Commonly Used Terms (A-Z)

Welcome to your ARKARA Glossary — a quick-access index to the most commonly used training terms in your program. Whether you’re new to structured training or refining your approach, this guide helps you train with intent and clarity.

 

Accessory Work

Supporting movements that build stability, fix imbalances, or strengthen weak points. Typically lower intensity and higher volume.

AMRAP (As Many Rounds/Reps As Possible)

A conditioning format where you complete as much work as possible in a given time frame.

Back-Off Sets

Lighter sets performed after heavy work to accumulate volume, reinforce technique, or reduce intensity.

Benchmark

A repeatable workout or lift used to measure progress over time.

Bracing

The act of engaging your core and stabilising your trunk, especially under load. Essential for safe and efficient movement.

Build to a Heavy

Gradually increase the load with quality reps until you reach a tough, non-maximal set. Should reflect RPE 8–9.

Cluster Set

A strength format where sets are broken into small “mini-sets” with short intra-set rest.

Example: 3×(2.2.2) = 3 sets of 3 doubles, resting 10–20 seconds between doubles.

Conditioning

Training that targets cardiovascular capacity, muscular endurance, or work capacity. May be monostructural or mixed-modal.

Cycle

A multi-week training phase focused on a specific outcome (e.g. back squat strength, pull-up volume, engine development).

Degrees (°)

Used to indicate specific joint angles or body positions in exercises (e.g. raise arms to 90°, stop at 45° bend, hold at 135°). Helps standardise range of motion and isolate specific muscles or joint positions.

Deficit

A movement performed from a deeper-than-usual range of motion by elevating your start position. Increases demand and mobility requirements.

Deload

A planned reduction in training volume and/or intensity to promote recovery and allow for future adaptation.

Effort-Based Training

Programming that uses RPE or RIR to guide loading and intensity based on how the body feels and performs that day.

EMOM (Every Minute on the Minute)

A format where a new set or movement begins at the top of each minute.

This can be extended into:

• E2MOM – Every 2 Minutes on the Minute
• E3MOM – Every 3 Minutes on the Minute
  …and so on, allowing more rest or higher output per round.

Engine Work

Conditioning that targets your aerobic base, heart rate control, and pacing ability.

For Time

A workout format where the goal is to complete a set amount of work as fast as possible.

Full Range of Motion (ROM)

Completing each rep through the entire intended movement path — no shortcuts.

Giant Set

A sequence of 3+ exercises performed back-to-back with minimal rest.

For Quality

A training directive where the focus is on movement control, technique, and intent — not speed, load, or intensity.

Used for skill development, structural balance, mobility, or accessory work where precision matters more than pace.

Move well. Move deliberately. Quality over quantity.

Heavy

A challenging set performed with intent and good form — not a max effort.

Scaled / Intermediate / Beginner

Adjusted versions of workouts designed to suit an athlete’s current ability while preserving the intended stimulus.

Interference

When one movement negatively impacts the next due to overlapping fatigue (e.g. Thrusters affecting Pull-Ups). Common in mixed-modal conditioning.

Kipping

A controlled use of momentum to assist movement — commonly used in Pull-Ups, Muscle-Ups, and HSPU.

Lockout

The fully extended top position of a rep — elbows or knees locked out and stable.

Max Effort

Working to true muscular failure or technical breakdown. Typically used in testing or performance peaks.

Mixed Modal

Conditioning or workouts that combine multiple movement types (e.g. lifting, gymnastics, cardio).

Modification / Modify

An alternate version of a movement used due to injury, limitation, or training need.

Monostructural

Single-element conditioning modalities like Rowing, Running, Biking, or Skipping. Often used for base-building or active recovery.

Neutral Spine

Maintaining natural curvature through the spine during movement. Key for safe lifting.

One-Rep Max (1RM)

The maximum amount of weight you can lift for a single, technically sound rep of a given movement.

Paused

A controlled stop at the hardest point in the range of motion (e.g. bottom of squat). Used to build control and strength.

Parallel / Below Parallel

• Parallel: Hip crease in line with the knee
• Below Parallel: Hip crease lower than the knee
  Used to define squat depth or lifting standards.

Pacing

The ability to regulate intensity and energy across a workout. Critical for consistent performance.

Primer

A short, targeted warm-up used to activate specific systems before a main lift or workout.

Progression

A structured increase in difficulty, load, or skill across a training phase.

Range of Motion (ROM)

The distance a joint or movement travels — should always be full and controlled unless otherwise noted.

Rating of Perceived Exertion (RPE)

A 1–10 scale used to assess how hard a set feels.

Example: RPE 8 = two reps left in the tank.

Reps in Reserve (RIR)

The number of reps you could have done at the end of a set.

Example: RIR 2 = you had two more reps in the tank.

Rest As Needed

Self-managed rest that allows quality and intent to remain high — without stalling the session.

Retest

Repeating a benchmark test after a training block to assess progress.

ROM (Range of Motion)

See: “Full Range of Motion”

Rx (As Prescribed)

Performing the workout exactly as written — weights, reps, and movements — with no modifications.

Scaling

Adjusting the movement, load, or rep scheme to suit your level — while preserving the workout’s intent.

Sets Departing (Every X:00)

A structure where each new set begins at regular time intervals, regardless of when the previous set was completed.

Example: “Sets Departing Every 3:00” means you’ll begin a new set at 0:00, 3:00, 6:00, etc. Used for interval strength or conditioning work with fixed rest windows.

Stimulus

The intended training effect — whether sprint effort, volume grind, skill exposure, or strength focus.

Strict

No momentum or swing. Used in movements like Pull-Ups, Dips, and Handstand Push-Ups to emphasise raw strength.

Superset

Two exercises performed back-to-back with minimal rest. Common in strength and accessory training.

Technical Limiter

A movement that is limited by skill or coordination rather than strength or fatigue (e.g. Double Unders, Muscle-Ups).

Tempo (e.g. 3011, 40X1)

Four-digit format that outlines movement control:

1. Lowering (eccentric)
2. Pause at bottom
3. Lifting (concentric)
4. Pause at top
   Example: 3011 = 3s down, 0s pause, 1s up, 1s pause

Testing Week / Phase

A dedicated period for max-effort lifts or conditioning benchmarks to assess progress.

Threshold

The edge of sustainable output — where performance starts to decline. Threshold training teaches you to stay right on the edge.

Touch-and-Go

Unbroken, continuous reps performed with rhythm — no reset between reps.

 

If you’re ever unsure about a term in your program, just ask. Clarity leads to confidence — and better results.