The principle of specificity states that training adaptations are specific to the type of training performed. A cyclist who only trains on a bike develops cycling fitness; adding swimming doesn’t improve cycling performance. The corollary is that sport-specific training always outperforms general training when the goal is sport performance. For fitness, specificity means matching exercises to your goals: if you want to run faster, running is more specific than cycling. However, general fitness base-building (strength, aerobic capacity) can support sport-specific performance.
Key points
- Body adapts specifically to demands placed on it
- Sport-specific training beats general for sport goals
- General fitness supports sport-specific performance
- SAID principle: Specific Adaptation to Imposed Demands
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