Garage Gym Glossary

Unsure of some terminology we use? Here we will try and clear up those things and if you don't see it, don't hesitate to reach out to us.

Athlete Brief

This is where we explain each days workout in more detail. If you are unsure about anything, watch these first (and recommended every day).

Block Zero

This is our programmed warm up. Block Zero is the first 10 minutes of your workout and should only be a 10 minute warm up. You don't need to do our programmed warm up and can do your own, but you MUST warm up.

Programming Blocks

This is for timing with workouts. 1 Block = 10 minutes. There are 5 blocks per training session (3 Blocks for 3 Block track). It is just intended to help with timing so you can complete the workout within 1 hour.

30:30/ 60:60/ intervals

These time intervals stand for "On:Off". Meaning you will do your choice of conditioning (row, run, bike, swim, etc) for the On duration, and rest during the Off duration. Its athlete choice what you do (unless stated) but you should keep with the same for the duration of the workout.

Zone X (2,3,4+)

These are Heart rate zones. If you are tracking heart rate these are the intensities we aim for. If you are not tracking HR, then think of these as effort.

Zone 2- 60-70% Max HR

Zone 3- 70-80

Zone 4- 80-90

Zone 5- 90+

AMRAP

As many reps as possible

AFAP

As fast as possible

KB / SB/ WB/ DB

KB- Kettlebell

SB- Sandbag

WB- Wall ball/ Med ball

DB- Dumbell

BB- Barbell

BW- Bodyweight

Negatives

This is when you perform a rep as slow as possible on the eccentric portion (usually down).

Gain / Pain / Sustain

Gain- Creatine Phosphate. Short sprint max efforts to build speed.

Pain- Aerobic Glycolytic intervals is a check-point to allow the athlete to test his/her performance and maximize aerobic output. typically a 1:2-3 work:rest

Sustain- These are to be done to a max sustainable and repeatable goal. Keep all intervals within the same range throughout.

AER

Aerobic effort

CAP= Capacity

Breathing Ladder

typically done with a single exercise. You will perform reps and rest breaths in a pyramid, either just up, or up and down. (1-10, 1-10-1, 1-15, 1-15-1)

Perform 1 rep, take 1 breath rest, preform 2 reps, 2 breath rest, 3 reps, 3 breaths, etc. (breath normal during reps)

EMOM

Every Minute On The Minute. You will perform the exercise at the start of a minute and rest until the next minute starts. So if it takes you 15 seconds to preform the reps, rest 45 seconds until the next minute.

MME / MMN

MME= Mixed Modal Aerobic

MMN- Mixed Modal Anaerobic

ME= Max Effort

GTS / STO

GTS- Ground to Shoulder

STO- Shoulder to overhead

Complex

Each of the movements listed are to be done without setting the equipment down, unbroken from one to the next.

EX- 5 deadlift, 3 hang cleans, 1 push press. Do all of these without setting the barbell down.

DL/ PP/ HC/ etc

DL- deadlift

PP- push press

HC- hang clean

PC- Power clean

HSPU- Handstand pushups

IWT

Interval Weight Training

These are moderate weight efforts paired with a cardio movement, followed by rest.

PWR/ AER/ STR - END

PWR- END- Power Endurance

AER END- Aerobic Endurance

SP END- Speed Endurance

STR END- Strength Endurance