Principle of Specificity

The Principle of Specificity, or SAID principle (Specific Adaptations to Imposed Demands), states that training must be specific to one’s goals, as the growth they will see will be based on the type of training completed.

So you want to get better at something?

You need to practise that thing. 

One’s training should be specific and relevant to the sport, activity, or movement pattern and individualised to be effective. The more specific your workouts, the better your results.

Here are 4 key points about specificity in exercise and life: 

• Match the training to your goals

A person training for a marathon must incorporate running into their training program. Running has got to be the main component of the program. Complementary exercises would then balance the program to help prevent overtraining.

Training for a 200-meter dash is way different from training for a 10K or endurance event. A sprinter may vary resistance to gain speed by running up hills or stadium stairs to train type II muscle fibers, anaerobic muscular capacity, and the cardiovascular system. An endurance athlete will vary the duration of their workouts to improve muscular endurance and aerobic cardiovascular capacity. 

An individual training for an obstacle course event must train for the specific requirements of that race—grip strength, muscular endurance, mental toughness, and proprioception are examples of these requirements.

• Muscle Adaptation 

If you want to strengthen a particular muscle group, you need to find out the context (i.e. specific demands place on muscles as per activity type) then perform exercises that target that specific muscle group.

That being said,

For a runner - glutes training is crucial for maintaining proper running form, preventing injuries such as IT band syndrome and knee pain, and improving overall running efficiency.

For lifters - glutes training is crucial for overall lower body strength, stability, and power generation. 

Treat personal development like skill development. See skill development as muscles groups you want to target.

Identify the skills or qualities you want to improve and focus your efforts on practising and honing them. Whether it's public speaking, time management, or emotional intelligence, dedicate time and effort to developing these skills.

• Exercise Selection & Skill Improvement 

To improve a specific movement, focus on exercises that use the same pattern. For instance, to strengthen your squat, prioritise squats over leg presses. This ensures all relevant muscles are targeted and coordinated effectively. 

A basketball player should work on footwork, lateral movements, agility and quickness through drills and plyometrics. 

If you want to improve your time management skills, consistently practice using specific methods such as time blocking, Pomodoro Technique or Eisenhower Matrix.

• Energy System Development 

Different sports place varying demands on the body's energy systems, and athletes need to train accordingly to meet those demands.

By targeting the specific energy systems that are most heavily utilised in a given sport or activity, athletes can improve their performance in a more targeted manner. For example, a sprinter may focus on developing the ATP/CP system (phosphagen system) through short, high-intensity sprint intervals to enhance explosive power.

Energy systems development within the principle of specificity can be metaphorically applied to the allocation of your time, focus, and resources to different aspects of your life.

• Focusing on career advancement: Requires training the 'anaerobic system' of your mind, developing quick thinking, problem-solving, and adaptability.

• Building strong relationships: Needs the 'aerobic system' - patience, understanding, consistency, and emotional endurance.

• Handling emergencies: Requires the 'phosphagen system' - quick reflexes, decision-making under pressure.

Just as an athlete trains different energy systems for different events, we need to develop different 'energy systems' in life to excel in various areas.

What is the biggest takeaway?

Focus, prioritise, move with intention.

Prioritise your development efforts based on your specific goals and values. Focus on activities and habits that align with your long-term vision for yourself and be intentional about where you invest your time and energy.

One-size-does-not-fit-all

No single type of resistance exercise can address the various needs of the human body. Rather than using just one type of resistance, you should vary the resistance throughout the training cycles based on the physical qualities that are most desired.

Please do not get distracted; stay focused!!

Too much cross-training violates the fitness principle of specificity. Therefore, you have sport-specific goals, cross-training should be included in the off-season or during a taper. 

Personal case study: I want to look skinny and have abs

My fitness journey began in 2018 when societal pressures and personal dissatisfaction with my body led me to prioritise weight loss. Despite being already thin, I felt "fat" and "bloated," driving me to extreme workouts focused on burning calories. Driven by the gym culture of "killing it," I focused on high-intensity workouts, believing that maximum heart rate equaled maximum results.

Based on the principle of specificity,

• I would only do abs workout from Youtube videos titled “best abs workout”

• I would do a lot of “cardio” to burn my calories off just by running

Initially, my training was misguided. The principle of specificity was misunderstood; I focused on superficial aesthetics rather than overall fitness.

While wanting to look good is valid, it's essential to build a foundation of knowledge to achieve long-term results. A sustainable approach required a broader understanding of nutrition and exercise. 

Looking back, here are some things that future me (as a coach) would tell younger me:

While it's understandable that you might think focusing solely on abs workouts and cardio is the way to achieve a skinny look with visible abs, this approach may not be the most effective or sustainable in the long run. Based on the principle of specificity, here's why your current training plan may not be optimal for achieving your goal of looking skinny with visible abs:

1. Spot Reduction Myth:

   The idea that you can target fat loss in specific areas of your body, such as the abdomen, through exercises like crunches and other abs workouts, is a common misconception. In reality, spot reduction is a myth. In other words, doing a million sit-ups won't reduce abdominal fat (even if it does give you strong ab muscles under the layer of fat).

2. Overall Body Fat Percentage:

   To achieve a "skinny" look with visible abs, you need to reduce your overall body fat percentage. This requires a combination of regular exercise, a balanced diet, and a focus on building lean muscle mass. Cardio alone may not be sufficient to achieve this goal.

3. Strength Training:

   While having well-developed ab muscles is important for visible abs, strength training exercises that target multiple muscle groups are also crucial for overall body composition and metabolism. Including exercises like squats, deadlifts, and push-ups in your workout routine can help you build muscle and burn more calories.

4. Nutrition:

   Achieving visible abs is not just about exercise; it's also heavily influenced by your diet. To reduce body fat and reveal your abs, you need to focus on maintaining a healthy, balanced diet that supports your fitness goals. This includes consuming adequate protein, healthy fats, and carbohydrates, as well as managing your overall caloric intake.

5. Rest and Recovery:

   Overtraining specific muscle groups, such as the abs, without allowing for proper rest and recovery can lead to injury and hinder your progress. Make sure to incorporate rest days into your workout routine to allow your muscles to recover and grow.

In summary, to achieve your goal of looking skinny with visible abs, it's important to take a holistic approach that includes a well-rounded workout routine, a balanced diet, adequate rest and recovery, and a focus on reducing overall body fat percentage.

What is one uncomfortable truth about starting a fitness journey that I wish more people knew?

As you embark on your fitness journey, I hope you don’t compare your chapter 1 to someone else’s chapter 50. By knowing what specifically you wish to work towards, you are already getting yourself a headstart in your journey. 

Begin with exercises that suit your current fitness level. As you get stronger, gradually progress to more challenging variations. Don’t get me wrong - there is no harm in joining group fitness classes, but here’s what I experienced: 

You push yourself > you might not get the movement specifics right > You get lucky and you’re ok > overtime, an injury might be brewing > you start experiencing pain and you stop exercising for a while > you get back to it but still suffer from this nagging pain which now becomes your limiting factor/weakness > you continue working out, trying to avoid that part that hurts > you consult a physio and you start rehab work > you start regaining some confidence to push yourself > ….

All this is to say….

Your body is all interconnected. Train with intention and purpose. The more aware you are of your body, the better equipped you'll be to avoid common pitfalls and achieve your fitness goals.

Similarly, in life, approach your goals with intention and clarity. What do you truly want to achieve? By setting meaningful goals and taking deliberate steps, you'll be well on your way to living a fulfilling life.