Everybody admires professional athletes. Regardless of the sport or discipline, the skill levels that those at the top of their game have are incredibly impressive. Athletes and professional sports people are often multi-talented across a variety of skillsets and fitness specific areas, ranging from power & strength, flexibility, agility, speed and overall coordination. They're able to perform movements with precision and maximum efficiency to reap the benefits of the effort they put in.
However, one thing athlete's have that most of us don't, is a coaching team, nutrition team, recovery programme and their entire day can be dedicated to that sport - essentially, they're paid to spend time training. It's their job.
Now whilst we don't all have this luxury, it doesn't mean that we can't incorporate elements of an athlete's programme into our own sessions, or that we can't be inspired by how they train. Research would suggest, that incorporating such drills and exercises into our training, will make us more well rounded. Alternatively, you could look to train sports / skill specific movements to improve. For example, Michael Phelps didn't become the most decorated Olympian and successful swimmer by not practicing his swimming technique. Serena William's didn't win the most tennis Grand Slam titles by kicking a football and practicing her cartwheels. Now that's not to say that you shouldn't practice other movements, but the rule of thumb is if you want to improve something, you'd better practice it.
But who out there, can hand on heart say that they incorporate sport specific movements and exercises into their own training? You may say you want to improve your squat, but are you actually squatting? You claim your goal is to get stronger, but are you lifting heavy and progressively overloading each week within a strength based rep range?
A key part of training, is training with specificity.
When my clients come to me and say that they want to improve 'x', we sit down together to decide a plan of action first and then what is necessary to reach that specific goal.
For example, a client came to me and said by the end of his 12-week programme, he wanted to be more powerful and strong but maintain a level of fitness specific to rugby [a sport he used to play and was looking to get back into]. We started looking at ways that we could increase his overall full body strength output, whilst still being able to change direction quickly and move athletically. Including plyometric explosive movements in all directions as both warmup/pre-fatigue exercises and also within conditioning sessions have helped him a lot! We incorporate things like single leg hops, explosive squat jumps, broad jumps, prowler sprints, lateral skater jumps to get the fast muscle fibres prepared for the session ahead! Then within the main body of the session, I programmed lower rep ranges for the main compound lifts to keep it within a strength target range and adding in accessory work that works on muscular imbalances, strengthening certain joints [rugby is notorious for creating injuries in shoulders specifically] and working on single limb movements. 🏉🏉🏉
So some key takeaway points from this-
- If you want to improve something, train specifically for that goal. Tailor your programme around it, work to the correct rep ranges, intensity levels and frequencies.
- Prioritise recovery and diet as much as training.
- If you want to train like an athlete and be more 'well-rounded', think outside of the box. Incorporate movements such as plyometrics, explosive movements and work on all elements of fitness.
- Specific skills won't improve themselves; things that require coordination, precision and a very particular movement pattern will need to be practiced regularly to see improvement.
- Remember that whilst you have to train specifically, there are ways that you can add exercises and movements that will have transferrable benefits to your overall goal.
For example, single limb movements with lighter loads to work on joint strength or practicing planks/hollow holds to work on ability to brace the core and therefore indirectly improving your squat/deadlift positioning.
Think of ways you can add more specificity into your training. If you’re struggling to think of ways that you can do this, send me a DM or email and let me help you!
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