Impact of specific and non-specific training: a focus on specificity and transfer
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Abstract
The relationship between specificity and transfer in strength training was investigated. To do this, 12 trained subjects, divided into two groups, trained for five weeks. The “specific” protocol focused solely on barbell back squats, while the “non-specific” protocol included other exercises. The objective was to examine how these protocols affected performance in barbell back box squats with the bar behind the neck, a standard measure of strength. The evaluation consisted of creating a load-velocity profile from multiple sets, using an Ivolution® encoder and Valkiria® software for velocity control. Significant improvements were found in both groups for all loads evaluated, as well as interesting differences between the groups in terms of the “high end” and “low end” of the load-velocity curve. Finally, significant differences were found among subjects in terms of changes in velocity, regardless of their initial strength level. Training programs closely aligned with test demands were found to lead to greater performance improvements. In addition, creating load-velocity profiles emerges as a useful tool beyond traditional measurements.
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