The law of training specificity suggests that in order to maximize performance in a specific sport, it is ideal to spend time playing or training in the primary sport--motor neurons that fire together wire together. We also know that supplementing other exercise programs can enhance performance. Sport specific training can include strength, aerobic fitness, core, & plyometric training, as well as other activities. MEP can develop an exercise program that meets your performance needs. MEP has worked with athletes in distance running, golf, & hockey. If you are interested in incorporating sport specific training into your main sport, you will most likely do a combination of the following:

Aerobic Fitness Training
If performed on a regular basis, aerobic activity will improve the hearts ability to deliver oxygen and the working muscles abilities to use the oxygen. Any prolonged activity that requires the use of large-muscle groups and is rhythmic and aerobic in nature is considered aerobic training. Walking, running, hiking, swimming, cross- country skiing, treadmill, elliptical, cycling, skating are activities that can improve cardiorespiratory fitness. (1) Distance runners are endurance specialists with high aerobic capacities due to the type, frequency, volume and intensity of their training. The golf swing is an anaerobic move making strength training an appropriate stress to increase power. To walk 18-holes requires aerobic fitness because of distance and terrain changes encountered on the golf course. In Hockey, explosive movements and short on-ice duration use anaerobic metabolic pathways, although aerobic components are essential. Aerobic fitness training can enhance performance, recovery, and health in all athletes. (2,3)

Strength Training
Strength training can be performed with swiss balls, bands, dumbbells (DB), the bosu ball, medicine balls, and bodyweight. Strength training is important for a number of reasons including lean body mass maintenance in the off-season and injury prevention. While strength training is commonplace in power sports such as football, performing strength training can help;
Endurance athletes develop their economy of motion, hockey players develop skating and power skills, and golfers generate more club-head speed with reduced effort. Strength training can help prevent injuries and extend playing careers in all athletes.

Core Training
Runners, Golfers, Hockey players may see noticeable changes in the following:

a) Core endurance- by performing core endurance training, muscles of the core become less resistant to fatigue.

b) Core stability- to minimize rotational and lateral body motion.

c) Core power & strength training for high movement velocities.

e) Increased Neural Control and coordination.

f) Core Flexibility

g) more efficient energy transfer from the working muscles of the limbs to the torso and therefore less ‘wasted motion’ during any movement or sport.

h) decreased foot ground contact time from the ground or playing surface to the feet and therefore more rapid movement. (4,5)

Plyometric Training
Plyometrics is the term for an explosive movement which requires a coordinated eccentric muscle contraction (lengthening) followed by a concentric contraction (shortening). Skips, hops, jumps, hill running and throwing are plyometric training. Plyometric training should be performed with proper technique and certain athletes as it places a lot of stress on muscles, bones, tendons and ligaments. If performed properly, many athletes can benefit from incorporating plyometrics into their training program.

MEP and your sports specific training
We hope to help you achieve your performance goals by selecting and incorporating the appropriate exercises and cross training methods for your sport.

(1) ACSM. ACSM. ACSM’s Guidelines for Exercise Testing & Prescription. 7th ed. Baltimore: Lippincot Williams & Wilkins, 2006.

(2) Powers & Howley. Exercise Physiology, McGraw- Hill, 1997

(3) Draovitch, P & Simpson, R. Complete Conditioning for Golf, Human Kinetics, 2007.

(4) USATF Level 1 Coaching Lecture, Villanova University, 2007.

(5) ACSM. Willardson, J. A Periodized Approach for Core Training. ACSM’s Health & Fitness Journal, Jan-Feb 2008.