 Hey everybody, I'm Lance Guicci. Today we are discussing our fifth and final basic principle of training, how to write a workout, right? We need to first understand these five basic principles. The first one we talked about was progression, doing a little bit more. Second one we talked about was overload, doing something that you're not really used to doing. Third was individuality, everybody is different. Fourth was reversibility. So if I stop training, I'm gonna lose my training gains. And fifth and final, and also most important, these are kind of all tied for first place, for most important, because they come into play in every program that you write. Fifth one here is specificity. That means the adaptation that I get is specific to the training that I do. So if I lift really heavy weights, then I'm gonna be able to lift heavy things. But if I only deadlift heavy, I'm probably not gonna be able to squat nearly as heavy as I can deadlift. Because I've specifically trained the deadlift. I have not specifically trained the squat. Now, this gets really granular, and this is kind of where the art of coaching comes in. This stuff isn't really painted very well in textbooks or in literature, but you can kind of think what parts of this are the same and what parts are different. Now, if I'm trying to train for a marathon, I don't wanna just run because my running training is limited by my other fitness abilities. So for example, if I have to run a marathon for three hours, I need to be able to control the position of my body. Otherwise, I'm gonna rip my feet up. I'm gonna hurt my knees. I'm gonna hurt my feet. I'm gonna hurt my hip. I'm gonna hurt my back, whatever it may be. I'm not gonna be able to maintain a good position for force transfer. So what happens is the people who only run eventually hit some sort of roadblock that is usually injury related. But the people who also supplement with some strength training so that their running is better, those people see longer term progress over this. So this is the rule of specificity, but also generality. If I'm going to get specific in something, it is very necessary, but I also need to have the foundation upon which I can build. So the easiest programming way to look at this is if I have an end date in mind, a goal date, then right, like the half before that, the half of my training block before that, I want to be very specific to the event that I am testing. And then before that, it doesn't have to be quite as specific, right? I can do more things that don't really look like my event, but will make me fitter in general. Now that is a gross oversimplification and again, the art of this, some sort of experimental science needs to come into play so you understand how the body adapts and who you are training in front of you. So if I want to train for a Spartan race, and I have, you know, I've never worked out before, well then I can spend a lot of time just getting generally fit, just doing hard workouts that challenge me. And then right up until then, I'm gonna have to make sure that I start running because I'm gonna have to run a lot during the Spartan race and I'm gonna hope that some of my general training transfers over into the weird obstacles like the crawling or the climbing that I have to do during the Spartan race. Now, if I'm already super fit, if I already do marathons and I wanna do a Spartan race, then I can kinda run the whole time because I like running and I'm good at running, but I might wanna spend more time on training some of these events. So if I know I'm gonna climb a cargo net, I might try to find a cargo net to climb. If I can't find one, a good, still kinda specific, not quite the same, but still kinda specific thing, I could go to an indoor climbing facility and do some bouldering and just teach my upper and lower limbs how to coordinate together. Specificity takes a lot of faces. It is the principle with no name. Let's do a recap. So number one, progression. Number two, overload. Number three, individuality. Number four, reversibility. And number five, specificity. Make sure you're keeping those in mind when you write your own workouts.