Definition
The specificity principle states that physiological adaptations are highly specific to the type of training stimulus applied. You adapt specifically as demanded by activity.
Explanation
- Your body adapts specifically to imposed demands. Endurance-focused training induces endurance improvements. Strength training increases strength.
- Sport practice elicits changes matching sport needs. Aerobic training does not transfer perfectly to strength sports and vice versa.
- Some carryover exists between resistance and endurance training due to general activity benefits. But best results come from matching training and goals.
- Following programs designed for your targets provides the right specificity more so than haphazard workouts. Consistency and progressive overload drive adaptations.
Examples
- Heavy squats and deadlifts to improve powerlifting totals.
- High rep olympic lifts with short rest for CrossFit conditioning.
Related Terms
- Bio-individuality, exercise selection, training adaptations
Common Questions
- Will any exercise give benefits? To a degree, but targeted training produces far better results matched to goals.
- Don’t I need comprehensive fitness? Yes, but emphasize specificity first and build other capacities in support.
Do Not Confuse With
- General physical preparedness (GPP) – Broad fitness without specialization.
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