Specificity_for_Sport - Specificity for Sport N Travis...

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Specificity for Sport N. Travis Triplett, PhD, CSCS,*D This paper was presented as part of the NSCA Hot Topic Series. All information contained herein is copyright© of the NSCA. www.nsca-lift.org
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2 www.nsca-lift.org Introduction One of the main principles utilized in physical training is the concept of specificity. In other words, an individual needs to train in a manner that is most like the way in which they want to perform. To perform better at distance running events, one must run long distances; to be stronger, one must lift heavy weights; to be more explosive and powerful, one must perform explosive lifts or drills. While much of sport specificity in training for a particular sport is addressed by the sport coach, there are aspects of specificity that can be developed more effectively in the weight room setting. Researc h F indings This specificity concept is supported by the physiological changes that are known to occur in the body with various types of resistance training, both normal and explosive. By definition, resistance training includes performing various weight training exercises for a specified number of repetitions (depending on the main desired outcome) generally for multiple sets, with a defined rest period between those sets (again depending on the main desired outcome). Possible desired outcomes include muscular endurance, muscle hypertrophy (size increases), strength, and power, and the emphasis would vary based on the demands of the sport and the time of year in terms of training and competition. The sets, reps, and rest periods vary among these desired outcomes, and a general outline for maximizing each desired outcome is presented in Table 1. Table 1. General Set/Rep/Rest Period Guidelines for Various Program Goals in Resistance Training Endurance Hypertrophy Strength Peak Strength Power (explosive) Sets 3-6 3-10 3-5 3-5 3-5 Reps 12-15 8-12 4-6 1-3 4-7 Rest 30 sec-1 min 1-1.5 min 2-3 min 5+ min 3+ min Explosive training can encompass many things, from plyometrics, which are performed only with body weight, to Olympic lifts, which are generally performed with an amount of weight that is approximately 70-80% of one’s maximum lifting capabilities (1RM), all with the ultimate goal of improving power production. Other explosive resistance exercises that fall between plyometrics and
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Specificity_for_Sport - Specificity for Sport N Travis...

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