Nonspecific training will be used in case of bad weather conditions, no track and so on.
Nonspecific - different movement structure, but from a physiological point of view identical to the special endurance training - same HR, same levels of lactate, for example special strength training
In last three months I done smal experiment. I took 8 students from university probably the same age and same sport performance. All of them are active but not professionals athletes. I split them in two groups. One group was performing specific-runing training, the second one non-specific (strenght training). Both groups accomplished two trainings during week the whole training program lasted 6 week. I measured PB-personal best in 300 m sprint before and after training program. Every participant performed Wingate test where we mesured maximal power during the test. The specific group improved in maximal power by 1,32% in compared with 8,31% improvement in non-specific group. But more important is that the nonspecific group improved in average PB time (300m test) 0,79s and specific group improved by 0,65s. I know that was a small group and not professional 400 m athletes but still, It shows (in a small scale) that nonspecific training can improve specific performance, despite widely accepted specific principle in training. But the nonspecific training must stimulate the same energetic system used during specific training.
If you have any thoughts or explanations how these results can be evaluate please write me. It will help me with my next research. Thanks a lot
Example of nonspecific training is on the picture above, duration of each set is in the table above.
We have had good results using "non-specific" training in runners using independent bicycle cranks (PowerCranks), which are completely non-impact but require a coordination similar to running and they concentrate on training the underused hip flexor and hamstring muscles. Anecdotal reports frequently indicate injured runners who rehab using the device emerge from rehab faster than they were before injury. Preliminary data in a study comparing these cranks to control group are showing potentially significant increases in running speed and VO2max in recreational runners. (BTW, in the interest of full disclosure, I invented and sell PowerCranks)
Non-specific training can maintain or improve running performance if the training addresses issues important to running performance and reduces risk of injury. In general most non-specific training fails in endurance runners because most involve 10-50 reps in the gym whereas running involves 5,000 reps per hour or so. So, it depends upon what one is doing as to whether this type of training helps, hurts, or it neutral.
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