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It's common to hear the principle of specificity interpreted as "just do more of the task you want to get better at." In my opinion, this approach may be overly reductionist for what the SAID principle can mean in the context of training for strength. 

Most applications of the SAID principle only scratch the surface by limiting discussions of specificity to exercise selection and training intensity. However, when you think about the concept on a higher level, the X's and O's of effective programming emerge organically from addressing rate limiters rather than directly mimicking the target task for the sake of it.

Let's say your goal is to improve your 1RM squat. Most assume that training with 'high specificity' means lots of competition squatting with heavy loads. In reality, this example lacks crucial context. 'Specificity' is probably better thought of as directly addressing the rate limiter of the target task. Said another way, training with 'high specificity' is that which addresses YOUR weakest link successfully, rather than assuming that closely mimicking the target task is the most efficient way to do so.

The reality is that limiters exist in hierarchical relationships where primary constraints (muscular torque, neuromuscular efficiency, technical stability) may be governed by secondary factors (work capacity, fatigue management) or tertiary issues (pain, time availability). Some limiters require months to address while others can be resolved in weeks. But this doesn't invalidate specificity—it highlights why: i) proper limiter identification is fundamental to program design, and ii) the most "specific" training prescription often emerges from addressing upstream constraints rather than defaulting to target task practice.

The smartest training programs emerge when you first identify what's actually holding you back, then apply the principles that best address that specific limitation. True specificity is about strategic problem-solving, not a one-size fits all solution.#datadrivenstrength

Don’t be a prisoner to the program. 

Structure and programming matters, but that doesn’t mean you should follow your program blindly. At Data Driven Strength, our coaches encourage “training skill”, which allows our clients to strategically deviate from the program to enhance their results.

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Looking for research to tell you exactly how many sets to do? I advise against that.