Specificity
The principle that training adaptations are specific to the type of training performed.
Updated
The principle of specificity states that your body adapts specifically to the type of training you do. Running improves running, not swimming. Lifting heavy builds strength, not endurance. This is why training should match your goals and why athletes perform sport-specific training as competition approaches.
Examples
- Heavy singles for powerlifting
- High-rep training for endurance
- Sport-specific movements for athletes
Related Terms
Compound exercises
Put this into practice with exercises from the library.
Single-Arm Linear Jammer
Strength · Barbell
Single-Arm Push-Up
Strength · Bodyweight
Single-Leg High Box Squat
Strength · Other
Single-Leg Hop Progression
Plyometrics · Other
Single-Leg Lateral Hop
Plyometrics · Other
Single-Leg Stride Jump
Plyometrics · Other
Single Leg Butt Kick
Plyometrics · Bodyweight
Single Leg Push-off
Plyometrics · Other
Common questions
What is Specificity?
The principle that training adaptations are specific to the type of training performed. The principle of specificity states that your body adapts specifically to the type of training you do.
What exercises train the Specificity?
Good options include Single-Arm Linear Jammer, Single-Arm Push-Up, Single-Leg High Box Squat, Single-Leg Hop Progression, Single-Leg Lateral Hop. Each links to a step-by-step guide with demonstration images.
What are examples of Specificity?
Heavy singles for powerlifting; High-rep training for endurance; Sport-specific movements for athletes.
Put it into practice
12-Week Muscle Building · £29
A 12-week, four-day hypertrophy plan in three phases, with a modest calorie surplus