Short form for repetitions, which refers to the number of times a specific exercise is performed in a single set.
Different rep volumes are programmed to achieve different outcomes for different training cycles.
Maximal Strength: 1 – 5 reps
Hypertrophy: 6 – 12 reps
Strength Endurance: 12 reps and above
Refers to the execution of consecutive repetitions of a specific exercise.
Different set volumes are programmed to achieve different outcomes for different training cycles.
Single sets: one set of a specific exercise
Multi sets: more than one set of a specific exercise
Refers to the execution of multiple sets of exercises within the program
EXAMPLE OF 1 ROUND
Pullups: 5 reps
Pushups: 10 reps
Air Squats: 15 reps
Perform a specific exercise or set of exercises at the beginning of every minute for a predetermined number of minutes. The goal is to complete the required rep target before the end of the minute so that there is time to rest before the next minute starts.
Example: EMOM10 – Perform a specific exercise of set of exercises at the beginning of every minute for 10 minutes.
Perform a specific exercise or set of exercises for a predetermined number of minutes. The goal is to complete as many repetitions or rounds of exercises as possible within that time.
Example: AMRAP10 – Complete as many repetitions of a specific exercise or as many rounds of a set of exercises for 10 minutes.
Completing a high volume of different exercises in a single workout, in a specific order. The goal of a chipper is to “chip away” at a long list of exercises, completing each one before moving on to the next.
Example: complete 100 pullups, then 200 pushups, then 300 squats.
Performing two different exercises back-to-back with little to no rest in between. This is to increase the volume and intensity of a workout with the objective of breaking through plateaus and targeting specific muscle groups.
Example: Upon completion of 5 repetitions of strict shoulder presses, execute another 10 shoulder flies.
Complete as many rounds as possible within a set period of time.
Example: 1 round comprises of 5 pullups, 10 puships and 15 air squats. Complete as many rounds as possible in 15 minutes.
Complete the full program within a set period of time.
Example: 1 full program comprises of 100 pullups, 200 pushups and 300 squats. Complete this as fast as you can or within 30 minutes.
This is associated with endurance activities and leads to improved cardiovascular health, increased lung function, and greater endurance.
This is associated with high-intensity activities, leading to improved strength, speed, and power. Anaerobic exercises can also help build lean muscle mass and increase metabolic rate.
Focused on an increase in strength. This type of training can improve your one-rep max (the maximum weight you can lift for one repetition) and your overall strength levels.
Focused on improving your muscles’ ability to contract repeatedly without fatigue, allowing them to sustain physical activity for longer periods.
This is a type of strength training that focuses on increasing muscle size.
CARDIO: SPRINT | MARATHON
FULL BODY CONDITIONING CIRCUIT
STRENGTH: UPPER BODY | LOWER BODY