In the previous lesson we examined how complicated it is to describe the movement elements of a sports skill. The same basic movement such as throwing can differ in terms of the force applied, the work performed, the torque produced around the joints, and the type of muscle action just to cite a few example. And this makes it really difficult to select resistance training exercises that will transfer relevant training effects to the athlete's sport performance so that it improves. Biological adaptations to sports training depends on the muscles and organ systems recruited during the training session. The more closely the movements in training mimic those of the sport skill, the more likely the relevant adaptations will occur. The principle of training specificity is a key notion when designing an athlete's training program. Training adaptations are tightly coupled to the mode, frequency and duration of the exercise performed. Specificity of training holds true for a wide variety of skills. And this includes mental skills. It includes physical skills. It includes different kinds of movement patterns and spatial tasks that demand the ability to recognize relationships among objects. Manipulating a soccer ball or negotiating the ten hurdles in a hundred meter hurdle sprint are examples of spatial tasks in sports. Transfer of training to a sports performance is rather similar to teaching a student how to add numbers together. The success of the teaching approach is evaluated according to how proficient the athlete becomes and adding any sequence of numbers together. If the goal is for students to learn French, teaching them how to add numbers together will not have any transfer effect whatsoever. Learning how to add numbers together enhances the student's ability to add numbers, but does nothing to improve their ability to speak French. That is, there is no transfer of training. Similarly, strength and power training is only effective if it transfers to improving the athlete's ability to perform the movements of the sport skill. So they provide the athlete a competitive advantage. The following question then becomes very relevant. What exercises at what volume and intensity will directly contribute to a higher sport performance? In this lesson we are going to examine strategies for applying the theory of specificity to designing an athlete's strength and power training. We examine the relevance of matching movement time and rate of force development to that required by the sport's skill. And, we address how to design resistance exercises to maximize their specificity, and, therefore, their training effect. So, let's get started.