• Understanding your program

Here at Multiply Performance we use a slightly different set of terms when designing training programs. This article aims to outline these terms so that you can make the most of your session, however if you need any further support please do not hesitate to contact your coach for more information.

Complexes.

Your session will be broken down into a series of blocks called complexes. These complexes could be straight forward containing just one exercise, or may be made up of a collection of exercises to be performed in sequence. By looking at the complex outline you will get a better understanding of how these exercises are intended to be performed.

Target, Rounds, Sets and Intensity

1. Target: For each exercise in a sequence you will be given a rep, distance, time or calorie target .

  • 5 Bench Press: Aim to perform 5 repetitions each round
  • 8-12 Back Squats: Aim to perform between 8 and 12 repetitions each round
  • 10+10 Single Arm Row: Complete 10 reps on one hand followed by 10 Repetitions on the other
  • 10/10 Step Back Lunges: Complete 10 reps on each leg, alternating legs each rep
  • 10,8,6... Leg Press: Round 1 you will complete 10 reps, in round two you will complete eight, and your rep target will drop by 2 reps in each round.

2. Rounds: For each sequence you will be given instructions as to how many times you should complete the sequence, or how long you should perform the series of exercises for. This instruction relates to the number of rounds and will often be expressed in the following formats.

  • _’ AMRAP: AMRAP stands for as many rounds as possible and the blank will be a number representing the minutes you should work for. The goal with this is to perform as many complete cycles of the sequence as possible, breaking it down as necessary to get the best possible result.
  • _ Rounds AQAP [Time-Cap: '] In this case the goal is to complete the number of rounds suggested as quickly as possible. The Time-Cap will be given in minutes and if you fail to complete all rounds in the time alloted you should stop and rest here.
  • Every [ _ ] Minutes [ _X ] : This will commonly be used in strength sequences but may also be used in other training modalities. The first blank will tell you the number of minutes you have per round to complete all exercises in a sequence and rest, the second blank will tell you the number of rounds you should complete.
  • _’ E_MOM: In this case the second blank will tell you the number of minutes you have to complete each move and rest before moving on to the next move in the sequence. If there is no number recorded it simply means every minute on the minute you will begin a new move. The first blank will represent the total duration over which this complex should be carried out and you should continue to complete each move in the sequence until you hit this time-point.

3. Sets: In some cases you may perform more than one complete cycle of all rounds outlined, refered to as sets. In these instances you will be given the number of sets you should perform, as well as the rest period between each set.

4. Intensity: Intensity refers to the level of effort that you should complete each move with and will be referred to in a number of ways.

  • Absolute intensity: You may be given a 1RM% or HRmax% as a reference point to allow you to select your weight for a given move
  • RPE: We use a system of RPE slightly different to other coaches combining rate of perceived exertion and reps in reserve into one simple reference. You will be told if the effort exerted should be maximal, heavy, moderate, light or technique focused.
  • Category: we use a system whereby each training modality has a series of intensity categories reflective of absolute intensity, with each category reflecting a given degree of intensity. This will be illustrated as [ CAT : 5 ]
  • For more details on intensities please see our article about training intensities here.
Posted in The Platform on Sep 26, 2020