PROGRAM LANGUAGE

1RM - "One Repetition Maximum," the maximum weight a person can lift for one repetition of a particular exercise with proper form. It is used as a measure of strength and in weight training programs to determine the appropriate weight for exercises such as the bench press, squat, and deadlift. Knowing your 1RM can help set training goals, track progress, and help me design an effective workout program tailored to your individual needs and abilities.

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3030 - refers to the tempo or speed of the exercise being performed. The four digits each represent the amount of time, in seconds, for a different phase of the exercise. Specifically, the first digit represents the eccentric or lowering phase of the exercise, the second digit represents any pause at the bottom of the movement, the third digit represents the concentric or lifting phase of the exercise, and the fourth digit represents any pause at the top of the movement. In the case of "3030," this tempo would indicate that you should take 3 seconds to lower the weight, have no pause at the bottom, take 3 seconds to lift the weight, and have no pause at the top before starting the next repetition. The tempo varies throughout all programs, so checking the notes before you begin is essential. I use it for various exercises to help you focus on form, increase time under tension, and promote muscle growth.

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Eccentric - is the portion of a movement where the muscle lengthens under tension. This is sometimes referred to as an exercise's "lowering" or "negative" phase. For example, during a biceps curl, the eccentric phase occurs when you lower the weight back down to the starting position. During the eccentric phase, the muscle is still contracting, but the tension it generates is not enough to overcome the force of gravity and the weight being lifted. Eccentric training has been shown to be an effective way to build muscle strength and size, improve muscle function and reduce the risk of injury.

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Concentric - refers to the portion of a movement where the muscle shortens under tension. This is sometimes referred to as an exercise's "lifting" or "positive" phase. For example, during a biceps curl, the concentric phase occurs when you lift the weight towards your shoulder. During the concentric phase, the muscle is contracting and generating enough force to overcome the resistance of the weight being lifted. Concentric training can effectively build muscle strength, power, and endurance. By using a variety of resistances and repetitions, and gradually increasing the load, you can challenge the muscle to adapt and grow stronger over time.

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Rest - is an essential component of exercise, especially when performing resistance or strength training exercises. Rest between sets of exercises is needed for several reasons. Replenishment, recovery, preventing injury and allowing adaptation are the main reasons. The amount of rest needed between sets can vary depending on the exercise, the intensity of the exercise, and the individual's fitness level and training goals. You will see different rest lengths depending on the program you are following.

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AMRAP - AMRAP stands for "As Many Rounds (or Repetitions) As Possible." You are given specific exercises to perform within a certain time frame, typically ranging from 5 to 20 minutes. Your goal is to complete as many rounds or repetitions of the exercises as possible within that time frame. For example, an AMRAP10 workout might consist of exercises such as burpees, push-ups, squats, and sit-ups, with a time frame of 10 minutes. Your goal would be to complete as many rounds of those exercises as possible within the 10-minute time frame. AMRAP workouts are a great way to challenge yourself and improve your endurance, strength, and overall fitness. They can be customized to your fitness level and goals, effectively burn calories, build muscle, and improve cardiovascular health.

 

EMOM - In an EMOM workout, you are given a specific exercise or set of exercises to perform at the top of every minute, and the remaining time in that minute is used for rest. The goal is to complete the specified exercise or exercises within the minute and then rest for the remaining time before starting the next round. For example, an EMOM 10 workout might consist of a set of exercises, such as 10 push-ups, 10 squats, and 10 sit-ups, to be performed at the top of every minute for 10 minutes. This means you would perform the specified exercises as quickly as possible and then rest for the remaining time before starting the next round. E10MOM would mean at the top of every tenth minute, allowing much more time to complete the exercises. EMOM workouts are a great way to challenge yourself and improve your endurance, strength, and overall fitness. They can be customized to your fitness level and goals, effectively burn calories, build muscle, and improve cardiovascular health.

 

For Time - The duration of time the programmed segment took to complete. This is from start to finish, including any breaks or rests. The time must keep ticking over until you have achieved what is assigned.

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[on each side]  - This will be because the movement requires one side of the body to work and means to complete the number of repetitions written on both sides. If you do not see [on both sides] written and it is a single-sided movement, then the repetitions are total.

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Odd-object - This can involve any object with weight and will mostly be seen on programs where someone trains at home or if I am unsure of your equipment. I will always offer a recommended weight where there is an odd-object exercise (e.g.10-15kg), meaning if you have to stuff books, drink bottles and any other heavy objects in a bag to make the weight, you've as least got a range to work with.

For a video on how I make my odd-object, click here.