The ChrisFit Blog

There are an almost infinite number of goals for which individuals train; fat loss/weight management, performance improvement for sport, bodybuilding, etc. There exist many parallels to the process of training for these goals such as tracking nutrition to optimize results, and basic strength training. However, if the goal is the competitive performance of an exercise or lift, such as olympic lifting, powerlifting, running a race, or even competing in crossfit, there are certain necessities in training to achieve maximum results. That is where specificity comes into play. For example, if the trainees goal includes a one rep max barbell squat to a judged depth, then the trainee needs to practice squatting a loaded barbell to the requisite depth. Repeatedly. The same concept applies to running a marathon. The trainee must practice running at a competitive pace over a long distance on a fairly regular basis.

Technical mastery (or a close approximation thereof) of a given movement is critical to competitive success. In order to achieve proficient movement, you simply need to spend a lot of time practicing it. When it comes to a strength exercise like the squat or deadlift, building the lift is a twofold process (at the minimum). Lifting heavy weights proficiently involves both strengthening the muscles used to move the weight, as well as a high degree of motor coordination. This is where practice comes in. The first part of training for a heavy squat, is to squat relatively heavy. The act of repeating a loaded movement with good form will engrain proper mechanics and teach the body to recruit the right muscles in the correct sequence. That neural adaptation is critical to competitive success and cannot be replaced with alternative exercises, even if they use the same musculature. 

For example, using a chest press machine may be useful to strengthen the pecs, deltoids, and triceps used in the competitive bench press, but it cannot replicate the actual movement pattern of a max lift with a barbell. Similarly, a leg press machine may strengthen the glutes, hamstrings and quads, but will not make a better sprinter unless the athlete actually practices moving his or her body at a high rate of speed over the requisite competitive distance. These exercises are what should be looked at as Assistance Exercises, not replacements for the actual execution of a competitive movement. Most competitive athletes should strive practice their respective competitive movements at least weekly, preferably multiple times weekly at different intensities and relative volume. Of course, as with any "rule" (if any such thing truly exists in the training world), there will always be exceptions. Modifications can be made to allow training around injuries or other case by case limitations, or in the case of a very advanced athlete using a conjugate method (the scope of which is beyond this particular blog). The point being, that substituting or modifying the competitive movement should be the exception rather than the norm.

This concept of specificity can be difficult to grasp from some perspectives, as many trainees are after more aesthetic goals or less specific performance goals. For example, a bodybuilder who wants to improve leg development may choose to perform heavy leg presses and extensions first in their routine rather than squat with a barbell. The bodybuilder does not need to display specific strength on stage, but rather display development of the musculature, so their performance of the squat is not important to their competitive success as it would be to a powerlifter.

Hopefully this clears up some questions regarding training movement specificity, but feel free to ask a trainer if you need clarification!

Steve Decker