8.3 The Fundamental Principle of Specificity and Specific Adaptation to Imposed Demands (SAID)

The Fundamental Principle of Specificity and Specific Adaptation to Imposed Demands (SAID) are often discussed separately in the literature. However, in reality, they are closely related concepts. Specificity refers to our body’s capacity for improving substrate utilization for energy production and promoting structural changes as an adaptive response to specific stressors and is highly predictable and targeted.

Our muscles and their subcellular components adapt to training in a highly specific manner. This capacity for adaptation presents challenges when designing training programs for individuals with multiple training objectives simultaneously.

The ability to achieve significant changes over time is influenced by training consistency, proper planning, and execution, as well as factors such as age. To optimize the benefits of training and ensure that the desired adaptations are achieved, it is essential to tailor exercise programs to the individual’s specific goals, considering their unique strengths, weaknesses, and limitations. By adhering to the principles of specificity and SAID, trainers can design effective programs that help clients reach their full potential and make lasting progress toward their fitness objectives.

While working with general population clients, we may be less concerned about extreme specificity since their primary goals are more broadly defined (improved body composition, increased strength and endurance, better sleep, and other goals). However, addressing the specific weaknesses that may hinder their progress is crucial. By incorporating the principle of specificity, we can target these areas and ultimately contribute to their overall success. As the saying goes, a chain is only as strong as its weakest link, so our objective is to minimize weaknesses as much as possible.

In sports performance training, the principle of specificity often plays a more prominent role, as the literature suggests. This concept is typically incorporated into a periodized approach, where the specificity of training increases as the athlete gets closer to competition or peak performance days. By gradually adjusting the focus and intensity of the training program, athletes can ensure that they are optimally prepared for their specific sport or event, maximizing their potential for success.

SAID = the body adapts to the specific type of stress and training we impose on it

As the acronym SAID – Specific Adaptation to Imposed Demands implies, the body adapts to the specific type of stress and training we impose on it. For instance, if your client’s primary objective is to develop strength, it is essential to incorporate higher loads in their training program to encourage this type of adaptation.

Conversely, suppose your client’s goal is to run a marathon. In that case, focusing on improving cardiovascular endurance through aerobic training is the most effective approach.

Understanding the distinction between the adaptations resulting from strength training and energy system work is important. Strength training primarily leads to structural changes within the body, such as muscular hypertrophy and increased bone density. In contrast, energy system-dependent training enhances the body’s efficiency in utilizing the existing substrates within our system.

By understanding and applying the SAID principle, trainers can design programs tailored to their client’s specific goals and needs, ensuring that the appropriate adaptations occur to facilitate progress and success in their chosen objectives.