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Human Performance Coaching

Understanding Your Training Plan: Key Terms and Structures Explained

Writer's picture: Hélène DumaisHélène Dumais

Understanding the terminology in your training plan is essential to getting the most out of your workouts. Below is a breakdown of common abbreviations, symbols, and workout structures you’ll encounter. Keep this guide handy as a reference!



Abbreviations and Symbols

  • IR: Rest between repetitions

  • IS: Rest between sets

  • ": Second

  • ': Minute

  • #: Pound (lb)

  • kg: Kilogram

  • db: Dumbbell

  • kb: Kettlebell

  • bb: Barbell

  • %: Weight percentage of your one-rep max (1RM)

    (Tip: Calculate your 1RM here or predict your 1RM here.)





Workout Structures


For Time / Rounds for Time

Workouts where the goal is to complete a task as quickly as possible.

  • For Time: Complete one round of exercises as fast as possible.

  • Rounds for Time: Complete a set number of rounds as fast as possible, with no prescribed rest between rounds.


Example:

  • For Time: "Run 400m, 20 push-ups, and 30 air squats."

  • Rounds for Time: "3 rounds of 10 pull-ups, 15 box jumps, and 20 squats."


How to log: Record the total time taken. E.g., 12:55 (12 minutes, 55 seconds)



For Completion

Workouts designed to be completed at your own pace, focusing on proper form and quality over speed. These can include one or multiple rounds and are often used during learning, deload, or recovery phases.


Example: "Complete 3 rounds of 10 lunges, 15 kettlebell swings, and 20-second planks," focusing on controlled, high-quality movements.



AMRAP (As Many Repetitions As Possible)

Workouts where the goal is to complete as many rounds and repetitions as possible within the set time limit. Push yourself while maintaining proper form.


Example: 10-minute AMRAP of "10 burpees, 15 sit-ups, and 20 air squats."

If you complete 4 full rounds plus an additional 10 burpees and 6 sit-ups, your total is 4 rounds + 16 reps.


How to log: Record total rounds and extra reps completed. E.g., 4+16



Interval Training with AMRAP Finisher

This structure consists of intervals with a fixed effort duration (e.g., 5 minutes) followed by rest (e.g., 3 minutes). During each interval:

  1. Complete the prescribed exercises.

  2. Use any remaining time to perform the final movement as an AMRAP.


Example: 4 rounds - 5' effort / 3' rest

  • 20 thrusters

  • 20-meter alligator drag

  • 15 Devil’s press

  • Remaining time: Row for maximum distance (AMRAP).


How to log: Record the total distance (or reps) completed in the AMRAP finisher per round. E.g., 220m-250m-245m-260m



EMOM / ExMOM (Every Minute On the Minute / Every X Minutes On the Minute)

A workout where you perform specific exercises at the start of each minute (or set interval, e.g., every 2, 3, or 5 minutes). The remaining time in the interval is your rest period.


Example:

  • EMOM 12 minutes: Odd minutes: 12 kettlebell swings / Even minutes: 10 push-ups

  • E5MOM 20 minutes (4 rounds): At the start of each 5-minute interval:

    • 400m run

    • 20 air squats

    • 10 burpees


How to log: Note the number of rounds completed or if any intervals were incomplete.



Tabata

A Tabata consists of 8 intervals of 20 seconds work and 10 seconds rest, totaling 4 minutes.


Scoring: Your true Tabata score is the lowest number of reps completed in any interval.

Example: For air squats with reps of 16-16-14-14-13-12-12-15, your score is 12.


How to log: Record your true Tabata score, and optionally track reps for each interval to monitor consistency.



Buy-In, Buy-Out

An extra exercise performed at the start (buy-in) or end (buy-out) of your workout.


Example:

  • Buy-In: "500m row" before the main workout.

  • Buy-Out: "50 sit-ups" after the workout.


How to log: Most of the time, the score will be the total time for the entire workout, including the buy-in and buy-out. E.g., "Buy-in: 500m row, 4 rounds of 10 pull-ups, 20 push-ups, 30 air squats, Buy-out: 50 sit-ups. Total time: 18:30."



21-15-9

Perform 21 reps of each movement in the first round, 15 in the second, and 9 in the third.


Example: "21-15-9 of deadlifts, pull-ups and push-ups." Complete all 21 reps of each movement, then 15, then 9.


How to log: Record the total time.




Workout Techniques: Focus on Quality


Tempo Exercise

Tempo exercises build strength and control, making movements like squats more effective for power and injury prevention.


Control the pace of your movement with specified timings for each phase: lowering, holding, lifting, and pausing. For example, a "3-2-1-1" tempo in a squat means:

  • 3 seconds to lower,

  • 2 seconds holding at the bottom,

  • 1 second to rise,

  • 1 second pause at the top.


Why it’s important: Tempo exercises improve control, build strength, and emphasize proper form.





Additional Common Terms


WOD (Workout of the Day)

The main workout planned for the day, incorporating any structure like AMRAP, For Time, or Tabata.


Superset

Two exercises performed back-to-back with little to no rest.

Example: 3 sets of "10 bench presses immediately followed by 10 bent-over rows."


Ladder Workout

Reps (or weight) increase or decrease with each round:

  • Ascending Ladder: Start with fewer reps and add more each round.

  • Descending Ladder: Start with higher reps and reduce each round.


Example: Ascending Ladder (10-minute AMRAP):

  • Round 1: 1 pull-up, 2 push-ups, 3 air squats

  • Round 2: 2 pull-ups, 4 push-ups, 6 air squats

  • Continue adding 1 pull-up, 2 push-ups, and 3 air squats each round.


Pyramid Workout

Reps (or weight) increase to a peak, then decrease back to the starting point.


Example: Pyramid (For Time):

  • Bottom: 10 push-ups, 20 squats, 30 sit-ups

  • Top: 15 push-ups, 30 squats, 45 sit-ups

  • Bottom: 10 push-ups, 20 squats, 30 sit-ups




Clarifying Misunderstandings


Form Over Speed

As fast as possible” doesn’t mean sacrificing form: Always prioritize safe, efficient movement. Good form ensures long-term progress and avoids injuries.


Rest Wisely

Rest as needed doesn’t mean skipping breaks: Listen to your body, but avoid stopping unnecessarily to ensure you challenge yourself.


Workout Intent > Numbers

When working with weights and percentages, always prioritize form and intent over hitting specific numbers. If you're unsure about your one-rep max (1RM), start with lighter weights to gauge your ability, build confidence, and focus on mastering proper technique.


Why it’s important: Learning and perfecting form should come before adding heavier weights. The goal is to lift heavy while maintaining proper form to reduce injury risk and ensure long-term progress. Depending on your fitness level and progress, always prioritize the intent of the workout—whether it’s strength, power, or endurance—over specific numbers.


This approach ensures sustainable progress and minimizes injury risk.





Recommended Timer App


To make timing and tracking your workouts easier, consider using a timer app. Smart WOD Timer is an efficient one for managing intervals (including Tabata), EMOMs, AMRAPs, and other workout structures.


Choose one that fits your needs to help you stay on track and maximize your training efficiency.



What to Log


Keeping a consistent and detailed training log is key for tracking progress and making informed adjustments to your workouts. It also provides valuable insights for your coach to optimize your training plan based on your performance and feedback.


Here’s what to include

  • Score: Based on the workout structure (e.g., total time, reps, or distance for AMRAPs or intervals).

  • Weights: Record the weight used, especially if percentages or 1RMs are prescribed.

  • Scaling or Modifications: Note any changes to the prescribed workout (e.g., swapping pull-ups for ring rows or reducing reps).

  • Sets and Reps: Specify exact numbers if a range is provided (e.g., 8–12 reps).


Why it’s important: A detailed log helps track your progress, highlights strengths and weaknesses, and ensures you’re challenging yourself appropriately. For your coach, it’s a critical tool to understand your training response, adjust your plan, and help you achieve your goals faster.





Train Strong, Train Smart—It Starts Here!

By understanding these terms and workout structures, you’ll approach training with clarity and purpose. If you ever have questions, don’t hesitate to ask—your fitness journey is my priority!



Your coach, Hélène


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