SETS & REPS
Sets and reps is a training technique where a designated exercise is used for a certain number of sets and reps, resting between each set. After the sets have been completed, move on to the next exercise and repeat until complete.
SUPER-SETS
Super-sets is a training technique where a designated exercise is followed immediately by reps of another exercise, only resting once both have been performed. This is one set. Repeat for the designated number of sets, then move on to the next exercise.
Tri-sets is a training technique where a designated exercise is followed immediately by reps of another exercise, then repeating with another exercise with resting once after all three have been completed. This is one set. Repeat for the designated sets then move on to the next exercise.
ROUNDS
Rounds are one set of reps of an exercise, then a short rest, then another exercise. Once all the exercises have been performed, that is considered one round. Repeat for the given amount of rounds.
FOLLOW ALONG
Simply follow the session as highlighted in the video.
LISS
LISS, or Low-Intensity Steady-State, is a training technique in which you perform the prescribed exercises for a designated amount of time. These are completed with no rest. Instead, it is a steady, low-intensity rate usually over a longer period.
PYRAMID
Pyramid Training is a technique in which you alternate between several different exercises, typically 2 – 4. Reps are increased for those same exercises to a top number (typically 10) and then go back down to one. For example, 1-5-1 pyramid:: one of each exercise, then two of each, three of each, on up to five reps. Then go back down: four reps, then three, etc. until down to one. That completes one pyramid.
HIIT
HIIT, or High-Intensity Interval Training, is a training technique in which you alternate between high effort, intense bursts of exercise, followed by short, sometimes active recovery periods. Repeating until the total time has eclipsed.
EMOM
EMOM or Every Minute on the Minute is when you perform the designated work at the start of every minute, then rest for the remaining time left within that minute. For example, if the work takes 17 seconds, then there would be 43 seconds rest. Repeat this until the total time has finished.
AMRAP
AMRAP or As Many Rounds as Possible, is a training technique in which you perform a prescribed amount of reps for several different exercises. Once completed, you move straight into the next round only resting when you need to do so. Repeat the rounds until the total time has finished. Record the number of rounds completed so when you do it next time you can track your progress!
FOR TIME
For Time is a training technique in which you perform a prescribed amount of rounds, sets and reps for several different exercises. Before starting, set a timer for the allocated time of the session and let it run until the full session/time is finished. Record the time it took to complete so when you do it next time you can track your progress!.
SESSION TITLES
Session Titles are what we use to categorise our sessions.
For the Strength sessions, we will be focusing on building strength and size. Most of the time we will use equipment such as resistance bands, dumbbells, kettlebells and more. These would be higher resistance but over a short period.
For the endurance sessions, the focus is on building muscular endurance which means using muscles over a longer period before tiring. This would include using lighter resistance but over a longer period. Most of the time we will use equipment such as resistance bands, dumbbells, kettlebells and more.
Challenge sets are designed purely to provide a goal, whether to beat a time or do as many reps/rounds as possible in a certain timeframe.
ARM STRENGTH, ENDURANCE, CHALLENGE
During these sessions, arm muscles are a priority. This includes biceps, triceps and forearms. It will occasionally involve some other muscles that naturally work together with them but more in a secondary role. These muscles can help in daily tasks such as wheelchair pushing, carrying, and transfers.
BACK STRENGTH, ENDURANCE, CHALLENGE
During these sessions, back muscles are a priority. This includes latissimus dorsi, trapezius, and rhomboids. It will occasionally involve some other muscles that naturally work together with them but more in a secondary role. These muscles play an important role in both spinal stability and posture.
CHEST STRENGTH, ENDURANCE, CHALLENGE
During these sessions, chest muscles are a priority. This includes pectoral major/minor. It will occasionally involve some other muscles that naturally work together with them but more in a secondary role. These muscles help with wheelchair pushing and transfers and sports such as tennis, boxing, and basketball.
SHOULDERS STRENGTH, ENDURANCE, CHALLENGE
During these sessions, shoulder muscles are a priority. This includes anterior, medial & posterior deltoids, as well as our rotator cuff muscles. It will occasionally involve some other muscles that naturally work together with them but more in a secondary role. These muscles help with stability within the shoulder joint, with posture and long term shoulder health as well as with sports such as swimming and rowing.
CORE STRENGTH, ENDURANCE, CHALLENGE
During these sessions, core muscles are a priority. This includes abdominals and lower back. It will occasionally involve some other muscles that naturally work together with them but more in a secondary role. These muscles can help with stability throughout the spine and improve posture.
PUSH STRENGTH, ENDURANCE, CHALLENGE
The focus of these sessions is to combine muscle groups that work together in pushing movements. This includes the chest, triceps and shoulders (anterior, medial). These workouts include highly transferable movements to both daily living and sports, increasing efficiency in movements away from the centre line.
PULL STRENGTH, ENDURANCE, CHALLENGE
The focus of these sessions is to combine muscle groups that work together in pulling movements. This includes the back, biceps & shoulders (posterior). These workouts include highly transferable movements that support posture and spinal stability as well as increasing efficiency in movements towards the centre line.
UPPER-BODY STRENGTH, ENDURANCE, CHALLENGE
The focus of these sessions is to combine all of the upper body muscle groups to provide a complete workout. These may include more complicated, multi-movement exercises that some may find more difficult to perform, but are highly effective for progression.
OTHER SESSION TITLES
CARDIO SPEED, ENDURANCE, CHALLENGE
During these sessions, the cardiovascular system (heart and lungs) is the priority. For the speed sessions, the focus is more on short but fast sessions. The endurance sessions are longer but at a slower pace. The challenge sets are designed to help target a specific time or reps/rounds within a specific timeframe.
STRETCH
Stretches are used to lengthen the muscles to allow for a better range of movement, a healthier muscle, and potentially less pain in the muscle.
FLOW
These sessions combine yoga movements, mobility exercises and breathing to help increase relaxation and to improve movement.
BREATHE
These sessions are designed to improve our breathing ability in several ways such as efficiency which can help us achieve so much more than we thought possible!
CALM
In the calm sessions, we will be focusing more on our minds and how they interact with our body allowing us to develop a better mind-muscle connection and have more awareness of how we move.