Specificity of Training

Your training must be specific to your goals. This is particularly true if you are training for performance. If your performance relies on you being able to run, then you must be able to run. Lance Armstrong’s performance in the NY marathon is a great demonstration of someone seemingly having the appropriate attributes to perform well but not having trained specifically enough. A sub 3 hour marathon is a great performance for someone who didn’t train for it at all but considering Lance is the best road cyclist the world has seen you would think his performance would have been closer to an elite one.

Unfortunately for Lance his fitness on the bike didn’t transfer to running fitness. If it didn’t work well for one of the world’s elite athletes then it it’s probably not going to work for a genetically average person. Fortunately you can reach your goals despite your genetics if you train specifically for them. Increased strength will require you to lift heavy weights. Increased running speed will require fast running speeds during training. Ball sports require motor skills like running and jumping that must be practised as often as hand and foot skills like throwing and kicking.

Cross training can occur through using general means to supplement your specific training. A sprinter for instance will lift weights to increase their strength to help propel them down the track. This is in addition to their sprint training that trains their technique and speed. If all they do is lift weights they will become stronger but their running technique will fall apart and they’ll get slower.

Make sure sufficient time is devoted to your specific training before adding general training means. This will allow you to progress most directly to your goals.