What is sports-specific training?
Sports-specific training is the strategic development of the exact physical qualities your sport requires—no more, no less. It turns general fitness into usable performance by aligning your program with your sport’s movement patterns, energy systems, positional roles, and competitive calendar.
- Movement patterns: sprinting, cutting, jumping, grappling, striking, swimming strokes, etc.
- Primary energy systems: alactic power (max efforts), anaerobic capacity (repeated sprints), or aerobic base (sustained output).
- Constraints: match duration, substitution rules, playing surface, equipment weight, weight classes.
Step 1: Needs analysis (the 20-minute audit)
- Profile the sport: work:rest ratios, key movements, injury hot-spots, positional demands.
- Assess the athlete: history, training age, mobility screens, jump/sprint metrics, endurance tests.
- Gap analysis: list top 3 limiting factors (e.g., poor acceleration, limited hip IR, weak hamstrings).
Quick testing menu
| Quality | Test | Target / Note |
|---|---|---|
| Acceleration | 10 m sprint | Track time & video for technique |
| Top speed | Flying 20 m | Use 30 m build-up |
| Power | Countermovement Jump | Track height or RSI |
| Change of direction | 5-10-5 (Pro Agility) | Symmetry matters |
| Aerobic base | Yo-Yo/1-mile/3-min test | Choose sport-relevant |
| Mobility | Overhead deep squat | Film front/side |
Step 2: Strength & power
Strength builds durability and force production; power converts it into speed. Use big patterns, then add sport-shaped accessories.
- Main lifts (2–3 days/week): trap-bar deadlift, front squat, bench or push-ups, split squat, RDL, pull-ups/rows.
- Power work: Olympic derivatives, trap-bar jumps, med-ball throws, broad/vertical jumps.
- Accessory (position-specific): hamstring bias for sprinters; anti-rotation/core for field sports; neck/grip for combat.
Step 3: Speed & agility
Speed is a skill. Micro-dose it year-round with full recovery. Separate acceleration (0–10 m) from max velocity and change of direction (COD) / agility.
Sprint menu (pick 1–2)
- 3–5 × 10 m starts (walk back 60–90 s)
- 4–6 × flying 20s (full recovery)
- COD drills: 5-10-5, T-drill, curved runs, mirror/reactive tag
Step 4: Conditioning (energy system training)
Match the work:rest profile of your sport. Build an aerobic base early; sharpen repeat sprint or race-pace tolerance as competition nears.
- Aerobic base: 20–40 min @ conversational pace or tempo intervals (e.g., 4 × 5 min, 1–2 min easy).
- Repeat sprint ability: 2–3 sets of 6–10 × 20–40 m with 20–30 s rest; 3–4 min between sets.
- Race-pace / threshold: 3–5 × 4–6 min @ hard but sustainable; 2–3 min easy.
Step 5: Mobility & robustness
Mobility without control is unstable. Pair range with strength in end ranges and tissue capacity where your sport stresses you most.
- Thoracic rotation + anti-rotation core
- Hip IR/ER + split squat isometrics
- Adductors (Copenhagen progressions) for change-of-direction sports
- Achilles/foot strength (hops, isometrics) for runners and field sports
Step 6: Skill integration
Blend physical qualities with technical/tactical work. Example: do high-quality sprints, then position-specific drills (e.g., winger runs + crossing). Keep the hardest skill work on the same day as high neural work.
Step 7: Recovery & monitoring
- Sleep 7–9 h; anchor wake time.
- Protein ~1.6–2.2 g/kg/day; carbs scale with training load.
- Track a simple RPE (1–10) and wellness score (sleep, soreness, stress, mood).
- Deload every 3–6 weeks or before playoffs.
A simple periodization template
| Phase | Focus | Typical Duration | Notes |
|---|---|---|---|
| General Prep | Strength base, aerobic base, mobility | 4–8 weeks | Higher volume, moderate intensity |
| Specific Prep | Power, acceleration, COD, position drills | 3–6 weeks | Lower volume, higher intensity |
| Pre-Competition | Speed, repeat sprint, tactical | 2–4 weeks | Sharpen; simulate match demands |
| In-Season | Maintain power/speed; recover | As needed | Micro-dose lifts; manage minutes |
| Transition | Rest, restore, rehab | 1–3 weeks | Light movement; reflection |
Sample weekly plans
Field Sport (football/hockey/basketball) – 3-day lift, 2-3 pitch/court
Mon – Speed + Lower Strength
Sprints: 5 × 10 m + 3 × flying 20 m (full rest)
Lifts: Front Squat 4×4, RDL 3×6, Split Squat 3×8/side, Nordic 3×4
Core: Anti-rotation press 3×10/side
Wed – COD + Upper Power
Drills: 5-10-5, mirror tag 10×6 s
Lifts: Push Press 5×3, Bench 4×5, Chin-ups 4×AMRAP, Med-Ball Rotational Throw 5×3/side
Fri – Repeat Sprint + Full-Body
RSA: 2–3 sets of 8 × 30 m (20 s rest; 3 min between sets)
Lifts: Trap-Bar DL 5×3 (fast), Hip Thrust 3×6, Row 3×8, Copenhagen 3×20 s/side
Optional Sat/Sun: Light skill play, mobility, 20–30 min easy aerobic.
Endurance Sport (running/cycling/rowing) – 2 strength + 4 endurance
Mon – Aerobic Endurance: 40–60 min easy + 6 × 20 s strides
Tue – Strength: Front Squat 3×5, Deadlift 3×4, Step-ups 3×8/side, Calf Isos 3×30 s, Pull-ups 3×AMRAP
Thu – Threshold: 4 × 6 min @ hard; 2 min easy between
Fri – Strength: RDL 3×6, Single-leg RDL 3×8/side, Split Squat 3×8/side, Core circuit 10 min
Sun – Long: 70–100 min @ comfortable pace
Combat / Weight-Class Sport – 3 mixed days
Mon – Power + Grip/Neck: Trap-bar jumps 5×3, Push press 4×3, Weighted chin 4×4, Neck isos 3×20 s, Farmer carries 6 × 20 m
Wed – Aerobic Intervals + Skill: 6 × 4 min @ strong; 2 min easy; pads/drilling 30–45 min
Fri – Strength + Alactic: Deadlift 4×3, Bench 4×4, Split squats 3×8, 8 × 6 s airdyne sprints (full rest)
Want a custom sport plan?
Get an assessment and 12-week program tailored to your position, schedule, and equipment.
Book a free consultFrequently Asked Questions
How many days per week should I lift in-season?
Most athletes maintain well on 1–2 short sessions (30–45 min). Keep 1 lower + 1 upper/full-body, prioritize power (low reps, fast intent), and avoid soreness near matches.
Can I combine speed work and lifting?
Yes—do speed first while fresh, then lift. Keep total explosive volume modest and recover fully between sprints.
How do I prevent injuries?
Progress gradually, include hamstring, adductor, calf strength, and manage weekly spikes. Sleep and nutrition matter as much as exercises.
What about youth athletes?
Emphasize movement variety and fun, teach fundamentals, and avoid maximal loads until technique is automatic.
Do women need different programs?
The principles are the same. Account for individual needs (e.g., ACL-prehab focus, iron intake), and program progressive overload like any athlete.
You may also like: Acceleration Training 101 · The Recovery Checklist
.jpeg)
.jpeg)
