| TERM |
EXPLANATION |
Activation Work
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Simple drills that switch on key muscles before your main workout to improve movement and reduce injury risk.
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Adapted
| Exercises changed to suit your ability, needs, or any injuries – helping you train smart, not less.
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AMRAP (As Many Rounds/Reps As Possible)
| Do as many rounds or reps of a circuit as you can in a set time. Encourages intensity and endurance.
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Compound Lifts
| Big movements using several muscle groups and joints, like squats or deadlifts. Great for strength and efficiency.
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CV (Cardiovascular)
| Training that works your heart and lungs – like rowing, biking, or running. Builds stamina and helps with recovery.
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EMOM (Every Minute On the Minute)
| Complete a set amount of work at the start of each minute. Rest for the remainder. Great for pacing and work capacity
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Engine Capacity
| A simple way to describe your aerobic fitness. The better your engine, the more work you can do with less fatigue.
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External Rotation
| Rotating a limb outward, away from the midline of the body. Helps strengthen shoulder and hip stability.
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"Gain"
| A secondary block programmed in the CONTROL phase of the session to strengthen the opposite end of the body from the main lift (e.g., upper vs lower). Supports structural balance and overall development.
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Intent
| The purpose behind how you move. Whether it's control, speed, or effort, moving with intent makes every rep more effective.
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Isolation Exercises
| Focused movements that work one muscle group, like bicep curls. Useful for muscle growth and correcting imbalances.
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Olympic Lifting Foundations
| Scaled-down versions of lifts like the clean or snatch. Build power, speed, and coordination.
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Opposing Muscle Groups
| Muscles/Exercises that were worked in the priority, like Lower Body/Legs/Squats. The opposing end will be Upper Body/Chest/Bench. Training both keeps your programming body balanced.
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"Train"
| A secondary block programmed in the CONTROL phase of the session to support fitness, heart health, stamina.
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Power
| Training to move weight quickly. Combines strength and speed – great for athletic performance and explosiveness.
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Progressive Overload
| Gradually increasing weight, reps, or effort to help you keep getting stronger and fitter.
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Progressive Scaling
| Adjusting exercises each week so they stay challenging but manageable. Keeps you progressing safely.
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Rep Range
| Tells you how many reps to aim for: 3–6 = Strength, 6–12 = Muscle growth, 12+ = Endurance.
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Reps (Repetitions)
| The number of times you do an exercise in a row. For example, 10 reps = 10 squats before resting.
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RIR (Reps In Reserve)
| How many reps you could have done before failure. For example, if you stop at 10 reps and could have done 2 more, your RIR is 2. Helps guide effort without overtraining.
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RPE (Rate of Perceived Exertion)
| A scale from 1–10 that helps you judge how hard a set feels. 1 = very easy, 10 = maximum effort. Useful for adjusting intensity.
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Scapula Depression
| Pulling your shoulder blades downward. Supports proper posture and upper body strength.
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Scapula Protraction
| Rounding or moving the shoulder blades forward. Important in pushing movements.
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Scapula Retraction
| Pulling your shoulder blades back together. Crucial for posture and pulling strength.
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Sets
| A group of reps. For example, 3 sets of 10 reps = 10 squats, rest, repeat 3 times.
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Superset
| Two exercises done back-to-back with little or no rest. Often used to target opposite muscles or save time.
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Tempo
| The speed you lift and lower a weight. Shown as something like 3-1-1 (lower for 3s, pause 1s, lift in 1s). It controls how long your muscles work.
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Time Under Tension
| The total amount of time a muscle is working during a set. More time = more stimulus for strength and growth.
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Train Block
| A focused section of your programme (like Olympic lifting foundations) with a specific goal.
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Work:Rest Ratio
| How long you work vs. rest in intervals. For example, 30:30 means 30 seconds of effort, 30 seconds of rest.
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YGIG (You Go, I Go)
| A partner format where one person works while the other rests. Ideal for shared effort and built-in recovery.
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