training terms. 57 terms, defined.
The variables, methods and lifts that make up a training session, from volume and tempo to the hip hinge and the power clean. Every definition is cited to a page in the textbooks and research coaches trust.
A
- Accommodating resistanceAccommodating resistance uses bands or chains to increase the load as a lift gets mechanically easier toward lockout.
- Active recoveryActive recovery is light movement after hard exercise or on the following day to help recovery instead of resting completely.
- As many reps as possible (AMRAP)As many reps as possible (AMRAP) is a set performed with one load until failure or until a set time runs out.
B
- Back squatBack squat is a barbell exercise performed with the bar resting on the upper back and shoulders.
- Bench pressBench press is a lift performed lying on a bench, lowering a barbell to the chest and pressing it up until the elbows are fully extended.
- BracingBracing is tightening the trunk muscles during a lift to raise pressure in the abdomen and support the spine.
C
- Circuit trainingCircuit training is a series of exercise stations completed in succession with little rest between exercises.
- Closed kinetic chain exercise (CKC)Closed kinetic chain exercise (CKC) keeps the hand or foot fixed against resistance, as in a squat or push-up, with linked movement at several joints.
- Cluster setCluster sets divide one set into single reps or small groups of reps separated by short rests, typically 5 to 45 seconds.
- Complex trainingComplex training alternates heavy resistance exercises with plyometrics in the same session to develop power in advanced athletes.
- Compound exerciseCompound exercise is a movement that uses more than one joint and several muscle groups, such as a squat, bench press or row.
D
- DeadliftDeadlift is a barbell exercise that raises the weight from the floor to standing by extending the hips and knees with a neutral back.
- Drop setDrop set training extends a set past failure by reducing the load and continuing with minimal rest, sometimes through repeated drops.
- Dynamic stretchingDynamic stretching uses controlled, active movements through the ranges needed for a sport or exercise, without bouncing.
E
F
- FlexibilityFlexibility is the ability to move a joint through its complete, pain-free range of motion.
- Foam rollingFoam rolling is self-myofascial release using body weight to press a muscle against a foam roller.
- Front squatFront squat is a barbell squat with the bar resting across the front of the shoulders and collarbones.
H
I
K
M
- Maintenance volume (MV)Maintenance volume (MV) is the amount of training needed to preserve existing muscle and fitness without further gains.
- Maximum recoverable volume (MRV)Maximum recoverable volume (MRV) is the most training a client can recover from, usually measured in weekly sets per muscle.
- Minimum effective volume (MEV)Minimum effective volume (MEV) is the least training volume, usually weekly sets per muscle, that produces measurable progress or muscle growth.
N
O
- Olympic weightliftingOlympic weightlifting is the sport of the snatch and the clean and jerk, two barbell lifts that take the weight from the floor to overhead.
- One-repetition maximum (1RM)One-repetition maximum (1RM) is the heaviest load a client can lift once with proper technique.
- Open kinetic chain exercise (OKC)Open kinetic chain exercise (OKC) lets the end of a limb move freely, as in a leg extension or dumbbell biceps curl.
- Overhead pressOverhead press is a lift that presses a barbell from the shoulders to full elbow extension overhead, either standing or seated.
P
- PlyometricsPlyometrics are quick, powerful movements that use a rapid prestretch and the stretch-shortening cycle to increase the power of the movement that follows.
- Post-activation potentiation (PAP)Post-activation potentiation (PAP) is a brief boost in explosive performance after heavy or intense muscle work.
- Power cleanPower clean is a barbell lift that pulls the weight from the floor to the front of the shoulders in one fast movement, catching it in a quarter squat.
- Progressive overloadProgressive overload is the gradual increase in training stress, through load, reps or sets, that keeps the body adapting as fitness improves.
- Proprioceptive neuromuscular facilitation (PNF)Proprioceptive neuromuscular facilitation (PNF) is stretching that combines muscle contractions and passive movement to increase range of motion.
- Pyramid trainingPyramid training varies load and reps across sets of one exercise, moving from lighter weights and higher reps to heavier weights and lower reps, or back.
R
- Range of motion (ROM)Range of motion (ROM) is how far a joint or body part moves, usually measured in degrees during an exercise, stretch or test.
- Rating of perceived exertion (RPE)Rating of perceived exertion (RPE) is a client's score of how hard exercise feels on a numbered scale, such as 6 to 20 or 0 to 10.
- Reps in reserve (RIR)Reps in reserve (RIR) is the number of additional reps a client could complete at the end of a set before reaching muscular failure.
- Rest intervalRest interval describes the time a client rests between sets or exercises before starting the next bout of work.
- Rest-pause trainingRest-pause training divides a set into mini-sets at the same weight, separated by rests of about 15 to 30 seconds.
- Romanian deadlift (RDL)Romanian deadlift (RDL) is a hip-hinge lift that lowers a barbell along the thighs with the knees slightly bent, then returns to standing.
S
- SpottingSpotting is assisting a client during a lift to help protect them from injury, including helping them through a sticking point.
- Static stretchingStatic stretching involves moving slowly into a stretch and holding the position at mild discomfort, usually for 10 to 30 seconds.
- Sticking pointSticking point is the region of a lift's range of motion where the body produces the least positive force, causing the bar to slow or stall.
- SupersetSuperset training pairs two exercises performed back to back with little or no rest, often for opposing muscles such as biceps and triceps.
T
- TempoTempo is the speed of each phase of a repetition, usually written as three or four numbers that specify seconds spent moving and pausing.
- Time under tension (TUT)Time under tension (TUT) is the total time a muscle works against a load during a set, exercise or training session.
- Training frequencyTraining frequency is the number of training sessions in a set period, usually a week, or how often each muscle group is trained.
- Training intensityTraining intensity is the load relative to a client's maximum strength or the effort of a set, expressed as a percentage of one rep max, RPE or RIR.
- Training to failureTraining to failure means continuing a set until the muscles can't lift the load through another full concentric rep.
- Training volumeTraining volume is the total work performed in training, counted as sets, repetitions or volume load (sets times reps times weight).
U
V
- Valsalva maneuverValsalva maneuver is an attempt to exhale against a closed throat, used briefly during heavy lifts to stiffen the trunk and support the spine.
- Velocity-based training (VBT)Velocity-based training (VBT) uses measured lifting speed to set loads, decide when to end sets and assess readiness.
- Volume loadVolume load is sets multiplied by reps and weight lifted, giving the total load moved in an exercise or session.