Last updated: 3 October 2026
Reviewed by Jordan Morley, FA Level 2 Football Coach
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.
- 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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The principle of specificity holds that training adaptations are most transferable to performance when the training closely resembles the actual movement patterns, energy systems and intensity demands of the target sport — which is why a marathon runner gains relatively little direct race-performance benefit from heavy squatting alone, even though it builds general strength, compared to running-specific training that more directly matches the sport's actual demands.
FAQ
What does the principle of specificity mean in training?
That training adaptations transfer most effectively to actual sporting performance when the training closely matches the movement patterns, energy systems and intensity demands of the target sport or activity.
Does general fitness training have value if it's not sport-specific?
Yes — general fitness and strength training still provide a valuable foundation and can address weaknesses or imbalances, but the most direct performance improvements typically come from training that closely mirrors the specific sport's actual demands.