Do you play a sport and/or are looking to improve performance in something competitive? If so, you should be doing “sport specific” training. Sport specific training is any training that is aimed at improving performance. Specific modalities and body positions may need to be trained in order to optimize your performance. Here is how you can do that:
What are the characteristics of your sport or competition (this applies to those running a one-time fun run as well!)? How long does the event take? What body parts are needed? What movements are needed? These are the characteristics we need to define.
Now that you have defined the characteristics of your sport or competition, you need to find a mirror and take a look in it. What are your strengths? What are your weaknesses? This is the most important step as it gives you a place to focus phases of training.
Once you have defined the above, what is the date of your next completion? Because you are training for something specific, we want to set up a structured protocol through “cycles” that are aimed at improving weaknesses, maintaining and improving strengths, and improving sport specific movements. If you have more than 6 weeks before your competition, you can begin with training your weaknesses through general strength and condition principles. Lifting weights and training your energy systems will move your baseline of fitness when it comes time for specific training. As you get closer to your competition, (within 6-18 weeks depending on the sport), it is time to train specific movements and body positions that apply to your sport or competition. After your competition, rest for up to 2 weeks (depending on how taxing the competition was) and then begin with general strength and conditioning. Continue in this fashion, getting more specific as you get closer to your competition.
Training for a specific sport or competition requires more structure than general health training does. Both, however, will use similar movements. As the competition gets closer, more specific work will be needed to optimize performance.
If you have a competition next year, it is time to start training now! Schedule a call with one of our coaches and start improving your performance today. You can book that call here: