Re: Principle of specific adaptation

[Guest guest]

Sorry about the assumption. I was referring to S.A.I.D. - specific

adapation (to) imposed demands. It means that your body adapts

specifically to the demands imposed upon it. If you do a 20 rep squat to

refusal (failure is such a vague term - I prefer Zatsiorsky's term

'refusal') you will get good at 20 reps squats.

If you are a powerlifter getting good at a 20 rep squat (specifically

working strength/endurance) won't be anywhere near as effective as doing

1 rep squats.

As for targeting only strength - I hope I didn't say that or give that

impression. You can think (using Dr. Siff's Supertraining model here) of

training in specific motor skills having an effect on speed, strength

and endurance. If you draw a triangular shape and label one side

'speed', another 'strength' and the third 'endurance' most training

would fit somewhere in this triangle. For example, a marathon runner

needs speed, strength and most importantly, endurance. Since endurance

is the predominant factor they woud compromise their ability to produce

'strength' and to some degree, speed.

Doing a HIT set to refusal really needs to be defined. I often do near

maximal snatches, for example. I do a weight large enough that I can

only do 1 repetition. I'm basically doing the set to 'failure' or

refusal in that I couldn't do a second repetition. Am I training HIT

style? Of course, I normally do 3-10 sets of 1-3 reps and may do more

than one workout per day 4-6 days per week, so I'm not training what I

think of as HIT. I was assuming that HIT referred to doing low set

(generally 1-2 per exercise and 10-20 total sets per workout), moderate

repetition (generally 6-20 reps per set with some reps possibly done as

either drop weights or with assistance). In my assumed protocol the

principle would suggest that the person training in such a way would

adapt to higher reps. Note their 1RM strength would also increase, just

as my 20RM strength increases if I increase my 1RM. But their 1RM

strength would not increase as much as if they were training

specifically to increase 1RM. They have increased what might be called

'strength/endurance', as opposed to the 1RM powerlifter increasing

absolute strength more.

I hope this is clear. I apologize for the assumptions I may have made.

Rob Barrese wrote:

> could you please describe the " principle of specific

> adaptation? " Are you referring to the principle of motor specificity?

> Meaning the exercise must be the same as the skill? I am confused as

> to how high intensity style training could only target endurance and

> not strength? It was mentioned in this forum that HIT proponents are

> using heavy loads (realitive to the individual) to " fatigue " then how

> would this not be strength building?

>

> Please explain further, thank you.

>

> Rob Barrese

> Pennsylvania, USA

>

--

Hobman

Saskatoon, CANADA