Adidas Training Spezial Review: Old School Style Meets Function?

1. You need a shoe for HIIT classes or daily cross-training. There are better options built for responsiveness and multi-directional movement.
2. You have a high instep or thick forefoot. The low-profile upper volume will likely feel restrictive even with the insole removed.
3. You have flat feet. The midfoot taper can create uncomfortable pressure due to the shoe’s arch curve and narrow midfoot shape.

Sizing and Fit Suggestions

About My Feet: I have a normal arch/instep and my feet come in at an E/EE width. The length of my left and right foot are consistent with one another, and I size as a true US 10 for most companies’ sizing charts. 

Fit Breakdown:

• Narrow (<D) feet: True to size. 
• Medium (D) width: True to size.
• Wide E and EE: True to size.
• Extra Wide 3E+: Go up a half size.

The Adidas Training Spezial fits true to size for most narrow, medium, and even EE-width feet. If you have 3E feet or wider, you’ll want to go up half a size to avoid pressure in the midfoot. The forefoot has a slight taper, and the midfoot narrows more than expected, which could cause discomfort if you’ve got a wider arch or a flatter foot shape. The low-profile upper volume may pose a challenge for lifters with thicker feet or a higher instep.

One helpful fit adjustment: removing the insole. This adds a bit more room in both width and height, giving you a more accommodating fit without compromising stability. During training sessions, I found the tongue secure enough if the laces were tight, but for casual wear it wandered, a classic issue with non-gusseted tongues. It’s a manageable gripe, not a dealbreaker.

Performance Breakdown

Solid All-Around Lifter: 8.5/10

This is where the Training Spezial earns its keep. For a shoe that looks like a retro sneaker, it actually performs like a solid lifting shoe. I squatted over 350 pounds and deadlifted over 400 without any stability issues. The heel structure is firmer and noticeably more supportive than what you’d expect from a casual sneaker.

The Repetitor dual-density midsole adds a nice amount of flexibility and give through the midfoot before transitioning to a high-density foam under the heel. The stability and platform feel is great for anyone focused on machine-based training, compound lifts, or accessory work.

The traction is a standout. It grips turf, rubber gym floors, and wood platforms well. During sled pushes and leg press sets, I felt planted. It’s not a max-load lifting shoe like a Romaleos or Legacy Lifter, obviously, but it’s more than capable for general strength work. Think bodybuilding splits and functional strength days. It’s a great fit for anyone training with moderate to heavy loads or doing a lot of machine work.

Serviceable Cross-Trainer: 8.3/10

As serviceable as it is, I don’t love the Training Spezial for cross-training. There’s not enough bounce or responsiveness in the midsole for fast-paced workouts, and the slightly platformed feel starts to work against you in any high-agility movement. Lateral cuts, box jumps, and shuttle runs all feel a little sluggish. There’s just not enough rebound underfoot to justify it as a full-time HIIT or class shoe.

That said, it’s fine for lighter circuits or strength-focused circuits. Think sled work, landmine presses, or light kettlebell flows. If you focus primarily on strength or hypertrophy and want to sprinkle in a bit of cross-training, it’s a great option. If HIIT, cross-training, or classes are your go-to modalities though, I’d recommend the Rapidmove 2 or the Rapidmove ADV 2 from Adidas for a more dialed experience.

Not An Ideal Runner: 6.5/10

You can run in the Training Spezial. You just won’t love it. It’s fine for intervals, think 400 or 800-meter sprints as part of a daily circuit. But longer runs will feel flat and uninspired.

There’s no real energy return, and the shoe’s platform-style build isn’t suited for a sustained pace. If you’re doing EMOMs or circuits with short sprint bursts, the shoe will get you through, but it’s clearly not designed for that type of workload.

Daily Wear Hero: 8.2/10

This is one of the Training Spezial’s true highlights. It’s light, breathable, and clean-looking enough to wear daily, even outside the gym. I wore mine around town, on travel days, and for casual walks with zero comfort issues. The mesh upper breathes well, and the outsole is rugged enough to hold up to heavy pavement wear. Compared to the original Spezial or even a Samba OG, this shoe is more durable and comfortable for daily use.

The retro-inspired silhouette also makes it one of the more stylish gym shoes I’ve worn in a while. It blends in. It works. And that kind of versatility makes it easy to keep near the front door.

Construction Details

The Adidas Training Spezial weighs in around 10 ounces for a men’s size 10, which puts it firmly in the lightweight category for a training shoe. That low weight contributes to the comfort and agility you feel in gym settings, especially during accessory work and movement transitions.

The upper is constructed from a breathable mesh that runs from the forefoot through the midfoot. It features a faux leather overlay across the forefoot with a yellowish tint that might be off-putting if you’re expecting clean, crisp white. That’s purely aesthetic, but worth calling out. The branding overlays on the midfoot and heel help provide some structure and stability.

Internally, the insole is removable and adds some needed customization. The boot is well padded, making it a comfortable and secure fit. Lacing structure includes seven core eyelets and a center tongue loop to help with lockdown. The tongue loop is a necessary feature since the wide tongue is not gusseted.

Underfoot, you get Adidas’s Repetitor dual-density foam. It’s softer in the forefoot and firmer toward the heel, a distinction you can see in the change in material. That structure helps deliver lifting stability while allowing a bit more comfort during light movement or daily wear. The outsole wraps the full length of the shoe and features a turf-grabbing rubber pattern that adds both grip and structure to the base.

While the heel-to-toe drop isn’t listed, it feels less dramatic than the standard Adidas Spezial designed for handball. That lower drop supports lifting mechanics but doesn’t feel aggressively minimalist either.

Final Thoughts: Would I Buy Again?

The Adidas Training Spezial doesn’t try to do everything, and that’s what makes it good. It leans into its strengths: platformed lifting support, low weight, clean style, and just enough structure to train without compromise. For lifters who want something more toned down that can still do it all, this hits the mark.

It’s not the most responsive, it’s not built for every foot type, and it won’t be your top choice for HIIT. It does its job with confidence. For me, it’s already replaced the Adidas Total in my weekly lineup, and I wouldn’t hesitate to grab another pair.

If your training is mostly strength-focused and you’ve got an eye for style, the Training Spezial is a smart pickup.