As Many Rounds As Possible or As Many Repetitions As Possible
A certain protocol in functional training. A certain predetermined amount of exercises with a given number of repetitions is repeated continuously in a certain amount of time. The goal is to complete as many rounds as possible in the given time frame.
Training that is aimed at improving the sport-specific performance. Often times an auxiliary training alongside the actual training that focuses on metabolic and coordinative basic skills.
Training with your own bodyweight as training load.
Using gravity that acts on your body to create a training load for certain muscles. Mostly done without any equipment but can also be done with sling trainers (see below) or paralettes.
A kind of gymnastic training that involves many bodyweight exercises. Gymnastic elements on the high bar, parallel bars, and poles are part of calisthenics as are bodyweight exercises on the floor without any equipment.
A classic weightlifting exercise. Lifting the barbell with a kind of deadlift from the floor and moving it further upwards with an explosive hip extension. The barbell stops in a position in front of the chest in shoulder-height, you hold it in underhand grip.
Complex training is the combination of a maximum strength training exercise with a power exercise. Colloquially also known as thunder and lightning method. Thunder denotes an exercise with high load and few repetitions while lightning focuses on maximum speed. This training leads to a better adaptation of muscle fiber and fascia. Studies have shown that this method is more effective than a separated strength and speed training. The scientists regard a rest time of three to six minutes as reasonable in between sets of maximum strength and power exercises.
Training the body core as a basis. The core is made up of the torso and not, as commonly believed, only the abdominal muscles. Basically, the core is what is left of a body if you imagine it without the arms, legs, and the head. The core is very important in order for the limbs to be able to develop their full power.
A movement within the strength and fitness community that is steadily increasing in popularity. CrossFit makes physical fitness measurable and allows for competitions. It relies on elements of weight training, gymnastics, and endurance sports. Common exercises are barbell exercises like cleans, snatches, and jerks, exercises with gym rings like muscle ups, or short-distance running exercises like sprints or handstand walks.
Training that serves a certain function. The exercises are geared towards a target movement. The aim is to make the body efficient and properly functional for a certain task. For most people this task would be the daily life, thus training should be relevant and incorporate everyday life-like movements. Such movements could be squats, lunges, or push ups.
For athletes, the daily requirements may be different, in relation to their individual sport, and, thus, the functional training should be tailored to this sport.
High Intensity Interval Training
This training method is characterized by a certain amount of intervals that are completed with a high intensity with short (non-rewarding) breaks. HIIT is becoming more and more popular in the fitness sector. The reason is that leading scientists of metabolic research have proven that a high-intensity interval training has bigger effects on the energy metabolism than the duration method. On the one hand, the high intensity causes an oxygen deficit of the organism which leads to an increased calorie consumption a long time after the actual workout (EPOC = excess post exercises oxygen consumption = after-burner effect).
On the other hand, the endurance is improved tremendously. Despite the relatively low extent of the training one can increase the aerobic capacity (energy generation in a cell through oxygenation) by 14% and the anaerobic capacity (energy generation without oxygen) by 28%.
Pressing the barbell over-head from a position in which the barbell rests in front of the shoulders (see clean as the exercise to bring the barbell in that position).
The ability of the musculature to apply force against an object for as long as possible. Strength endurance is mostly determined by energy supply and the type of muscle fiber.
An exercise in which one performs a wide step. The knee of the front leg should be located above the ankle and the back leg should be as low as possible. The back is straight and upright, the look goes straight ahead.
also: olympic weightlifting, oly lift
The olympic lifting consists of the disciplines snatch and clean and jerk. These exercises are also part of CrossFit and, thus, have gained popularity in recent years.
Powerlifting is an olympic strength sport that consists of three disciplines: squat, bench press, and deadlift. The goal is to move as much weight as possible in three attempts.
also: shoulder press
Pressing a training weight, like kettlebells, dumbbells, or others, over your head.
Pulling exercise that incorporates many muscles. The goal is to pull the chin up over a bar (or rings) from a hanging position (arms fully stretched). In CrossFit, through hip extension and flexion, the momentum is used to make the exercise easier on the arm and back musculature (kipping pull up, butterfly pull up).
Overhead press of training weights with the help of momentum from the legs and hips.
Pushing exercise in which the own bodyweight is lowered towards the ground in a plank position, then pushed up again.
Power describes the ability of the neuromuscular system to apply force against an object as fast as possible. It is determined by muscular activation and by size and type of the involved muscle itself.
also: suspension training
Bodyweight training with a piece of equipment that has one or more handles, slings, or similar, attached to long straps or strings. With altering the position of the body and a free movement a training impulse is generated. Sling training works as an extension of bodyweight training without equipment and offers a greater variety of exercises that can be better adjusted to the performance level of the individual trainee. There are static sling trainers and sling trainers with a suspended pulley. This suspended pulley creates an additional instability with a pulley direct attached underneath the mounting point. Furthermore, suspended pulley trainers offer a greater variety of exercises and the training is more intensified than with static sling trainers.
Exercise from classic weight training. The barbell is lifted from the ground with a deadlift-like motion and then, in one fluid motion, lifted overhead with explosive hip extension. The barbell is finally stabilized in this position with fully stretched arms.
Basic movement pattern in which the buttocks are lowered as much as possible. The sole of the foot is fully planted on the ground and the weight rests on the heel. Look straight ahed and the back is straight and upright.