Overlapping Specificity: Key Principle in Hybrid Training

In the realm of fitness and sports training, the principle of specificity is often regarded as a foundational concept. It states that to achieve a specific fitness goal—whether it’s building strength, improving endurance, or enhancing flexibility—your training should closely align with the demands of that activity. A marathon runner, for example, must focus on aerobic endurance, while a powerlifter prioritizes maximal strength.

But what happens when your fitness goals overlap, or when you’re trying to balance different forms of exercise for well-rounded performance? This is where the concept of Overlapping Specificity comes into play. It refers to the idea that some training methods or exercises can serve multiple purposes, enhancing performance across different goals. However, just as there are benefits, there are also limits to this overlap. Trying to meet conflicting fitness objectives with the same training plan can often lead to suboptimal results.

The Origin of Overlapping Specificity

At Grinder Gym, we strive to push the boundaries of traditional fitness concepts and deliver innovative approaches that empower our community. One such concept we’ve developed is Overlapping Specificity—a framework that allows us to understand how certain exercises or movements can serve multiple fitness goals simultaneously, enhancing training efficiency and performance across the board.

What is Overlapping Specificity?

Overlapping Specificity refers to the strategic use of exercises that, while targeting a specific goal (such as strength, hypertrophy, or endurance), also deliver benefits in other areas due to shared movement patterns, muscle recruitment, and neuromuscular adaptations.

For example, a movement like the squat, while primarily designed to build lower body strength, can also improve core stability, mobility, and even performance in other lifts like the deadlift. This overlap allows athletes to train smarter, achieving multiple outcomes from a single movement. By recognizing and harnessing these natural overlaps, we encourage efficient and effective training that doesn’t compromise specific goals.

How the Concept Came to Be

As someone who thrives on understanding new information, I’ve always found it essential to logically categorize and file ideas into working concepts. When I encounter new principles in training, I need a way to organize them within a larger framework that makes sense. Overlapping Specificity was born out of this exact process—my need to make sense of how different exercises affect multiple areas of performance.

While the principle of specificity has long been a key tenet in training, I realized that many exercises naturally offer benefits beyond their immediate purpose. By examining how these exercises overlap in their effects, I began to see the potential for more holistic, multi-dimensional training methods that could deliver greater results without redundancy or conflicting goals.

This realization led to the development of Overlapping Specificity as a guiding concept for designing smarter training programs—ones that maximize performance across strength, hypertrophy, endurance, and mobility, all while maintaining a clear focus on primary goals.

Why Overlapping Specificity Matters

For athletes, trainers, and fitness enthusiasts alike, the ability to train multiple systems efficiently is a game-changer. By understanding how to strategically use overlapping exercises, we can:

• Increase training efficiency: Achieve multiple goals with fewer exercises.
• Enhance performance: Strengthen key areas while supporting other aspects of fitness, such as mobility or joint stability.
• Avoid overtraining or redundancy: Focus on movements that complement each other, reducing the risk of fatigue or overuse injuries.

Overlapping Specificity allows us to categorize training methods in a way that logically connects them to multiple outcomes, making it easier to design programs that deliver comprehensive results.

Our Vision for the Future

As the creators of this concept, our goal is to continue refining Overlapping Specificity into a valuable tool for athletes and fitness professionals. By combining research-backed insights with practical applications, we aim to revolutionize the way people approach training—helping them train smarter, achieve more, and avoid the pitfalls of one-size-fits-all programming.

We encourage you to explore Overlapping Specificity in your own training and discover how you can maximize your results through intelligent exercise selection. At Grinder Gym, we’re here to guide you on that journey.

Taking a Deep Dive Into Overlapping Specificity

In this article we will dive deep into the principles of Overlapping Specificity, discussing how it can be both beneficial and potentially limiting when not applied correctly. We’ll explore how to intelligently balance overlapping exercises, manage fatigue, and design programs that maximize your gains without compromising your primary fitness goals.

Revisit: The Principle of Specificity

Before we delve into Overlapping Specificity, it’s crucial to understand the broader concept of specificity in training. The principle of specificity dictates that in order to excel in a particular physical domain, your training must directly correspond to that activity. In simple terms, your training should look like what you’re trying to improve.

For example:

• A marathon runner needs to focus on long-duration, low-intensity aerobic work to build the endurance needed to maintain a steady pace over 26.2 miles.
  
• A powerlifter, on the other hand, focuses on short-duration, high-intensity strength training to maximize performance in the squat, bench press, and deadlift.

This principle is effective because it prepares the body to adapt to the exact demands of the sport or fitness goal in question. However, it also introduces limitations. Focusing too rigidly on one form of exercise can lead to imbalances, overuse injuries, and missed opportunities to capitalize on training that could enhance performance in other areas.

This is where Overlapping Specificity comes in. It acknowledges that while specificity is key, many movements, energy systems, and neuromuscular adaptations carry over from one form of training to another—if approached correctly.

Understanding Overlapping Specificity

Overlapping Specificity is the concept that some exercises, movements, or training modalities can have a positive impact on multiple goals. For example, a lifter who focuses on squats may find that the increased leg strength benefits not only their performance in the squat but also their deadlift and even activities like sprinting or jumping. In this sense, the squat has an overlapping effect on several fitness domains, making it a highly efficient and effective exercise.

However, the effectiveness of this overlap has its limits. The key to using Overlapping Specificity successfully lies in understanding when it works and when it doesn’t. Let’s explore this in more detail through some real-world examples.

The Essence of Overlap

Many exercises share common movement patterns, muscle recruitment, or energy system demands. These overlaps allow you to train multiple physical attributes simultaneously without needing to isolate each goal completely. For instance, a movement like the deadlift engages muscles in the posterior chain—glutes, hamstrings, and lower back—while also challenging core stability. This makes it beneficial for both strength and hypertrophy and even useful in enhancing athletic performance, such as sprinting or jumping.

In contrast, certain exercises, like a bicep curl, have very little overlap with other movements and may not offer the same multi-dimensional benefits.

Limits of Overlap

Despite the advantages of exercises with broad application, there are clear limits. If two goals are too different, trying to combine them into one program can lead to compromised results. For example, an individual who wants to compete in both marathon running and powerlifting will struggle to find exercises that effectively improve both aerobic endurance and maximal strength without causing interference. In this case, the overlap between training for a 26-mile run and lifting a one-rep max squat is minimal, and focusing on one goal may impair the other.

Examples from various fitness domains highlight the perils of poorly managed overlapping specificity:

• Strength vs. Endurance: A focus on heavy lifting might help build muscle and strength, but it can interfere with endurance performance by adding unnecessary muscle mass that can slow you down.
  
• Explosiveness vs. Flexibility: Practices like yoga can improve flexibility and mobility, but overemphasizing flexibility may hinder the explosive strength required for activities like Olympic weightlifting or sprinting.
  
• Muscle Growth vs. Aerobic Efficiency: Bodybuilders who engage in intense resistance training to maximize hypertrophy may struggle with endurance sports like swimming or running, where excess muscle mass increases drag or reduces efficiency.

While these are extreme examples, they highlight the importance of understanding how and when to use overlap without overstepping the boundaries of specificity.

Overtraining and Performance Degradation

A common pitfall when working with overlapping goals is overtraining. When different exercises target the same muscles or energy systems, they can create too much fatigue without adequate recovery. This often leads to stagnation or, worse, injury. For instance, training heavy squats and deadlifts on consecutive days without sufficient rest can overload the lower back and legs, resulting in diminished performance in both lifts.

The key to managing overlap is to strategically choose exercises that benefit each other and to ensure adequate recovery between sessions. If done correctly, Overlapping Specificity can optimize your training for multiple goals without the negative consequences of overtraining or interference.

Practical Applications of Overlapping Specificity

Understanding how to use Overlapping Specificity in practice is essential for designing efficient, goal-oriented training programs. The following sections provide examples of how to apply this principle across different types of training, including strength, hypertrophy, endurance, and functional fitness.

Strength and Power Athletes

For powerlifters and Olympic weightlifters, Overlapping Specificity can be especially beneficial. The foundational movements of these sports—squats, deadlifts, and presses—are highly transferable across various domains of strength and power.

For instance:

• The Deadlift: This movement targets the posterior chain (glutes, hamstrings, and lower back), which is critical not only for lifting maximal weight from the floor but also for improving sprint speed, jumping power, and overall athleticism.
  
• The Squat: While primarily a lower-body exercise, the squat also builds core strength and upper-back stability, making it useful for Olympic lifts like the clean and jerk or snatch.

In both examples, the overlap between strength and athletic performance is clear. Incorporating these movements into a program benefits not only maximal strength but also functional performance.

Hypertrophy Training

When building muscle, it’s important to choose exercises that target multiple muscle groups for maximum efficiency. Compound movements like the bench press or barbell row can target both primary and secondary muscle groups simultaneously.

For instance:

• The Bench Press: Primarily a chest exercise, it also engages the shoulders and triceps, making it a great overlapping exercise for upper-body hypertrophy.
  
• The Barbell Row: A fantastic back-builder that also engages the biceps and forearms, making it beneficial for overall upper-body development.

Using these exercises as the foundation of a hypertrophy program allows you to build balanced muscle mass without needing to perform endless isolation exercises. Additionally, they allow you to train at higher intensities, which further enhances muscle growth through progressive overload.

Endurance Athletes

Endurance athletes, like runners or swimmers, may also benefit from using Overlapping Specificity in their strength training. However, they must be cautious to avoid gaining unnecessary muscle mass or training in ways that interfere with aerobic performance

For example:

• Strength Training for Runners: Runners often use squats and lunges to build lower-body strength. These exercises overlap with the muscles used in running—primarily the quads, hamstrings, and glutes—without adding excessive bulk.
  
• Core Work for Swimmers: Swimmers can benefit from core exercises like planks and rotational movements, which improve body control and efficiency in the water.

In both cases, the overlap between strength and endurance training is optimized by focusing on movements that enhance performance without interfering with the athlete’s primary goal.

Functional Fitness

Functional fitness athletes, such as those in CrossFit, are the epitome of Overlapping Specificity. Their training requires a blend of strength, endurance, and power, with movements often serving multiple purposes.

For instance:

• Kettlebell Swings: This movement trains explosive hip drive (which is essential for Olympic lifts) while also building endurance in the posterior chain.
  
• Olympic Lifts: Movements like the clean and jerk or snatch develop explosive power while improving coordination, mobility, and endurance when performed in higher reps.

By using exercises that transfer across strength, power, and endurance, functional fitness athletes can optimize their performance across multiple domains.

Managing Overlap for Different Training Goals

Using Overlapping Specificity effectively requires a careful balance between different fitness objectives. While it’s possible to train for multiple goals at once—like strength and endurance or hypertrophy and mobility—the challenge lies in structuring the program so that each objective is supported rather than hindered. Here’s how to manage overlap effectively across different goals.

Identifying Primary and Secondary Goals

The first step in managing Overlapping Specificity is to clearly define your primary and secondary goals. The primary goal is the one you’re most committed to achieving, whether it’s building maximal strength, increasing muscle size, or improving endurance. The secondary goal is supplementary, enhancing your overall fitness but without taking precedence over the primary goal.

For example:

• Primary Goal: Strength. If your primary goal is strength (e.g., improving your squat or deadlift), then your training should prioritize heavy compound lifts with adequate recovery periods. However, secondary goals like mobility or endurance can be woven into the program to enhance performance without detracting from strength gains.
  
• Primary Goal: Hypertrophy. For muscle growth, you’ll want to focus on volume and time under tension, but incorporating strength-based movements or explosive exercises as secondary goals can enhance hypertrophy through greater mechanical stress.

Once you’ve defined these goals, you can strategically integrate overlapping exercises to serve both purposes.

Training Split Design

Designing your training split is key to managing overlap. You’ll want to structure your week in a way that avoids overloading the same muscle groups or energy systems too frequently, allowing for optimal recovery and progress. Here’s how to structure a training split with Overlapping Specificity in mind:

• Strength and Hypertrophy Focus: A push-pull-leg split works well when strength and hypertrophy are both key goals. Compound movements like the squat, bench press, and deadlift will build strength, while accessory movements like rows, lunges, and flys can target hypertrophy. By organizing your training week with sufficient rest between overlapping movements, you can maximize both goals.
  
  Example Split:
  • Day 1: Push (Bench Press, Overhead Press, Chest Flys, Tricep Extensions)
  • Day 2: Pull (Deadlift, Barbell Rows, Lat Pulldown, Bicep Curls)
  • Day 3: Rest or Active Recovery
  • Day 4: Legs (Squats, Lunges, Leg Curls, Calf Raises)
  • Day 5: Hypertrophy Focus (Compound Lifts with Higher Volume)
    

• Strength and Endurance Focus: For athletes balancing strength and endurance, a modified full-body or upper/lower split works well. Prioritize strength movements earlier in the week when you’re freshest, and add endurance training in a way that doesn’t detract from recovery.
  
  Example Split:
  • Day 1: Strength (Squats, Bench Press, Deadlifts)
  • Day 2: Endurance (Interval Training, Tempo Runs, Cycling)
  • Day 3: Rest or Active Recovery
  • Day 4: Strength/Power (Olympic Lifts, Plyometrics)
  • Day 5: Endurance (Long-Distance Running or Cycling)

This split allows each system to recover without excessive interference between strength and endurance training. Always consider rest days as an essential part of managing overlapping training.

Avoiding Common Pitfalls

When using Overlapping Specificity, it’s easy to fall into certain traps, particularly overtraining or focusing too much on secondary goals at the expense of the primary objective. Here’s how to avoid these common issues:

• Prioritize Rest: Overlapping specificity often means training similar muscle groups multiple times in a week. Ensure you have rest days built into your program to prevent overuse injuries and allow for muscle recovery.
  
• Monitor Progress: If you’re not seeing progress in your primary goal, it may be a sign that overlap is creating too much interference. Adjust volume, frequency, or intensity to refocus on the primary objective.
  
• Use Periodization: Use cyclical or block periodization to rotate your focus between goals. For instance, spend 4-6 weeks prioritizing strength, followed by a block focused on hypertrophy or endurance, while still maintaining some overlapping movements throughout.

Scientific Insights and Evidence-Based Approaches

The concept of Overlapping Specificity is supported by various studies that examine how different types of training affect muscle, strength, and performance across multiple domains. Here are some key findings from research on this topic.

Recent Studies on Strength and Hypertrophy

A growing body of research shows that certain exercises and training modalities produce positive crossover effects, even when the primary goal is different. For instance:

• Lengthened Partials and Hypertrophy: Research has shown that using partial range of motion (ROM) exercises at a lengthened muscle position can lead to superior hypertrophy compared to full ROM exercises for some muscles. This is particularly useful when overlapping specificity is in play, as these movements can target muscles that support other lifts. One study demonstrated that training at long muscle lengths produced greater muscle hypertrophy in the hamstrings compared to short muscle lengths, suggesting an important overlap between strength and hypertrophy training.
  
  
• Neuromuscular Transfer: When it comes to strength, neuromuscular adaptations play a critical role in the carryover of performance across movements. For example, improving bracing and core stability during squats can transfer to better performance in deadlifts due to shared neuromuscular demands. Studies show that strength gains in one movement often contribute to improvements in another, especially when the movements involve similar joint angles and muscle activation.

Energy System Development

Energy systems—whether aerobic or anaerobic—are another area where overlap occurs, especially for athletes who need both endurance and power. Here’s what research says about energy system development and overlapping specificity:

• Anaerobic Training Benefits Endurance: While endurance athletes primarily rely on the aerobic system, incorporating anaerobic training like sprints or HIIT has been shown to improve overall cardiovascular fitness. A study published in the European Journal of Applied Physiology found that short bouts of high-intensity exercise improved not only anaerobic capacity but also endurance performance, making it a valuable addition to traditional endurance training.
  
  
• Aerobic Training for Strength Athletes: Strength athletes often shy away from cardio, but research suggests that low-intensity aerobic training can aid in recovery between sets and improve work capacity during strength sessions. This overlap helps maintain strength levels while also building a stronger cardiovascular system, which benefits longer training sessions.
  

Studies on Joint and Tendon Health

The benefits of overlapping specificity also extend to joint and tendon health. Exercises that target joint stability and tendon strength in one area can protect against injuries in other movements:

• Strengthening Tendons and Ligaments: Resistance training that focuses on joint stability (e.g., single-leg movements, isometric holds) has been shown to strengthen tendons and ligaments, reducing the risk of injury in dynamic movements like Olympic lifting or sprinting. This overlap allows athletes to engage in higher-risk activities with a lower chance of injury.

Sample Programs Using Overlapping Specificity

Designing programs that utilize Overlapping Specificity requires a strategic approach to maximize efficiency while achieving multiple goals. Below are three sample programs, each tailored to different objectives—strength, hypertrophy, and functional fitness. These programs highlight how to leverage overlapping movements for optimal results without compromising progress in any single domain.

Powerlifting and Strength Training Program (4-Week Plan)

This program is designed for powerlifters and strength athletes looking to improve their squat, bench press, and deadlift while incorporating overlapping movements to build full-body strength and joint stability.

• Primary Goal: Maximal strength in squat, bench press, and deadlift.
• Secondary Goal: Improve joint stability and mobility for long-term strength gains.

Sample Week:

• Day 1:
  • Squat Focus (Strength)
    • Back Squat: 5 sets of 5 reps
    • Front Squat: 4 sets of 6 reps (secondary focus for core stability and quad strength)
    • Bulgarian Split Squat: 3 sets of 8 reps (targets balance and mobility)
    • Ab Wheel Rollout: 3 sets of 10 reps (core activation)
• Day 2:
  • Bench Press Focus (Strength)
    • Bench Press: 5 sets of 5 reps
    • Overhead Press: 4 sets of 6 reps (overlap on shoulder strength)
    • Incline Dumbbell Press: 3 sets of 8 reps
    • Chest Flys: 3 sets of 12 reps
• Day 3:
  • Deadlift Focus (Strength)
    • Deadlift: 5 sets of 5 reps
    • Romanian Deadlift: 4 sets of 6 reps (posterior chain focus)
    • Farmer’s Walk: 3 sets of 40 meters (grip strength and stability)
    • Hanging Leg Raise: 3 sets of 12 reps (core and hip strength)
• Day 4:
  • Accessory Day (Mobility and Joint Stability)
    • Goblet Squat: 3 sets of 10 reps
    • Banded Face Pull: 3 sets of 12 reps
    • Single-Leg Deadlift: 3 sets of 8 reps
    • Plank Variations: 4 rounds of 30-second holds

How Do These Overlap?

• Overlap between primary lifts and accessory work: Movements like the back squat and front squat have significant overlap because both target the legs and core, but the front squat emphasizes core stability and quad activation more than the back squat. This enhances the overall strength needed for powerlifting, where a strong core and stable lower body are crucial across all three main lifts (squat, bench press, and deadlift).
  
• Posterior chain overlap: Romanian deadlifts and conventional deadlifts both target the posterior chain (hamstrings, glutes, lower back), allowing you to improve strength in deadlifts while also enhancing performance in other posterior-chain dominant lifts, like the squat.
  
• Joint stability exercises: Movements like Bulgarian split squats and farmer’s walks strengthen stabilizing muscles in the legs, hips, and core, which overlap with the stability needed in powerlifting for squats and deadlifts.

Hypertrophy and Muscle Growth Program (4-Week Plan)

This program focuses on building muscle mass by using compound movements that provide overlapping benefits for strength and hypertrophy. It is designed to maximize volume and time under tension while also building strength in key lifts.

• Primary Goal: Muscle hypertrophy.
• Secondary Goal: Build strength through progressive overload.

Sample Week:

• Day 1:
  • Push Day (Chest, Shoulders, Triceps)
    • Bench Press: 4 sets of 8-10 reps
    • Overhead Press: 4 sets of 8-10 reps (overlap on shoulder hypertrophy)
    • Incline Dumbbell Press: 4 sets of 10-12 reps
    • Dips: 3 sets of 12 reps
    • Lateral Raises: 3 sets of 15 reps
• Day 2:
  • Pull Day (Back, Biceps)
    • Deadlift: 4 sets of 6-8 reps
    • Barbell Row: 4 sets of 8-10 reps (overlap with lower back and posterior chain)
    • Pull-Ups: 4 sets of 8-10 reps
    • Cable Face Pull: 3 sets of 12 reps
    • Barbell Curls: 3 sets of 15 reps
• Day 3:
  • Leg Day (Quads, Hamstrings, Glutes)
    • Squat: 4 sets of 8-10 reps
    • Romanian Deadlift: 4 sets of 8-10 reps (overlap for hamstrings and glutes)
    • Bulgarian Split Squat: 3 sets of 10-12 reps
    • Leg Press: 3 sets of 12-15 reps
    • Seated Calf Raise: 4 sets of 15 reps
• Day 4:
  • Upper Body Hypertrophy (High Volume)
    • Flat Dumbbell Press: 4 sets of 10-12 reps
    • Seated Overhead Press: 4 sets of 10-12 reps
    • Bent-Over Row: 4 sets of 8-10 reps
    • Cable Flys: 3 sets of 12 reps
    • Bicep Curl Superset: 3 sets of 15 reps (paired with Hammer Curls)

How Do These Overlap?

• Compound movements: Exercises like the bench press and overhead press both target the shoulders and triceps, creating an overlap in muscle activation. While the bench press is focused on the chest, it simultaneously strengthens muscles used in other pushing movements (like the overhead press), making both more effective.
  
• Back and biceps overlap: In the pull day, exercises like barbell rows and deadlifts both engage the back and biceps. These compound movements create overlapping benefits—building muscle size while also improving strength in both pulling and posterior-chain activities.
  
• Leg training overlap: Squats and Romanian deadlifts both target the hamstrings and glutes, but squats emphasize the quads more. This overlapping specificity allows hypertrophy in multiple muscle groups without needing separate exercises for each.

Functional Fitness Program (4-Week Plan)

This program targets functional fitness athletes who need to balance strength, endurance, and power. The focus is on using overlapping movements that build overall fitness, power, and mobility.

• Primary Goal: Develop functional strength and power.
• Secondary Goal: Improve cardiovascular endurance and mobility.

Sample Week:

• Day 1:
  • Strength and Power (Full-Body)
    • Power Clean: 4 sets of 3-5 reps
    • Front Squat: 4 sets of 6 reps (overlap for leg and core strength)
    • Weighted Pull-Ups: 4 sets of 5-7 reps
    • Kettlebell Swings: 3 sets of 20 reps (posterior chain activation)
    • Plank with Leg Lift: 3 sets of 30 seconds per side
• Day 2:
  • Endurance and Conditioning (Metabolic)
    • Rowing Machine: 4 rounds of 500 meters
    • Push-Up Variations: 3 sets of 15 reps (standard, diamond, wide-grip)
    • Farmer’s Walk: 3 sets of 50 meters (grip strength and conditioning)
    • Box Jumps: 3 sets of 10 reps (explosiveness)
    • Hollow Hold: 3 sets of 30 seconds
• Day 3:
  • Mobility and Stability (Recovery and Joint Health)
    • Single-Leg Deadlift: 3 sets of 10 reps
    • Banded Face Pulls: 3 sets of 12 reps
    • Pigeon Stretch: 3 sets of 1 minute hold per side
    • Foam Rolling: 10 minutes
• Day 4:
  • Hybrid Day (Strength and Conditioning)
    • Deadlift: 5 sets of 3-5 reps
    • Barbell Push Press: 4 sets of 5 reps (overlap with upper-body power)
    • Sled Push: 3 sets of 40 meters
    • Kettlebell Snatch: 3 sets of 15 reps per side
    • Russian Twists: 3 sets of 20 reps

How Do These Overlap?

• Power clean and front squat: Both the power clean and front squat target the legs and core while training explosiveness and strength. The front squat helps reinforce the squat portion of the power clean, improving technique and overall performance in both movements.
  
• Kettlebell swings and deadlifts: These movements both target the posterior chain (hamstrings, glutes, lower back), making kettlebell swings a great way to build endurance and power in the same muscles activated in deadlifts.
  
• Upper-body pressing: The barbell push press and weighted pull-ups both involve shoulder activation. Push presses work on explosive upper-body pressing strength, while pull-ups focus on back and grip strength. This overlap contributes to functional power and endurance in compound upper-body movements.

Summary of Characteristics of Overlapping Specificity Applied in the Above Programs:

1. Shared muscle activation: Many exercises overlap in the muscle groups they target, such as squats and deadlifts both working the posterior chain, or pressing movements (bench press, overhead press) targeting the shoulders and triceps.
   
2. Movement pattern similarity: Certain lifts reinforce movement patterns for others, such as the core stability in front squats benefitting deadlifts or the posterior chain work in Romanian deadlifts supporting traditional deadlifts.
   
3. Neuromuscular adaptation: Strengthening certain muscles and movement patterns in one exercise (e.g., bracing in squats) enhances performance in others (e.g., deadlifts or cleans), due to similar joint angles and muscle recruitment.

Related Articles:

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  Overlapping Specificity: The Limits of One-Size-Fits-All Training
  by Dave DePew
  In the world of fitness and sports training, the principle of specificity reigns supreme. It asserts that to excel in… Read more: Overlapping Specificity: The Limits of One-Size-Fits-All Training

References:

1. Pedrosa, G. F., Caserotti, P., Bottaro, M., Pappas, E., & Pezarat-Correia, P. (2022). “Partial range of motion training elicits favorable improvements in muscular adaptations when carried out at long muscle lengths.” European Journal of Sport Science, 22(8), 1250-1260.
   
2. Maeo, S., Otsuka, S., Yamamoto, M., & Kanehisa, H. (2021). “Greater hamstrings muscle hypertrophy but similar damage protection after training at long versus short muscle lengths.” Medicine and Science in Sports and Exercise, 53(4), 825-837.
   
3. Werkhausen, A., Albracht, K., Cronin, N. J., & Meier, R. (2021). “Adaptations to explosive resistance training with partial range of motion are not inferior to full range of motion.” Scandinavian Journal of Medicine & Science in Sports, 31(5), 1026-1035.
   

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