Below is a brief list of terminology and the types of training prescriptions you’ll see in your program and what they mean.

KB = Kettlebell

DB = Dumbbell

BB = Barbell

SA or SL = Single Arm or Single Leg, meaning that exercise is performed 1 arm or 1 leg at a time

ME = Maximum Effort for the training session. Does this mean PR Attempt? Maybe…Not always. It means give your maximum effort for the session.

ME Reps = The maximum amount of Reps you can perform in one continuous set

DE = Dynamic Effort or SPEED sets. Does this mean performing a certain amount of reps for time? No. It means perform each lift or movement as FAST as you possibly can. Sometimes %’s will be assigned, sometimes they will not be.

MTR = Maximum Training Resistance, This is the heaviest weight you can use on any given exercise while maintaining GOOD technique and minimal misses. On some days this may end up being very heavy or even a PR but it is not to be taken as a free pass to Max Out! The priority is to keep your technique as close to perfect as possible!

D.M. or Daily Minimum = Your Daily Minimum is the heaviest amount of weight you can consistently lift in that movement on any regular training day. For example your Snatch Daily Minimum will be the heaviest number you are confident you can make in a training session regardless of how tired or fatigued you may be. For some of you this will be very close to your actual 1RM, for others it will be somewhere in the 87-93% range. By working to the same DM consistently we will help develop confidence with and consistency with heavier singles.

AHAP = As Heavy As Possible

AFAP = As Fast As Possible

Sets and Reps – Ex: 3×5
3 sets of 5 repetitions. Sets before reps always. When we are not assigning a %, we expect you to find a “working weight” for 5 repetitions and repeat that for 2 more sets. This totals 3 sets of 5 repetitions. Can you increase weight when following a workout that doesn’t have a % prescription like the workout above? Here is what your workout should look like… Warming up with x5 Back Squats until you find a “heavy” set (this is called your working weight). That last warm up set with that “working weight” will now be your first set of the workout. Say you complete 2 sets and have 3 sets remaining, you can increase in weight for the next 2 sets. If you make a 15 lb jump, then that first set is not an actual “working set” because you were still warming up. The only jumps we should see here would be SMALL (2.5lb, 5lb, maybe 10lb jumps each set).

TEMPO – All tempo work will include a series of numbers or letters next to it that look like this (30X1)

• These numbers are read in the following order: Eccentric movement, pause (if any) after the eccentric, concentric movement, pause (if any) after the concentric.
• For Example, Bench; 5×3@ (31X2)
  Perform 5 sets of 3 Bench Press at “TEMPO”. For this workout, 3 = 0:03 seconds for the first part of the movement (for bench press it refers to the bar being lowered to the chest), 0:01 Hold at the chest, X = quick, explosive effort on the “push” of the bench press, 2 = 0:02 hold at the end of the movement. This can be applied to almost any movement

RIR or Reps in Reserve
This is the amount of reps you have left in the tank after completing a set or in other words, how many more reps could you have done before reaching failure on a set

RPE or Rate of Perceived Exertion
This is a subjective way of measuring how hard you’re working, Usually prescribed on a scale of 1-10. An RPE of 10 means you are working as Hard or going as heavy as physically possible

EMOM = Every Minute On the Minute
Example, EMOM 20:00;

• Odd Minutes, 10 Unbroken Double Unders
  Even Minutes; 5 Unbroken Power Snatch

For 20 minutes, perform 10 Double Unders with no breaks on odd minutes and 5 Power Snatches with no breaks on even minutes. There is no prescribed weight so go as heavy as you can while keeping good technique, being able to move the barbell quickly and not resetting at any point.

Clusters = A series of sets performed back to back with short rests in between
Example, Push Press Cluster; 5×(2-2-2), 0:30 Rest + 2:00 Rest

• Perform 2 Push Presses, rest 0:30, 2 Push Presses, rest 0:30, 2 Push Presses then rest 2:00. This will be repeated for 5 sets
• You will see this for gymnastics movements as well, the terminology used will be the same

Weightlifting Complexes
Power Clean + Push Press + Jerk; 5×2+1+1@80%

• This is expected to be performed as 5 sets of 2 Power Cleans + 1 Push Press + 1 Jerk
• Please remember when we prescribe Olympic Style Weightlifting workouts, we expect for them to be executed as such. Rest in between sets (2-3 minutes), sit and recover so you can give a MAXIMUM effort for every set. No touch and go reps or “CrossFit style” efforts.

SLEDS

• Sled Push = Prowler Push facing forward
• Sled Drag = Facing forward with harness attached, weight behind on a “Prowler” or small sled (programming will specify if from hips or shoulder)
• When a load or weight is prescribed for sled work do not include the weight of the sled. Whatever number is prescribed is to be added to the sled

Heart Rate Training Zones
Different zones can refer to heart rate or your rate of perceived exertion on a scale of 1-10. Here is a review of your training zones and when to use them.

• Zone 1 or Z1- warm up and cool down pace (RPE – 1-4)
• Zone 2 or Z2 -Medium, Aerobic Effort (RPE 4-6)
• Zone 3 or Z3 – Hard Aerobic, (RPE 7)
• Zone 4 or Z4 Very Hard, Speed and Power (RPE 8-10 )

Plyometrics

• SR = Single Response
  This refers to a movement that is performed one rep at a time. For example, when performing a rocket jump, the athlete will start in a standing position, drive the hip and arms back as to load tension, immediately jump and reach as high as possible and then catch themselves and hold for a period of time in a “ready position”, then stand and reset before performing the next rep. This will allow the athlete to begin to develop stability in these positions as well as make corrections to form and technique.
• MRP = Multiple Response with a Pause
  This requires the athlete to hold the catch position, just as with the “single response” but will now go right into the next rep without repeating. This modality also allows for tweaking of positioning and technique within the set of repetitions.
• MR = Multiple Response
  Here, the athlete will perform repetitions of the movement is quick succession, NO pausing upon landing. The objective here is to develop a fast response and train the stretch shortening reflex. This training is directly applicable to cycling repetitions in competition.

There are a handful of other abbreviations that you may come across as well. If anything is ever in question, feel free to ask us through by giving us a call, sending an email or posting on the Facebook group