FREQUENTLY ASKED QUESTIONS: STRENGTH & CONDITIONING

TERMINOLOGY

Rx= As prescribed

Tabata = 8 rounds of 20 seconds on 10 seconds rest, maximal effort.

On the Minute = Start each set at the beginning of a new minute.

On :45 seconds = You have 45 seconds to perform the reps and rest. You start each set on :45 second interval.

AMRAP= As Many Rounds As Possible

AFAP= As Fast As Possible

"Unbroken" = if you come off the bar, you start that element again until completion

' = Feet

@bodyweight= load your bodyweight to the bar

BW= body weight load your body weight to the bar

"Double Up"= Up and back only touching a toe to the ground before ascent.

5x3= 5 sets of 3 reps. Wods are listed sets then reps.

What do I do for ME set or DE sets?

ME = Max Effort. Typically working to a 2 rep max for 5 sets but not limited to that. If 1RM PR is there take it, if not don’t. To perform the max effort method progress to heavy weights for 1 to 3 repetitions per set. The heavy load (near max weight) recruits the most motor units. The lifter will learn to fire these motor units in a more efficient way and improve motor coordination (your body’s “wiring” for using muscle). During max effort we are primarily training muscles rather than movement. I will clarify. The purpose of an agility ladder is training a movement. Heavy squat is for training muscles. (Synergy Athletics)

DE= Dynamic Effort Typically taking 50-70% of 1RM for that exercise and moving through exercise with maximal speed (controlled!). Usually 2-3 reps on 90sec – 30sec Dynamic effort lifts involve moving a submaximal weight with maximal speed. The percentage of your 1 RM used for dynamic effort workouts depend on how trained and experienced you are with the dynamic effort method. Example of a dynamic effort set: Bench Press 8 x 3. Lower the weight quickly to right above the chest, reverse directions and press it to lock out as fast as humanly possible. If the lifter’s 1Rm is 400 lbs example sets could be 185 x 3 sets, 200 x 3 sets, 225 x 2 sets. Increasing weight is not as important as increasing speed and rate of force development. (Synergy Athletics)

What does accommodating resistance mean?

Use bands and/or chains.

In the farmer’s walk is the weight listed in each hand?

In the farmer’s walk the weight listed is the total weight. For example: 100 ft Farmer’s Walk 95/65 Men will have 95lbs total, women will have 65lbs total.

What does @ Body Weight mean?

Add your body weight to the bar. For example if you weigh 120lbs add 120lbs to the bar for the exercise. If your body weight is more weight than you are able to do for the particular lift for the number of reps or rounds scale the weight accordingly. You want to maintain for form/ mechanics for the # of reps and rounds.

There are elements in the S&C wod I’ve never done before. Where do I find how to do them?

Visit our demonstrations page

What does 5x3 mean?

5 Sets of 3 reps Wods are listed as sets then reps.