Training Terminology
A glossary of terms and abbreviations.
A detailed list of training terminology and abbreviations to help you understand exercise naming, programming and other training information.
Take a brief look to familiarize yourself.
I will update this page as needed.
Terminology
Autoregulation
An approach to training that adjusts specific variables (weight), based on performance.
E.g. Plus sets - 5 prescribed reps, but you achieve 10 on the plus set. Now you adjust your training max for the next week
Block
Four weeks of training make up a “block”.
Deload - An opportunity to give your body time to recover.
Add in a deload week after 4 to 6 weeks of training.
Cut volume by 10-20% and intensity by 10-20%
Retain or increase volume for core or other non-taxing exercises
GPP - General Physical Preparation
Consists of lower intensity training that prepares you to handle higher intensities and volumes.
GPP serves as the foundation for your training. Builds your aerobic capacity and increases your tolerance to stress (stress is training)
Build fitness, strength, mobility
Intensity - How hard
RPE (rating of perceived exertion) - 1 to 10 scale, where 10 is the hardest thing you have done
RIR (repetitions in reserve) - how many reps before failure
Example - 3 RIR = stop 3 reps before you think you will fail
Technical failure, not muscular failure. Often as a beginner your technique or form will worsen before you reach muscular failure.
Percentage of your 1 rep max (aka percentage based training)
Preferred method of prescribing loads
Written as %1RM
This can be estimated using this formula
1RM = (Weight * Reps * .0333333) + Weight
Percentage based training
A method of prescribing exercise weights based on your estimated 1 RM for a given exercise
I will estimate your 1RM back squat, then based on a series of percentages, estimate your 1RM for front squat, split squat etc… Then based on the desired intensity range I estimate the weight you should use for a particular exercise.
Primary Exercise
The main compound movement for the day. Found in the Tier 2 section, in the red box. On the image below, the primary exercise is Front Squat.
Progressive Overload
Continuing to stress the body through manipulations of intensity or volume.
Alter weight, sets, reps, bar speed, tempo, frequency etc.. to create more stress
Stress forces the body to adapt
Overload is simply a generalization of stress manipulation over a period of training.
Weight may not increase every week, but it may over 4 weeks
As a beginner the easiest method is to add weight or volume each week and this is effective for a long time. As your training age increases this linear type of approach may not be possible, and more advanced programming is required.
Rep Max (1 RM, 3 RM, 5 RM, 10 RM)
The heaviest weight you can lift for the specified reps
This can be estimated based on the weight and reps completed for any given set. Could be 3 reps or 5. You do not actually need to preform a 1, 3 or 5 rep max test.
Specificity (SAID principle)
Specific Adaptation to Imposed Demands. The body will adapt based on the stressors applied.
E.g. - Lifting heavy weights will make your stronger
E.g. - Sprinting will make you faster
Specificity is a powerful concept, but do not forget the supporting structure for your end goal. E.g. if you are training for a backpacking trip, it will benefit you to increase strength and fitness, not just prepare through backpacking.
Superset
A pairing of multiple exercises, which should be completed in order. Give yourself some rest in between each exercise.
The point is to increase the amount of work done and reduce the total workout time.
Tempo based training
Using a specified time in specific phase of movement.
Eccentric - Lowering, from top to bottom position. AKA negatives
Isometric - Static Hold in the bottom position. AKA pauses
Concentric - Finishing movement. From the bottom to the top of the movement.
Tier
A grouping of exercises within a training session. Typically 2-3 exercises to be superset.
Training Program
Composed of multiple blocks, which are sequenced in a specific order. Optimizes the development of physical qualities
Training Age
A description of your training experience, on structured programming. Typically classified as beginner, intermediate, advanced. Most people are beginners or intermediate.
This type of categorization provides insight into your stress tolerance, experience with basic movements etc..
Training Max
Typically set at 90% of your current 1 RM.
Using this method allows for consistent and healthy progress. It also accounts for overestimations of 1RM.
Volume - How much
Sets * reps * weight - Preferred method, because it accounts for all variables, unlike the next two methods
Total number of sets - Provides a quick estimation, if you are generally doing way too much or not enough
Sets * reps
Abbreviations
‘@W1 - Use Week 1 weight.
Found in the “WT” box, on the 4th week (Deload week), of a few programs. Use the same weight you used on Week 1 of that block.
BW - Body weight
DB - Dumbbell
DBL - Double leg
Ext - Extension
FFE - Front foot elevated
HK - Half Kneeling
HS - Hand Supported
OHP - Overhead Press
NG - Neutral Grip
RDL - Romanian Deadlift
RFE - Rear foot elevated
Rev - Reverse
R/O - Rep Out set or plus set. Complete as many reps as possible, before reaching technical failure.
SA - Single Arm
SE - Shoulders Elevated
SL - Single Leg
SS - Split Squat
As always, if you have questions or if something is unclear, leave a comment below.
-Milo
DISCLAIMER
This is not Medical advice. Consult a medical professional before starting any workout program, or supplement protocol.