Use the gym for strength, practise the sport for skill
Why imitating surfing, football or fighting with weights wastes limited gym time.
The short answer
Build general strength and muscle with stable resistance exercises; improve sporting skill by practising the real sport in its real environment.
What specificity actually means
Sporting skill depends on timing, perception, decision-making, coordination and interaction with a real environment or opponent. A cable version may resemble the movement without reproducing the information that makes the skill work.
A useful division of labour
A stable press is usually better for building pressing muscles than punching with dumbbells. A leg press is usually better for building leg strength than imitating a kick against a cable. Surfing itself is better for learning to surf.
Remember: Become stronger in the gym. Become better at the sport by doing the sport.
Lesson finished?
Mark it complete to track your place in the course.