The Training Program Glossary: How to Read and Understand Your Workout

Training programs can sometimes look like they have been written in another language.

You might open a session and see:

E3M X 3 (RPE 7)

A1. 5 Safety Bar Squat @ 72%1RM

E2M X 3 (RPE 5-6)

B1. 20 Pogos

Once you understand the terminology, instructions like these become straightforward.

This glossary explains the abbreviations, timing formats, intensity targets and workout structures you are likely to encounter in a Training Ground program.

You do not need to memorise everything.

Use this article as a reference whenever you come across an unfamiliar instruction.

Understanding Exercises, Sets and Repetitions

Repetition or Rep

One complete performance of an exercise.

Completing one squat, lowering into the squat and standing back up, is one repetition.

Set

A group of repetitions performed consecutively.

If your program says 3 x 8, you will perform three sets of eight repetitions.

Working Set

A programmed set completed using the intended training load.

Working sets are the sets that contribute directly to the prescribed training stimulus.

They do not include your warm-up sets.

Warm-up Set

A lighter set performed before your working sets to practise the movement and gradually prepare your body for the load ahead.

For a heavy squat, for example, you may complete several warm-up sets while progressively adding weight before beginning your programmed working sets.

A1, A2, B1 and B2

The letter identifies the training block, while the number identifies the exercise within that block.

For example:

A1. Barbell Squat

A2. Broad Jump

B1. Dumbbell Bench Press

B2. Seated Cable Row

Exercises sharing the same letter are usually performed together, alternated, or completed within the same section of the workout.

Bilateral

An exercise performed using both sides of the body together.

Examples include a barbell squat, conventional deadlift or dual-dumbbell bench press.

Unilateral

An exercise that trains one side of the body at a time.

Examples include split squats, single-arm rows and single-leg exercises.

Unilateral training can help develop coordination, stability and more balanced strength between sides.

ALT. - Alternating Repetitions

Alternate sides with each repetition.

For example, 10 alternating reverse lunges usually means five repetitions on each leg for a total of ten.

Repetitions Each Side

Complete the prescribed number on both sides.

If the program says 8 each side, you will perform eight repetitions on the left and eight on the right.

Understanding Training Load and Intensity

1RM or One-Repetition Maximum

The greatest load you can lift for one technically sound repetition of an exercise.

Training percentages may be calculated from your actual or estimated 1RM. You do not always need to physically test a maximal lift to use percentage-based programming.

%1RM

A training load based on a percentage of your one-repetition maximum.

If your squat 1RM is 100 kg and the program prescribes 5 reps at 75%, your target working weight would be approximately 75 kg.

Percentages provide a useful starting point, but readiness, experience and technique should still guide the final weight selected.

RPE or Rate of Perceived Exertion

A scale from 1 to 10 describing how difficult a set or effort felt.

• RPE 6: You could have completed approximately four more good repetitions.

• RPE 7: Approximately three repetitions remaining.

• RPE 8: Approximately two repetitions remaining.

• RPE 9: Approximately one repetition remaining.

• RPE 10: Maximum effort with no further good repetitions available.

Most strength work does not need to reach RPE 10. Leaving some capacity in reserve allows you to maintain better technique, recover more effectively and build consistency across the program.

RIR or Repetitions in Reserve

An estimate of how many additional repetitions you could have completed before reaching technical failure.

For example, stopping a set with 2 RIR means you believe you could have completed another two good repetitions.

RPE and RIR describe the same idea from slightly different directions:

• RPE 7 is approximately 3 RIR.

• RPE 8 is approximately 2 RIR.

• RPE 9 is approximately 1 RIR.

• RPE 10 is approximately 0 RIR.

Technical Failure

The point at which you can no longer perform another repetition with the required technique.

This is different from forcing a repetition through any means possible. If your range of motion, posture or movement pattern breaks down, the set has reached technical failure.

Progressive Overload

Gradually increasing the demands placed on the body over time.

This may involve increasing weight, repetitions, sets, range of motion, movement quality, time under tension or training density. Progressive overload does not simply mean adding more weight every session.

PR or Personal Record

Your best recorded result for a particular movement or test.

A PR could be your heaviest lift, fastest time, greatest distance, highest wattage or most repetitions completed with a specific load.

Understanding Tempo

Tempo tells you how quickly to perform each phase of an exercise. It is commonly written as four numbers, such as 3110.

The four numbers represent:

1. The eccentric or lowering phase.

2. The pause at the bottom.

3. The concentric or lifting phase.

4. The pause at the top.

For a squat performed at 3110, you would:

• Lower for three seconds.

• Pause for one second at the bottom.

• Stand up in one second.

• Begin the next repetition without pausing at the top.

Eccentric

The phase in which the working muscles lengthen under tension. This is often described as the lowering phase.

Examples include lowering the bar during a bench press or descending into a squat.

Concentric

The phase in which the working muscles shorten to produce force.

Examples include pressing the bar away from your chest or standing up from a squat.

Isometric

A muscular contraction in which you hold a position without visible movement.

Examples include a plank, wall sit, split-squat hold or pause at the bottom of a squat.

X in a Tempo

An X means to perform that phase as explosively as possible while maintaining control.

A tempo of 31X0 on a squat means lowering for three seconds, pausing for one second and then standing up with maximum intended speed.

The weight may not physically move quickly, especially when it is heavy. The important part is your intent to accelerate it.

Understanding Workout Timers

E60S or Every 60 Seconds

Begin a set every 60 seconds.

If you finish the prescribed work in 35 seconds, the remaining 25 seconds is your rest period.

E90S or Every 90 Seconds

Begin a set every 90 seconds.

This provides more time to complete the exercise, transition and recover before the next set begins.

E2M, E3M or E5M

Begin a set every two, three or five minutes.

For example, E3M x 4 means you will start one set every three minutes for four total sets.

EMOM or Every Minute on the Minute

Start the prescribed work at the beginning of every minute.

Once the work is complete, rest for the remainder of that minute.

Alt. E90S or Alternate Every 90 Seconds

Alternate between two exercises at the start of each 90-second interval.

For example:

• 0:00 - Exercise A1

• 1:30 - Exercise A2

• 3:00 - Exercise A1

• 4:30 - Exercise A2

If the program says ALT. E90S × 6, there are six total intervals, giving you three sets of each exercise.

AMRAP or As Many Quality Rounds/Reps as Possible

Complete as many rounds or repetitions as possible within the prescribed time.

The word quality matters. The goal is to accumulate work without abandoning technique for the sake of a higher score.

For Time

Complete the prescribed work as efficiently as possible and record how long it takes.

Good pacing and movement quality remain important. “For time” does not mean rushing through unsafe or incomplete repetitions.

Time Cap

The maximum amount of time available to complete a workout or section.

If you reach the time cap before finishing, stop and record how much work you completed.

For Reps

Accumulate as many quality repetitions as possible within the nominated time.

For Calories

Accumulate a prescribed number of machine calories or as many calories as possible during the specified interval.

Machine calories are a measure of work calculated by the Erg. They should not be interpreted as a precise measure of the calories your body has burned.

For Distance

Cover a prescribed distance or accumulate as much distance as possible within the nominated time.

For Watts

Produce or maintain a target power output measured in watts.

Watts show how much power you are producing at that moment. A higher wattage represents a higher work rate.

Common Workout Structures

Straight Sets

Complete all sets of one exercise before moving to the next.

For example, complete all three sets of squats before beginning your bench press.

Alternating Sets

Move between two exercises while maintaining the prescribed rest or timer.

For example, perform a set of squats, then a set of rows, and continue alternating until all sets are complete.

Superset

Two exercises performed back-to-back with little or no rest between them. Rest is generally taken after both exercises have been completed.

Circuit

A sequence of several exercises completed one after another. After completing every exercise, you return to the first exercise and begin the next round.

Round

One complete pass through all the exercises in a circuit or workout sequence.

Complex

A series of movements performed consecutively, usually using the same piece of equipment without putting it down.

A barbell complex might combine a deadlift, hang clean, front squat and push press.

Chipper

A workout containing a list of exercises and repetitions that are completed in order.

You finish the prescribed work for the first exercise before moving to the next and continue “chipping away” until the entire workout is complete.

Ascending Ladder

A structure in which repetitions increase each round.

For example:

2 squats

4 squats

6 squats

8 squats

Descending Ladder

A structure in which repetitions decrease each round.

For example:

10 push-ups

8 push-ups

6 push-ups

4 push-ups

Tabata

Eight rounds of 20 seconds of work followed by 10 seconds of rest, lasting four minutes in total.

The term should only be used when the workout follows this specific structure—not simply for any short interval workout.

Rest-Pause

A training technique where a set is briefly interrupted by a short rest before more repetitions are completed with the same weight.

Because this method extends a set close to failure, it should be used only when specifically programmed.

Exercise and Equipment Abbreviations

BB: Barbell

A long bar loaded with weight plates.

DB: Dumbbell

A handheld weight that allows both bilateral and unilateral exercises.

KB: Kettlebell

A rounded weight with a handle, commonly used for carries, squats, presses, swings and other strength or conditioning exercises.

BW: Bodyweight

An exercise using your body as the primary resistance.

RB: Resistance Band

An elastic band used to provide resistance, assistance or movement feedback.

SSB: Safety Squat Bar

A specialised barbell with padded shoulder supports and forward-facing handles. Its shape changes how the load is distributed compared with a straight barbell.

Trap Bar

A hexagonal bar that allows the lifter to stand inside the load. It is most commonly used for deadlifts, carries and jumps.

C2 or Concept2

A manufacturer of performance Ergs, including the RowErg, BikeErg and SkiErg.

Erg

Short for ergometer: a machine that measures work output.

At The Training Ground, this may include the RowErg, BikeErg, SkiErg, AirBike, StairClimber or S-Drive treadmill, depending on the session.

GHD - Glute-Ham Developer

A piece of equipment used for exercises such as hip extensions, back extensions, glute-ham raises and certain trunk exercises.

ST - Suspension Trainer

Adjustable straps that use bodyweight and body position to change the difficulty of an exercise.

Sliders

Small discs placed beneath the hands or feet to create a sliding surface. They are used for strength, stability, mobility and trunk exercises.

Conditioning Intensity and Pacing

Aerobic

Work primarily supported by the body’s oxygen-dependent energy systems.

Aerobic training is usually sustainable for longer periods and plays an important role in endurance, recovery and general health.

Anaerobic

Higher-intensity work that cannot be sustained for long periods and relies more heavily on energy pathways capable of producing energy quickly.

Sprints and very hard Erg intervals are common examples.

Zone 2

A controlled aerobic intensity that can be sustained for an extended period.

Your breathing should be elevated but steady, and you should generally still be able to speak in short sentences. Zone 2 should feel purposeful, not maximal.

Sustainable Pace

An output you can reproduce across the entire interval or workout.

A sustainable pace is not necessarily comfortable, but it should allow you to avoid a significant drop-off in later rounds.

Negative Split

Completing the second half of an interval, distance or workout faster than the first half.

This requires a controlled start and demonstrates effective pacing.

Work-to-Rest Ratio

The relationship between the length of a work interval and its recovery period.

A 1:1 ratio could mean 30 seconds of work followed by 30 seconds of rest. A 2:1 ratio could mean 40 seconds of work followed by 20 seconds of rest.

Cadence, SPM, or RPM

How frequently a movement cycle is completed.

On a bike, RPM means revolutions per minute. On a rower or SkiErg, cadence is normally displayed as strokes per minute.

Split

The projected time required to cover a standard distance at your current pace.

On a Concept2 RowErg and SkiErg, the most common display is your projected time per 500 metres; however, the BikeErg displays per 1000m.

Damper Setting

The lever on the side of a Concept2 flywheel that controls how much air enters the machine.

A higher damper setting does not automatically mean a better or harder workout. It changes how each stroke feels and should be selected according to the exercise, athlete and intended stimulus.

Modifying the Program

Prescribed

The original exercise, load, range or structure written in the program.

The prescribed version is a target, not a test of your worth or commitment.

Regression

A modification that makes an exercise more accessible.

This might involve reducing the load or range of motion, changing body position, using assistance or selecting a simpler variation.

A regression is not a lesser exercise.

It is the appropriate version when it allows you to train safely and achieve the intended result.

Progression

A modification that increases the challenge of an exercise.

Progressions may increase load, range of motion, speed, complexity, instability or total work.

More difficult is only better when it still matches the purpose of the program.

Band-Assisted

Using a resistance band to reduce the effective difficulty of an exercise.

Band-assisted pull-ups are a common example.

Range of Motion or ROM

The distance through which a joint or exercise moves.

The appropriate range will depend on the exercise, your current mobility, your control and the intent of the program.

Scaling

Adjusting an exercise, weight, distance, repetitions or workout structure to suit the individual while preserving the intended training stimulus.

Effective scaling allows people with different experience and ability levels to train toward the same purpose.

Readiness and Recovery

Readiness Score

A snapshot of how prepared you feel to train that day.

At The Training Ground, readiness information helps the coach understand factors such as sleep, energy, soreness, stress and general wellbeing. It provides context for the session but does not automatically determine whether you should or should not train.

DOMS - Delayed Onset Muscle Soreness

Muscular soreness that develops after training, commonly becoming noticeable 24 to 48 hours later.

Some soreness can be a normal response to a new or demanding session, but severe soreness is not required for a workout to be effective.

Deload

A planned reduction in training stress.

A deload may involve reducing load, volume, intensity or exercise difficulty to support recovery and prepare for the next phase of training.

Training Volume

The total amount of work completed.

Volume can be measured through sets, repetitions, distance, duration or total load lifted.

Training Density

The amount of work completed within a given period.

Completing the same amount of work in less time increases training density, even when the weights and repetitions remain unchanged.

What Do the Asterisks Mean?

An asterisk attached to an exercise usually directs you to an important instruction, such as a recommended starting weight, technique focus, or result to record.

A double asterisk is generally used for additional notes from the coach about the workout or training block.

Always read these notes before beginning the session.

They often explain how the workout is intended to feel, not simply what must be completed.

When You Are Still Unsure

A well-written program should guide your training, but it cannot account for everything you may experience on a particular day.

If you are unsure about an exercise, target, load or modification, ask your coach before guessing, either in person or messaging through the app. The objective is not merely to complete what is written. It is to understand the purpose of the session and perform it in the way that best supports your progress.

Learning the language of training makes it easier to follow structured programs, record useful results and take greater ownership of your training.

Once the terminology becomes familiar, the program stops looking like a collection of codes and starts becoming what it is meant to be: a clear plan for moving forward.