Specificity of Training
Specificity is an important principle in strength training, where the exercise must be specific to the type of strength required, and is therefore related to the particular demands of the event. The coach should have knowledge of the predominant types of muscular activity associated with his/her particular event, the movement pattern involved and the type of strength required. Although specificity is very important, and it is necessary in every schedule to include exercises of a general nature such as power clean, squat. These exercises may not relate too closely to the movement of any athletic event but they do give a balanced development and provide a strong base upon which highly specific exercise can be built. Specificity is the principle of training that states that sports training should be relevant and appropriate to the sport for which the individual is training in order to produce a training effect.The Specificity Principle simply states that training must go from highly general training to highly specific training. The principle of Specificity also implies that to become better at a particular exercise or skill, you must perform that exercise or skill. To be a good cyclist, you must cycle. The point to take away is that a runner should train by running and a swimmer should train by swimming.
Adaptations to training are most evident in elite athletes. For example, the effects of years of rigorous training clearly distinguish the bodies of distance runners from throwers.
For distance runners, major adaptations from the demands of sustained running include a larger, stronger heart and increased blood vessels to supply oxygen to the specific muscles involved in running. In contrast, adaptations to training for throwers include increased size and thickness of specific muscles of the body that are trained to improve power.
This principle applied to sports fitness training means that the overall energy demands of the sport determine which fitness components (e.g., strength, power, endurance) should be developed so that the requirements of the sport are matched.
For example, basketball fitness training should include some distance work with intermittent speed and agility training. In contrast, golfers would require little distance work, but train for power and flexibility. Sport skills are unique and competitive sports require athletes to command an arsenal of options for executing skills so that they can make split-second adjustments in a variety of competitive situations.
Specificity for learning sport skills involves performing a variety of closely related movements rather than practicing and perfecting any single skill or movement only, specificity of skill learning means that athletes must develop variations of skills so that they can quickly adapt to the different conditions they will encounter in game play.
volume is the sum of all repetition performed multiplied by the resistances used during a strength training session, it is how many sets or reps. increase the volume is increasing the ammount of sets or reps you do intensity is how much you can make yourself sweat increase the intensity is taking shorter rest periods between sets or doing supersets or giant sets just something that makes you work harder
http://exactsports.com/blog/principle-of-specificity-are-you-training-right/2010/04/22/
Adaptations to training are most evident in elite athletes. For example, the effects of years of rigorous training clearly distinguish the bodies of distance runners from throwers.
For distance runners, major adaptations from the demands of sustained running include a larger, stronger heart and increased blood vessels to supply oxygen to the specific muscles involved in running. In contrast, adaptations to training for throwers include increased size and thickness of specific muscles of the body that are trained to improve power.
This principle applied to sports fitness training means that the overall energy demands of the sport determine which fitness components (e.g., strength, power, endurance) should be developed so that the requirements of the sport are matched.
For example, basketball fitness training should include some distance work with intermittent speed and agility training. In contrast, golfers would require little distance work, but train for power and flexibility. Sport skills are unique and competitive sports require athletes to command an arsenal of options for executing skills so that they can make split-second adjustments in a variety of competitive situations.
Specificity for learning sport skills involves performing a variety of closely related movements rather than practicing and perfecting any single skill or movement only, specificity of skill learning means that athletes must develop variations of skills so that they can quickly adapt to the different conditions they will encounter in game play.
volume is the sum of all repetition performed multiplied by the resistances used during a strength training session, it is how many sets or reps. increase the volume is increasing the ammount of sets or reps you do intensity is how much you can make yourself sweat increase the intensity is taking shorter rest periods between sets or doing supersets or giant sets just something that makes you work harder
http://exactsports.com/blog/principle-of-specificity-are-you-training-right/2010/04/22/