Training Science - Basics Part II
The second part of our training science series turns the spotlight on a few basic abbreviations and jargon you might see on a training plan. We can take for granted that everyone understands the jargon used when prescribing exercises or training sessions.
Repetitions
The number of times you perform an exercise, or it may denote the duration you perform an exercise.
Sets
How many times you repeat the given repetitions of an exercises followed by a rest period.
Order
When you do each exercise during each session. Exercise order is denoted in alphabetical sequence. A followed by B etc.
Your session may call for two or more exercises to be performed together as a superset. For example:
A1: BW Squat
A2: Rear Lunge
Means perform the squats, then following a rest period, perform the rear lunge. Work in alternating fashion until you have completed the given sets and reps.
Tempo
The tempo of an exercise is usually denoted by four numbers. Each lift can usually be divided into distinct phases. For example, squats with a 4210 tempo:
4 = the eccentric or lowering phase
2 = the pause at the bottom of the range of motion
1 = the concentric or raising phase
0 = the pause at the top of the range of motion. In this case, no pause is taken before transitioning into your next repetition.
Other examples of prescribed lifting tempos:
X = Performing the repetition or phase dynamically
Iso = Isometric. Think pushing or pulling against an immoveable object.
Rest
The period of time taken between sets or exercises.
Load / intensity
Some exercises may have a prescribed load or percentage of the maximum load you can achieve. For example:
A: Goblet Squat 3 sets x 10 reps @ 20 kg
Or
C: BB Bench Press 4 sets x 5 reps @ 75% of max
Repetitions
The number of times you perform an exercise, or it may denote the duration you perform an exercise.
Sets
How many times you repeat the given repetitions of an exercises followed by a rest period.
Order
When you do each exercise during each session. Exercise order is denoted in alphabetical sequence. A followed by B etc. Your session may call for two or more exercises to be performed together as a superset. For example: A1: BW Squat A2: Rear Lunge Means perform the squats, then following a rest period, perform the rear lunge. Work in alternating fashion until you have completed the given sets and reps.
Tempo
The tempo of an exercise is usually denoted by four numbers. Each lift can usually be divided into distinct phases. For example, squats with a 4210 tempo:
4 = the eccentric or lowering phase
2 = the pause at the bottom of the range of motion
1 = the concentric or raising phase
0 = the pause at the top of the range of motion. In this case, no pause is taken before transitioning into your next repetition.
Other examples of prescribed lifting tempos:
X = Performing the repetition or phase dynamically
Iso = Isometric. Think pushing or pulling against an immoveable object.
Rest
The period of time taken between sets or exercises.
Load / intensity
Some exercises may have a prescribed load or percentage of the maximum load you can achieve. For example:
A: Goblet Squat 3 sets x 10 reps @ 20 kg
Or
C: BB Bench Press 4 sets x 5 reps @ 75% of max
