Treign Talk: 15 Phrases You Need To Know
When you start training at a new gym, quite often it can be more of a workout for your brain than for your body, learning approximately one thousand new movements you didn’t even know were a thing, that just change next week anyway! Not to mention all the absurd sounding names for stretches, equipment and acronyms written on the white board.
Understandably, it can leave you feeling like you’ve stepped into a foreign country that you didn’t even know existed.
So to help a sister out, we’ve put together a list of jargon that we casually throw around in conversation to help ease that transition and make you look like an expert, or at least impress us that you’ve studied up in advance!
1. AMRAP: As Many Reps/Rounds As Possible
Complete a series of movements for a set amount of time with the goal of completing as much work as possible.
2. FOR TIME
Complete a predetermined set of work, regardless of how long this may take, and regardless how much you don’t want to do burpees.
3. EMOM: Every Minute On The Minute
Complete a designated set of work at the start of each new minute, moving quickly enough to secure some rest before the new minute starts but also not so quickly that you blow out and don’t survive the full workout.
A workout designed as a series of movements, usually high rep, with the total number of reps completed before moving to the next exercise in the sequence. Known to test the mental limits and to usually include at least one movement that you personally despise.
5. SETS & REPS
Reps refers to the number of times you perform an exercise, and sets refer to the number of rounds of reps that you complete, with rest between each set. The number of sets and reps will be determined by the goal of the workout.
As a rule of thumb, the less reps, the heavier the weight, and the more reps, the more you’ll feel the burn baby!
6. 1RM: 1 Rep Max
The heaviest load you can lift for a particular movement, usually tested in the squat, deadlift and bench press.
Helps determine whether you are getting stronger, identifies the shit bits that you need to work on, and is generally accomplished with high levels of screaming and excessive hype from a room full of your mates.
7. PR/PB: Personal record or personal best
Setting a new PR simply means beating a previous record. This could be a 1RM squat, or a 3RM deadlift, or a 500m row. You can even set a PR for the number of classes you come to in a week, anything and everything counts as far as we’re concerned! PB’s for everyone!
8. RPE: Rate of Perceived Effort
A scale used to measure the intensity of your sets of reps (now that you know what those are!). For example, if the RPE is set at 5, at the end of your set, you should feel as though you could have completed 5 more reps at the most, which wouldn’t feel too difficult.
If the RPE is set at 8, at the end of your set, you should feel as though you could have completed 2 more reps at the most, which should be feeling pretty challenging!
9. ESD: Energy System Development
A workout style which uses cyclical movements (rowing, assault bike, ski erg, bike erg) for training at varying time intervals and intensities, with the intention of increasing power output, aerobic endurance and your ability to recover from training a.k.a getting you fit as fuck, without putting your muscles through too much stress.
10. METCON: Metabolic Conditioning
A workout style involving a mix of cyclical (rowing, assault bike, ski erg, bike erg), bodyweight movement and weighted movements. The intention being to condition your body’s muscles to better use the fuel delivered to them by improving the efficiency of the body’s different metabolic pathways.
All you really need to know is that it’s very effective at getting you fit, while simultaneously increasing your functional strength.
11. DOMs: Delayed Onset Muscle Soreness
Commonly referred to as “holy shit my legs are so sore” or “I don’t think I can lift my arms”.
DOMs occurs often after doing a movement for the first time in a while, doing a high number of reps of a movement, or stretching a muscle under load. Usually feels better after several minutes of complaining and warming up.
12. SPICY/JUICY/THIS LOOKS LIKE A FUN ONE
When the coach uses one of these three phrases to describe the workout, just know that it’s going to hurt.
13. UP UP UP!
Screamed by coaches and your cheer squad to encourage you to complete your squat/deadlift/bench press/olympic lift, usually during a 1RM. Effectiveness may vary depending on loudness of coach and ability to hear over your own brain yelling at you.
14. DIG DEEP/ LEAVE IT ALL ON THE FLOOR
The end of the workout is approaching, use everything you have left in the tank and then proceed to fall to the floor and roll around in extreme discomfort for several minutes.
15. OLY/O-LIFTING: Olympic Weightlifting
One of our specialty classes, which focuses on training two lifts, the Snatch and Clean and Jerk.
We could write a whole article just on Oly jargon but all you need to know for now is that it’s really, really fun and it makes you feel like a total bad-ass to throw weights around.
If there’s any other Treign talk you’d like us to decipher, let us know!