But you also do enough other training to bring up athletic qualities that indirectly improve the performance over a longer-term.Īnd this is where intelligent periodisation comes in. found that using loads equal to or heavier than 60 one-rep. Indeed, a 2017 meta-analysis by Schoenfeld et al. When it comes to maximizing strength on a particular exercise, the principle of specificity would imply that we should use heavier loads and lower rep ranges. You do enough goal-specific training to develop the specific qualities needed to perform. Lower reps require heavier loads, whereas higher reps require lighter loads. The solution is to use SOME specific training alongside some non-specific or less specific training. If you must perform in a hot environment, practice in a hot environment. The Specificity principle states that the type of training done should be specific to the individual and their goals. If you must take a test without caffeine, it is best to study without caffeine. It says that, in general, it is best to match your encoding context to the recall environment. If you've read all the way through the article so far then you know that the principle of specificity is essential to your training success, but that too much specific training leads to adaptive resistance and stale training. Tulving called this general principle of matching encoding and decoding contexts the Encoding Specificity Principle. 1 Your training must go from highly generalsuch as lifting weights and cardio to very specific so it includes performing that exercise or skill.
How to Use Specificity in Your Own Training The specificity principle of sports conditioning comes into play when an athlete wishes to excel in a specific sport or activity. So it's pretty much impossible to train more. Search over 14 million words and phrases in more than 510 language pairs. And they're already training to maximum twice per day every single day. Translation for: encoding specificity principle in English->Finnish dictionary. Their body is no longer adapting to that stimulus. They'll become incredibly good at performing heavy lifts. For the first few months, their progress will be phenomenal. To use a simple example, consider someone performing maximal lifts twice per day in the snatch, clean and jerk, and squat (a Bulgarian weightlifting approach).