The Principle of Specificity: You Get Better at What You Practice
Quick Intro
The principle of specificity says that the body adapts in ways that match the demands placed on it. Running improves running and squatting improves squatting, while gains carry over to other activities only to the extent that the activities are similar. It is the reason athletes spend most of their time practicing their own sport.
The Idea in Plain Terms
Training adaptations are specific in several ways:
| Aspect | What it means | Example |
|---|---|---|
| Muscles | Only trained muscles adapt | Leg work does not build arms |
| Movement pattern | The exact motion matters | Leg press helps the squat less than the squat does |
| Joint angle | Strength is greatest near the angles trained | Partial reps build partial-range strength |
| Speed | Fast training builds fast force | Slow lifting transfers less to sprinting |
| Energy system | The system used improves most | Short sprints do not build marathon endurance |
| Skill | Coordination is task-specific | Running skill does not carry to swimming |
The principle gives a way to choose exercises. Start from the goal and break it into its demands and choose training that matches them. It also explains why general fitness work such as strength training supports sport but does not replace sport practice.
Specificity has a limit. Some adaptations are general: improved heart function and blood vessel health and muscle size help many activities. Because of that, most programs combine general preparation with specific practice, and the balance shifts toward specific work as an event nears.
A Worked Example
A person who wants to run a 10-kilometer race can look at the demands:
| Demand | Specific training |
|---|---|
| Sustained aerobic effort | Long runs and tempo runs |
| Race pace | Intervals near goal pace |
| Leg endurance | Running, with strength work as support |
| Technique | Running drills and form practice |
Swimming and cycling improve fitness and give the legs a rest, and they do not replace running if the goal is a run.
What the Research Shows
Specificity is one of the best-supported ideas in exercise science. A classic study by Behm and Sale in 1993 showed that training with an intent to move fast produced speed-specific gains, even when the actual movement was slow because of a heavy load. Studies of joint angle show strength gains concentrated near the angles trained, with some spread to nearby angles.
Research on transfer shows that gains from exercises that look like the target skill carry over more than gains from unrelated exercises. Strength gained in a gym transfers to performance in sport to a degree that depends on how close the exercises are to the skill.
Studies on energy systems show that sprint training and endurance training each improve their own systems, with some overlap.
Who It Suits
This principle applies to everyone choosing exercises. It matters most to:
- Athletes preparing for a sport or event.
- People training for a task such as hiking or moving heavy furniture.
- Anyone confused about why general workouts do not improve a specific skill.
How to Use It
- State the goal in specific terms.
- List the main demands, such as movements, speeds and energy systems.
- Choose exercises that match those demands.
- Use general training to build a base and for variety.
- Move toward specific practice as the event nears.
- Test your goal skill regularly.
Common Misunderstandings
It is not only about copying the sport with weights.
It is not a reason to skip general strength work.
It is not absolute. Some benefits carry over.
FAQ
Does squatting make me jump higher? It helps, and jump practice helps more directly.
Is cross-training useless? No. It maintains fitness with less strain on the main sport.
What about weighted sport tools? They can change movement mechanics, so use them carefully.
How specific should training be for beginners? General fitness comes first.
Where This Comes From
Behm DG and Sale DG, 1993, velocity specificity of resistance training (Sports Medicine, 15, 374 to 388), and Behm DG and Sale DG, 1993, intended rather than actual movement velocity determines velocity-specific training response (Journal of Applied Physiology, 74, 359 to 368). General discussion follows strength and conditioning texts.
Related to: SAID principle, FITT, variation and energy systems.