Team Soul Training Terminology

 

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

  • ME = Maximum Effort for the training session. Does this mean PR? Maybe…Not always. It means give your maximum effort for the session.
  • DE = Dynamic Effort or SPEED sets. Does this mean perform 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. The maximum load that one can perform the exercise while mantaining proper technique
  • DM = Daily Minimum (D.M.) is the heaviest amount of weight you can consistently lift on any regular training day. 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
  • AFAP = As Fast As Possible
  • EMOM = Every Minute On the Minute
    • Ex: 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.

 

  • SLEDS
    • Sled Push = Prowler Push facing forward
    • Sled Pull = Use handles, walking backwards, facing weight.
    • Sled Drag = Facing forward with harness attached, weight behind on a “Prowler” or small sled.

 

  • 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.

 

  • Power Clean + Push Press + Jerk; 5×2+1+1@80%
    •  5 sets of 2 Power Cleans + 1 Push Press + 1 Jerk
    • 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.

 

  • TEMPO Bench; 5×3@31X2
    • Perform 5 sets of 3 pull ups at “TEMPO”. Tempo refers to the timing of the movement. For this workout, 3 = 0:03 seconds for the first part of the movement (for bench press it refers to the bar coming to the chest), 0:01 Hold or prepare for transition, 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 any movement.

 

  • Squat; 3×5
    •  Back Squats for 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).

 

  • Squat; 3×5@80%
    •  The same rep scheme above using 80% of your 1RM Squat

 

  • Z1 days
    • Z1 refers to Zone 1, meaning about 50% effort. These can manifest in many different ways. Z1 days are IMPORTANT and should never be missed.

 

  • Plyometrics
    • SR = Single Response
      • This refers to a movement that is performed one rep at a time. For example, when performing a jump and reach, the athlete will start in a standing position, drive the hips 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 resetting to standing. This modality also allows for adjustment of positioning and technique within the set of repetitions.
    • MR = Multiple Response
      • Here, the athlete will perform repetitions of the movement in 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 (of barbell movements) in competition.