Hello my strong family! We as trainers tend to enjoy working with people a little more than we like working with spreadsheets. In order to help minimize our spreadsheet time (I mean that crap sounds like real work) we use shorthand. A whole lot of shorthand. Pretty much anything we can reduce down, we will. In order to help guide you through all that mumbo jumbo hieroglyphic stuff, I thought a little guide might be nice to help explain what some of the shorthand we use at RISE stands for.
DB - Dumbbell
KB - Kettlebell
BB - Barbell
AB - Axle Bar (the fat bar)
Multi - Multi Grip Bar (the bar with a square in it)
Trap Bar - the big, hexagonal bars for deadlifting/hinging
SL - Single Leg
SA - Single Arm
SS - Staggered Stance
SLB - Single Leg Balance
CS - Chest Supported (lying your chest against something)
TE - Toe elevated (using our wedges or a plate)
HE - Heel elevated (using our wedges or a plate)
PB - Penalty Box (the orange 4 square)
FB - Front and Back
STS - Side to Side
SD - Sanddune (the black foam box with a split in the middle)
EMOM - Every minute on the minute (a conditioning style where you do X amount of reps every minute)
AMRAP - This one is a little tricky because it has two meanings. As many reps as possible is one and would be applied to a single set. As many rounds as possible is usually with a grouping of exercises and you do as many rounds as you can. Context is key, if you are confused, ask.
Tabata - A style of conditioning using 8 intervals consisting of 20 seconds of work followed by 10 seconds of rest.
ATG - Ass to grass. A super deep squat.
HIIT - High intensity interval training (a style of exercise)
CNS - Central Nervous System. Your spine and brain electricity.
DOMS - Delayed Onset Muscle Soreness. If you know you know. It’s not that day after soreness, it's the day after the day after soreness.
EPOC - Excess Post-exercise Oxygen Consumption. It’s what we create with HIIT. Think of it like you owe your body oxygen and will work harder to make up that deficit for the next 24-48 hours. You burn more calories during this period but this is no reason to pig out, the extra burn isn’t that great (but still better than nothing) and you don’t want to eat back what you worked off.
GPP - General Physical Preparedness (how in “shape” you are)
LISS - Low Impact Steady State Cardio (treadmills/bikes/ellipticals, anything you can do for 5+ minutes)
MISS - Medium Intensity Steady State Cardio (jogging, cycling hard)
NEAT - Non Exercise Activity Thermogenesis (the calories you burn living life)
PR - Personal Record (yeah buddy)
RPE - Rating of Perceived Exertion (we can go off the deep end here but for our purposes, how hard was it on a scale of 1-10)
TUT - Time Under Tension (the amount of time a muscle was under tension during a set)
TEF - Thermic Effect of Food (the calories it takes to process the food you eat)
WOD - Workout of the Day (I’ve never and will never use this term so)
IF - Intermittent Fasting (eating sometimes and not eating sometimes)
I’m sure I forgot a few so if there is any you can think of go ahead and leave it in the comments!
And until next time, keep it strong!
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