Where Sport Specific Training Goes Wrong

Sport specific training is a phrase often used by sport coaches, parents, athletes, and trainers. Unfortunately, it has become more of a catch phrase than a purposeful statement, used by those often clueless on the actual meaning or implementation.


Sport Specific Training (SST) is well researched, and there are tried and true principles of specificity which create a higher level of transfer (also known as Dynamic Correspondence) from the weight room or training floor to performance in the actual sport. This concept is lost on many trainers, who instead use gimmicky tricks to give the illusion of sport specificity, instead of focusing on the scientific principles which are actual shown to improve performance.


This is the first of two articles aimed at both shedding some light on these ineffective gimmicks and showing what effective sport specific training principles truly are.


Mimicking Sport Movements in the Weight Room

Many athletes, and misinformed trainers, mistakenly assume that adding load to a sporting movement in the weight room will allow you to produce more force, speed, or power for that movement on the sports field. This idea of mimicking sport movements in the weight room became a common misconception 15 years ago, before the science had caught up and proven it to be extremely ineffective. In fact, adding weight to sport-specific movements can be very counter-productive. Doing so can actually cause detrimental changes to motor patterns and reduce the speed with which movements can be executed.

Coach PJ is a human performance specialist with over a decade of experience preparing top athletes for competition, and a life mission to help athletes and coaches realize their true potential. Over the past ten years, Coach PJ has trained dozens of athletes from the UFC, NFL, NHL and MLB. His passion for combat sports and commitment to excellence, has driven him to become a leader in combat sports performance training. He has worked extensively with over 100 fighters, including multiple...Read more