( u:x:y:z ) LIFTING WEIGHT TO A TEMPO-COUNT. EG. BENCH-PRESS

(1:2:1:1). 1 (PAUSE AT TOP) : 2 (LOWER TO CHEST) : 1 (PAUSE) : 1 (PRESS UP)

[ 1:1 ] (W:R) IF YOUR WORK PERIOD (SPRINT/RUN ETC.) TOOK YOU 10 SECS THEN YOU WILL REST FOR 10 SECS

[ 1:2 ] (W:R) IF YOUR WORK PERIOD (SPRINT/RUN ETC.) TOOK YOU 10 SECS THEN YOU WILL REST FOR 20 SECS

1RM 1 REP MAX. 2:2 [ MINS ] 2 MINUTES WORK THEN 2 MINUTES REST

30:30 [ SECS ] 30 SECONDS WORK THEN 30 SECONDS REST (REPEAT)

'X':'Y'S ('S' = SECONDS) 30SR 30 SECONDS REST 3MR 3 MINUTES REST

AB AIR-BIKE

ABSOLUTE IN BIOMECHANICS, THE TERM ABSOLUTE COMMONLY MEANS THE TOTAL AMOUNT REGARDLESS OF BODYWEIGHT.

ACTIVE RECOVERY NO SPECIFIC TRAINING PROGRAMMED FOR THESE DAYS, BUT THE GOAL IS TO STAY ACTIVE IN ORDER TO SPEED UP RECOVERY. KEEP YOUR ACTIVITY LOW INTENSITY. THE GOAL IS TO RECOVER PRIOR TO THE NEXT SESSION.

ALPHA DENOTES THE FIRST 6-WEEK CYCLE OF THE PROGRAM PHASE. 'BRAVO' INDICATES THE SECOND 6-WEEK CYCLE OF THE PARTICULAR PHASE.

ALT. ALTERNATING / ALTERNATE

AMRAP'x' AS MANY ROUNDS/REPS AS POSSIBLE IN 'X' MINUTES. EG. AMRAP20 (20 MINUTES) BA BODY-ARMOUR ( AKA WEIGHT-VEST )

BB BARBELL

BFA BASIC FITNESS ASSESSMENT ( AUSTRALIAN ARMY )

BJJ BRAZILIAN JIU-JITSU BJO BOX-JUMP OVER

BO BENT-OVER

BO ROW BENT OVER ROW

BOLT BOLT SCORE - BODY OXYGEN LEVEL TEST. GO TO: HTTPS://OXYGENADVANTAGE.COM/MEASURE-BOLT/

BOR BENT OVER ROW

BP BENCH PRESS

BS BACK SQUAT

BTN BEHIND-THE-NECK. E.G. FOR AN OHP, START WITH THE BB BEHIND YOUR HEAD IN THE LOW OR HIGH BAR POSITION ON YOUR BACK. PRESS THE BB OVERHEAD TO FULL EXTENSION, THEN RETURN THE BB TO THE START POSITION BEHIND YOUR HEAD.

BW BODYWEIGHT

C&J CLEAN & (PUSH) JERK

C&P CLEAN & PRESS

C2B CHEST-TO-BAR PULL-UP [ AKA. CTB ]

CALF-WALK WALK ON THE BALLS OF YOUR FEET WHILE KEEPING YOUR HEELS OFF THE GROUND.

CALS CALORIES [ A UNIT OF MEASURE FOR ENERGY EXPENDITURE / HEAT NEEDED TO RAISE THE TEMPERATURE OF A QUANTITY OF WATER BY ONE DEGREE ]. FOR OUR PROGRAMS IT IS USED TO DETERMINE THE DURATION OR INTENSITY OF A PERIOD OF WORK / TRAINING / EXERTION.

CLUSTER SQUAT CLEAN TO FSPP

CTB CHEST-TO-BAR PULL-UP

DB DUMB-BELL

DBALL DEAD-BALL

DBP DB PRESS

DDB - DOUBLE DB

DDL - DEFICIT DEAD-LIFT (DO A DEAD-LIFT WHILE STANDING ON A PLATE TO MAKE YOU LIFT THE BAR FROM A SLIGHTLY LOWER POSITION).

DEPLETION - GO AS FAST/HARD/HEAVY AS POSSIBLE IN THE 1ST FEW ROUNDS THEN TRY TO HANG ON FOR THE REST OF THE WORKOUT [ 'POSITIVE' SPLITS ).

DKB - DOUBLE KB

DL - DEAD-LIFT

DU - DOUBLE-UNDERS

E:C E:C – ECCENTRIC/CONCENTRIC RATIO. THIS IS THE SPEED OF THE ECCENTRIC PHASE RELATIVE TO THE SPEED OF THE CONCENTRIC PHASE.

E< 60 - ENDURANCE LESS THAN (<) 60 MINUTES

E<90 - ENDURANCE LESS THAN (<) 90 MINUTES

E1 - EVERY MINUTE ON THE MINUTE

E2 - EVERY 2 MINUTES ON THE MINUTE

E2MOM - EVERY 2 MINUTES, ON THE MINUTE

E3 - EVERY 3 MINUTES ON THE MINUTE

E3MOM - EVERY 3 MINUTES, ON THE MINUTE

E90s - EVERY 90 SECONDS

EASY - 35% TO 70% MHR. CONVERSATIONAL PACE EASY MOVEMENT LIGHT CARDIO, CALISTHENIC MOVEMENT, MOBILITY EXERCISES AND DYNAMIC STRETCHING [ AVOID STATIC STRETCHING ].

EMOM - EVERY MINUTE ON THE MINUTE

FARMERS - FARMERS-WALK / FARMERS-CARRY /SUITCASE-CARRY

FC - FARMERS-WALK / FARMERS-CARRY /SUITCASE-CARRY

FLR - FORWARD LEANING RAISE (PUSH-UP PLANK POSITION)

FR - FRONT-RACK HOLD OR FRONT-RACK POSITION

FS - FRONT SQUAT

FSPP - FRONT SQUAT PUSH PRESS (AKA - THRUSTER)

FT - ‘FOR TIME’. RECORD THE TIME FOR FUTURE REFERENCE (MAX. EFFORT)

FW - FARMERS-WALK / FARMERS-CARRY /SUITCASE-CARRY

GAC - GENERAL ATHLETIC CONDITIONING

GHD - GLUTE-HAM DEVELOPER

GHR - GLUTE-HAM RAISE

GM OR GMS - GOOD-MORNINGS

GPP - GENERAL PHYSICAL PREPAREDNESS

GTO - GROUND TO OVERHEAD. LIFT THE WEIGHT/OBJECT FROM THE GROUND TO THE OVER-HEAD POSITION. I.E. SNATCH, C&J, CLUSTER.

GTS - GROUND TO SHOULDER. LIFT THE WEIGHT/OBJECT FROM THE GROUND TO THE FRONT-RACK OR SHOULDER HEIGHT. E.G. PC, CLEAN, MB OTS

HARD HARD - 75% - 85% MHR

HPC - HANG POWER CLEAN (FROM HIP HEIGHT OR MID-THIGH HEIGHT OR KNEE HEIGHT)

HPS - HANG POWER SNATCH (FROM HIP HEIGHT OR MID-THIGH HEIGHT OR KNEE HEIGHT)

HS - HANDSTAND

HSPU - HANDSTAND PUSH-UP

IWT - INTERVAL WEIGHT TRAINING ( THIS IS A SPECIFIC TYPE OF WORKOUT )

KB - KETTLE BELL

KBS - KETTLE BELL SWING [ I.E. RUSSIAN HARD-STYLE ]

KTE - KNEES-TO-ELBOW

LBM - LEAN BODY MASS

LSD - LONG SLOW DISTANCE [ CARDIO / RUN ]

M-UP - MUSCLE-UP

MAX - 85% TO 100%

MB - MEDICINE BALL

MHR - MAXIMUM HEART-RATE. RPE >8. MAX. EFFORT > 85% OF 100% MHR = RPE >8

MCB - MAIN CONDITIONING BOUT (THE MAIN FOCUS / BODY OF THE WORKOUT/SESSION)

ME - MUSCULAR ENDURANCE

mHR - MODERATE - 50% TO 85% OF MHR

MR - MINUTES REST. EG. 1 MR = 1 MINUTE REST

MU - MUSCLE-UP

NASAL BREATHING - MAINTAIN A LEVEL OF TRAINING INTENSITY IN WHICH YOU CAN KEEP YOUR MOUTH CLOSED AND ONLY BREATHE THROUGH YOUR NOSE. DOWNLOAD 'TRAINING NOTES' FROM OUR WEBSITE FOR MORE INFORMATION ON THE IMPORTANCE OF THIS TECHNIQUE.

NEGATIVE SPLITS - INCREASE INTENSITY OVER THE ENTIRE DURATION OF THE WORKOUT. E.G. RUN EACH INTERVAL FASTER THAN THE LAST INTERVAL.

OH - OVERHEAD

OHP - OVERHEAD PRESS

OHS - OVERHEAD SQUAT

OTS - OVER THE SHOULDER

PC - POWER CLEAN

PE - POWER ENDURANCE

PGM - PROGRAM

PHASE - PHASE SPECIFIES THE SPECIFIC FOCUS OF EACH PROGRAM. I.E. STRENGTH PHASE, POWER-ENDURANCE PHASE ETC.

PITT - PROGRESSIVE INTERVAL THRESHOLD TRAINING

PJ - PUSH JERK

PLANK-UPS - IN THE PLANK POSITION [ I.E. TOP OF THE PUSH-UP POSITION ] LOWER YOURSELF ONE ARM AT A TIME TO YOUR ELBOWS THEN BACK UP AGAIN.

PP - PUSH PRESS

PRONE - LYING ON YOUR CHEST

PUSH-UP PLUS - STAY IN THE FLR POSITION & RETRACT THEN EXTEND YOUR SHOULDER-BLADES

PS - POWER SNATCH

QUADRUPED - ADOPT A POSITION ON YOUR HANDS AND KNEES WITH A NEUTRAL SPINE POSITION

RC - ROPE CLIMB. MINIMUM 4 M ROPE. USING LEG-WEAVE TECHNIQUES TO DRIVE UP THE ROPE WITH YOUR LEGS.

RD - ROUND

RDL - ROMANIAN DL ( STRAIGHT-LEG DEADLIFT )

RFT - ROUNDS-FOR-TIME (E.G. 3RFT = 3 ROUNDS FOR TIME)

RNT - REACTIVE NEUROMUSCULAR TRAINING

ROP 'RITE-OF-PASSAGE'. THIS IS A WORKOUT DESIGNED BY PAVEL TSASTOLINE. EXAMPLE: 1 ROUND [ E90S ]: 1ST 90S COMPLETE 1 REP/ARM [ L & R ]; 2ND 90S, 2 REPS/SIDE [ L & R ]; THEN IN THE 3RD 90S COMPLETE 3 REPS/SIDE [ L & R ]. REPEAT THIS PROCESS UNTIL ALL PRESCRIBED ROUNDS ARE COMPLETED.

SB - SAND-BAG

SBGU - SAND-BAG GET-UP. LIKE A TGU BUT WITH A SB ON YOUR SHOULDER

SDL - SUMO DEADLIFT. A WIDE-STANCE DL

SDLHP - SUMO DEADLIFT HIGH-PULL [ I.E. SUMO DEADLIFT TO UPRIGHT ROW ]

SG - SNATCH GRIP. THE SAME HAND WIDTH PLACEMENT ON THE BB AS YOU WOULD FOR PERFORMING THE OLYMPIC WEIGH LIFTING SNATCH.

SGDL - SNATCH-GRIP DEADLIFT [ I.E. A MUCH WIDER THAN NORMAL HAND POSITION ]

SJ - SPLIT JERK

SLDL - SINGLE LEG DEADLIFT

SMR - SELF-MYOFASCIAL RELEASE. USING A FOAM-ROLLER OR TRIGGER-BALL TO ROLL OUT ANY KNOTS IN THE MUSCLE AND ALIGN MUSCLE STRIATIONS.

SPP - SPECIFIC PHYSICAL PREPAREDNESS

SR - SECONDS REST

SS - 'SEE-SAW' OR ALTERNATING L & R [ OHP ]

‘STEADY STEADY’ - ABLE TO MAINTAIN A CONSISTENT PACE THROUGHOUT THE ENTIRE WORKOUT

STO - SHOULDER-TO-OVERHEAD ( E.G. OHP / PRESS/ PP/ PJ )

SUPINE - LYING ON YOUR BACK

T2B - TOES-TO-BAR [ TTB / T2B ]

TABATA - 8 ROUNDS OF 20:10 SECS [ W:R ]. TOTAL OF 4 MINUTES

TB - TORSION BAR. AN 80CM LONG SOLID METAL ROD WEIGHING ~16KG.

TGU - TURKISH GET-UP

THA - TWO-HANDS ANYHOW

TTB - TOES-TO-BAR

W-UP - warm-up

W-UP STANDARD. E.G. 4MIN GENERAL + 4MIN SPECIFIC W:R W:R - WORK/REST RATIO (FOR EVERY PERIOD OF WORK 'X' (MINS/SECS), THERE MUST BE ‘Y’ MINS/SECS REST. E.G. 30:30) WPN WEAPON [ RIFLE OR BLUE-GUN ]

WUTH - WORK UP TO HEAVY [ UP TO APPROXIMATELY 75% OF 1RM ]

WV - WEIGHT-VEST / BODY-ARMOUR [ BA ]