The principle is one of the most basic but most important and basic principles of all movement principles. The SAID principle is an acronym for specific adaptation requirements.
In short, this means that in order to improve any particular skill or physical attribute, you must specifically train that skill or attribute. If you want a better kick boxer, don't take a paintball. It is paintball that requires endurance, quick avoidance of skill and agility, but it won't make you better impact or accuracy. It won't let you take boxing better or evade them.
For example, a Thai boxer needs a very tough and elastic cheekbones to kick the leg. They adjust them by kicking things and hitting their cheekbones with objects to slowly build the density and strength of these bones. Over time, the cheekbones adapt to the needs you impose on them. Once they adapt, you must change the status quo by increasing the imposed demand, otherwise they will stop adapting and stop becoming stronger.
If you want to do the same exercise, let's say the same 8 times the same weight of 200 pounds bench press, the same 4 sets of weeks, over time, you will be very good at doing this, but you won't get more Strong. The body does not think this is more difficult than expected in the past few weeks, so it needs to grow. Your body will adapt to the requirements you impose on it.
Without enough pressure, your body will not be able to adapt. The same is true of the other side of the coin. If you put a lot of pressure on your body, you may make great progress in a short period of time, and then, when your body can't keep up, you will be hurt. This is the price you pay for the improvements you made in the first place. The damage can last for days, weeks, months or even permanent.
So if you want to be stronger. Weightlifting is heavier. Want to run faster? Practice sprints and intervals. If you want to improve your combat skills practice combat exercises.
A simple rule of thumb is that whenever you train, always try to get yourself beyond your previous limits. Going further than you have before. With proper nutrition and consistency, you will continue to make continuous improvements over a long period of time. Then when you finally reach your plateau, it's time to change something.
Orignal From: Principal who speaks fitness and self-defense
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