as it relates to the 2-mile run. While it may seem obvious that in order to get better at the deadlift, we need to be deadlifting, there will be times where the application of specificity is not so clear-cut. While specificity is the most important principle, it is not ideal to be hyper-specific all of the time, as we’ll see when we talk about periodization later in this chapter. But is that an optimal or sustainable way to train? Not really. ![]() Applied to the extreme, specificity would have us implementing daily testing of the ACFT week after week. For our purposes, the most specific training we can do is perform the full ACFT, all six events performed within 50 minutes and under the same conditions as test day. For example, to be good at soccer, at some point, you need to step onto the field and play soccer against another team in a 90-minute match. In the simplest terms, specificity means that you must train in a way that mimics the event that you are training for. By order of importance, the training principles we will cover are: All training programs of any type and for any goal must respect these principles to maximize performance improvements while minimizing risk for injury or burnout. These principles are all interrelated and must be considered synergistically during the design of a program. The following article is meant to give you an overview of these principles that must be considered when designing a program or evaluating if a program is right for you. These principles MUST be considered in the development of any fitness program, no matter the goal. The effectiveness of a given fitness program comes down to how well it follows a handful of training principles. The truth is that any of those programs can be useful, so long as they align with the athlete’s goals and are implemented intelligently. Whether its 5×5, strong lifts, Bulgarian, functional fitness, or calisthenics-only programs, you can find some ripped dude touting their method as the only way to achieve real fitness gains. And unfortunately, there is no shortage of fitness professionals selling their version of what that is. It is extremely common in today’s fitness landscape for people to be on the hunt for the “best” fitness program.
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