Specificity in Training

Here’s a strength training tip from the OnSugar blog Coach Lark Says . Watching the Superbowl, I was struck by how big and strong and fast these guys are. It reminded me of the crucial importance of specificity in training. If you want to be powerful and quick for 10-20 seconds at a time, then lift that way. Lift heavy and explosively for 10-20 seconds, then rest before the next round. If you want to be more like a distance runner, with the endurance to sustain long bouts of low-level output, make your weight training routine reflect that by lifting long sets (18 or more reps) with little rest in between. Aim to target the muscles that fatigue and cause your form to break down in running. This will help you build that endurance. In theory it’s really quite simple. You can target your strength accordingly by working certain muscles and adjusting the weight and reps to reflect power, speed or endurance. Have fun, make sure your progressions make sense, and knock your workout out of the park! Learn more tips and start following Coach Lark or start your own OnSugar blog . Maybe your story will be posted here on FitSugar!

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Specificity in Training

No Equipment Necessary: Lying T Dancer

You can increase the flexibility of your spine, abs, shoulders, and hip flexors, all in one move. I picked up this move, the lying T dancer, from American distance runner and Olympic bronze medalist Shalane Flanagan . Start slowly moving from side to side to really feel the stretch, then quicken your pace in order to get your heart rate up. If you’re curious to know how to do this move read more. Lie on your belly and extend your arms out in T position, so they are perpendicular with your body. Press the top of your left foot into the floor and lift your right leg up, bending your knee and reaching your toes toward your left hand. This takes a lot of flexibility in your spine and hip flexors, so don’t worry if your foot doesn’t come close to your hand. Then bring your right foot back to the starting position. Lift your left foot off the floor, bending your knee, and reaching your left toes to your right hand. Come back to the starting position. This completes one rep. Do three sets of 10 to 15 reps.

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No Equipment Necessary: Lying T Dancer