![]() ![]() The first thing Gondek looks for is sufficient range of motion throughout the shoulder, elbow, spine, and hips to achieve optimal throwing patterns. Overhead throwingĪnother sports-specific example is training for throwing athletes. ![]() Therefore, Gondek says when designing a 5k training plan, she incorporates quick bursts of speed and power geared toward shorter distances, tempo runs just shy of their goal running pace, and a few time trial runs that train the muscles and cardiovascular system to run at your goal race pace.Įqually important, she says, is strengthening the muscle groups used with running: hips, lower legs, core, and to a smaller extent, the arms. “A 5km race (3.1 miles) typically requires more fast-twitch muscle recruitment over a shorter period of time, whereas a marathon (26.2 miles) requires more slow-twitch muscle fiber recruitment,” she says. Gondek says when working with clients who want to train for a 5k running race versus a marathon, there are subtly different muscle demands due to the difference in overall speed and duration of the events, even though both require running. It should also include exercises that make you stronger and able to compete at high speeds, such as plyometric exercises and Olympic-style lifts. When you’re developing a program based on specificity, there are a few things to emphasize, including:įor example, if you’re training for a sprinting event, you’ll want to design a conditioning program that is performed at high speeds. The principle of specificity is a critical part of a training program for competitive athletes, avid exercisers, recreational athletes, or anyone wanting to improve specific aspects of performance, strength, flexibility, or cardiorespiratory fitness. When your training mimics the movements or skills required in a sporting event or fitness activity, you’re applying the principle of specificity. If you don’t use the principle of specificity, you risk wasting time and energy, and you may not reach your goals in a timely manner.Īpplying the principle of specificity to a training program helps you reach your goals and avoid injuries that could happen from incorrect or poor preparation ( 2). Applying specificity correctly allows you to have a program designed around gains and goals that is efficient, focused, and effective. The body makes gains from exercise according to how the body exercises. Training adaptations will occur specifically within the movements and activities you train, for the metabolic demands you experience, with the exercise intensity and muscle groups used ( 1). This also means that other muscle groups that are not recruited during that training do not see the same adaptation and training response,” explains Gondek. “The muscles you train during a specific exercise are the ones that begin to adapt and respond. “Our bodies adapt and respond to the type of exercise or training that we do (also known as mode), how often we do that exercise (also known as frequency), the amount of time that we do the exercise (also known as duration), and the intensity of the exercise,” says Kasia Gondek, PT, DPT, CSCS, of Fusion Wellness and Physical Therapy. Simply put, the principle of specificity states that how you train should mimic the skills, movements, and actions required to perform and excel in the game, activity, or event you’re participating in.
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