Are you being Specific with your Athletes?

Are you focusing on or designing your programme around the correct training principles during the season for your athlete(s)?
 
We all want to get the most out of our athlete(s) throughout the year and we have already discussed the fine line between Overreaching vs Overtraining. However, are you applying the Principles of Training effectively?

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​In this blog, I will aim to highlight some key information within one of the most important training principles: Specificity that you should be focusing on with your athlete(s). I use my 4-step method:

1. Outline
2. Pinpoint
3. Apply
4. Re-Test

How to Define Specificity of an Athlete?

I have become accustomed to the diversity within S&C when dealing with athletes. This isn’t due to the obvious; the nature and nurture of sport and its ever growing demands, but because I don’t focus on just one sport. Perhaps I take too much on? However, this has been the mould for my ever on-going experience and professional learning curve.
 
Programming for multiple athletes across a range of sports can become very complex. Even within a certain sport at the semi pro level, I am still coming across the “copy & paste” based programmes – Forwards and Backs – one rule for all!
 
The way I see it, an S&C coach has a duty. A duty to plan effective, specific and functional training and programming.
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One of the most complex areas I find when planning is specificity. I keep it simple. I do so by applying my 4-step process: Outline, Pinpoint, Apply and Re-Test. By following these steps I can logically plan detailed and specific sessions and programmes for multiple athletes, which are then focused towards their specific playing positions (in team sports). 

The S&C Coaches’ Guide: for the Application of Specificity

​Definition

This is the principle of training that states that your athlete(s) ‘gym’ & ‘pitch’ based S&C sessions should be relevant and functional for their sport (and position in team based sports).

​Application

 4-Step Method

Step #1. Outline by means of;

• Testing
• Feedback (coach/player or via match analysis)
• Results based

To choose the function the athlete(s) is needing to improve on:

• Speed
• Endurance
• Maximal Strength
• Strength Endurance
• Maximal Power
• Agility

 

Step #2. Pinpoint within this function how you are going to achieve the overall aim (to improve his/her functional performance). This can be:

- Varying the types of Strength Training:

• Hypertrophy
• Max Strength (1RM)
• Strength-Endurance (3RM)

- Overall Power
- Power Endurance
- Max Speed
- Functional Speed:

• Decision making
• Reactions
• Footwork
• Position Specific needs: (beating the defender, line-speed etc.)

Step #3. Apply the correct training intensities, loads and duration that are specific to the athlete(s) to encourage potentiate results.   

​Step #4. Re-Test to gain vital feedback, which will show validity in your programming and even increase your athlete(s) confidence and motivation.

Wrapping up

By following my 4-step process, I believe you too can simplify your planning and programming for your athlete(s).
 
You're probably already going through some ideas in your head, right? Tell me how you plan to create your own specific programming in the comments. I'd love to help out!