There are many articles that are touted as being specific to a particular sport. For example in a recent issue of Triathlete magazine it was stated that, “the following 11 exercises represent a full-body, triathlon specific strength session…” However, there was only one exercise that duplicated the technique involved in a particular event.
For an exercise to be truly specific, it must not only duplicate the same motor pathway as seen in execution of the motor skill but it must also develop strength in the same range of motion and have the same type of muscular contraction. The exercises described, even though most of them involved the same muscles, did not fulfill the criteria.
For example, the bend-knee dead lift is executed with a slightly rounded back for backache. The back is kept in a static position which does not strengthen muscles through the full range. This would be a good general exercise for the hip extensors and holding the back in position.
Single-leg press executed on an incline leg press machine to benefit pedal stroke and running stride. In the final position the foot is above the pelvis which does not correspond to the position seen in cycling or running.
The standing lat pull to duplicate the arm movement in swimming, does not duplicate the same technique since in swimming the arm is bent during the pull.
Swiss ball chest press to work shoulders, chest, core, glutes, and lower back while improving balance. No specificity to any event. It could be a good exercise in general prep.
Single leg hamstring curl to benefit running. This movement when seen in running is a consequence of the pushoff and not a volitional act. The exercise is used mainly to balance quad strength but is not a specific exercise.
Seated row to work swim muscles plus the running and cycling postural muscles. This is a general exercise for strengthening the muscles but not specific to any movements.
Triceps extension/kickback to finish the swim stroke. This one comes close to duplicating the action seen in swimming and could be of value. There is however,no kickback which would make it even more specific.
Quadriceps extension to balance out the firing of the quadriceps muscles and alleviate pressure on the quadriceps and patellar tendons. Used for maintenance. A good general exercise but not a special exercise for a particular movement.
Rotator cuff/standing shoulder rotations for preventing rotator cuff fatigue and soreness from swimming. It is executed with the elbow alongside the body which does not duplicate what occurs in swimming. Thus, not a special exercise.
Triple deltoid, another preventive exercise. It is executed in three ways but in each case the arms are only raised to a level position which does not duplicate what occurs in swimming, cycling or running, nor does it strengthen the deltoid muscle through the full range of motion as needed, especially in swimming. A general exercise but no specificity.
Calf extensions. This is a specific exercise if the execution duplicates that seen in running especially in regard to rate of speed.
As can be seen, the exercises described are basically general exercises that should be done in the general preparatory period. They involve many of the same muscles that are used in the triathlon but not in the same manner as they are used in each specific event. This is but another example of how many coaches are not looking at the technique seen in a specific sport and then creating exercises to duplicate the movement.
If this were done we would see a tremendous improvement in performance. It is something that all coaches should strive for. As I have mentioned previously, specificity according to the criteria described above, is especially critical for higher-level athletes. I would venture to say that this was the secret to the success of Soviet (Russian) athletes from the beginnings of their successes to the present day. I too have seen much success with the application of truly specialized exercises.
For anyone interested in learning more about specialized exercises and sports technique I recommend reading some of the following books, especially those that pertain to your sport. They are well illustrated and contain many practical examples. They include: Explosive Running, Explosive Basketball Training, Explosive Tennis, Explosive Golf, Women’s Soccer: Using Science to Improve Speed, The Secrets of Soviet Sports Fitness and Training and Build a Better Athlete. The last book goes into detail on the technique of running, throwing, jumping, hitting, and kicking.