I coach a lot of triathletes, runners, cyclists and endurance athletes for their strength program. I have done classes specifically designed for triathletes, cyclist and runners called, “The Strongest Mile,” a strength and conditioning program designed for endurance athletes.
Let me give you a background of how “The Strongest Mile” came about. In 2009, I started doing CrossFit. Drank the Kool-Aid and LOVE it. Needed break from the Ironman Triathlon world. In 2010, I received my CrossFit Level I and CrossFit Endurance certification. I coached CrossFit for over 3 years. In 2012, I received my Masters in Kinesiology with an emphasis in Exercise Science. In 2015, I will be receiving my NSCA – CSCS certification. Check out my blog that I wrote about “Triathlons and CrossFit.” My two LOVES!
Something that I realized for endurance athletes was that they were intimated by CrossFit. All these crazy lifts, gymnastic movements, flipping tires, and lifting heavy weight ALL THE TIME (not true, BTW). So, endurance athletes don’t want to go into a CrossFit gym and get “injured.” Right? What about the nagging hamstring, the Plantar Fascitis, pulled groin, etc. You can get injured in running, cycling, etc. You are an athlete. YOU NEED a STRENGTH PROGRAM :)
So, I started my own program, The Strongest Mile. My program is designed specifically for swimmers, cyclist, runners and triathletes. I don’t expect my runners to do a Muscle Up. I don’t expect my swimmers to do an Olympic lift called a snatch. And I don’t expect triathletes to do max box jumps.
What I do expect from endurance athletes?
- To get under the bar
- To do body weight exercises (pull ups, negative pull ups, push ups, sit ups, etc.)
- To work on posterior chain (back side) of the body
- To do a HIT workout that will ONLY last less than 12 minutes to get into the Phosphagen Energy System or the Anaerobic Energy System. (You don’t need to do a 30 minute HIT. You do that every day in the pool, on the road!)
A question from one of my athletes, who is completely new to strength training, didn’t know the terms or lingo that sometimes I will use in the workouts that I do for them.
Can you define some of the technical terms in strength training and lifting?
I put together a few terms, definition and lingo that I use but I have to give the props to CrossFit and other health and fitness experts. Why re-invent the wheel? These terms are terms that I will use in, “The Strongest Mile:”
Basic CrossFit and/or Fitness Lingo
WOD – Workout of the Day
AMRAP – As Many Rounds As Possible
EMOM– Every Minute on the Minute
RFT– Rounds for Time
RNFT – Rounds Not for Time
SQ – Squats
AS – Air Squats
BS – Back Squats
FS – Front Squats
OHS – Overhead Squats (Advanced)
RDL – Romanian Deadlifts
WGDL – Wide-Grip Deadlifts (Advanced)
SDHP – Sumo Deadlift High Pull (Advanced)
STO- Shoulder to Over Head
SP – Strict Press
PP– Push Press
PJ – Push Jerk (Advanced)
Other Barbell Lifts or Movements
DU – Double Unders (Jump Rope)
KBS– Kettle Bell Swings
PC – Power Cleans (Advanced)
T2B or TTB – Toes to Bar
K2E or KTE – Knees to Elbow
Other Lingo that you may see:
BW– Body Weight
DNF – Did Not Finish
HIIT – High Intensity Interval Training
HIT – High Intensity Training
PR – Personal Record (HELLZ YEAH)
Rx’d– As prescribed
Rep – Repetition
RI – Rest Interval
RM– Repetition Maximum. Usually, I will ask for you 1 RM of squat/deadlift, etc.
Set – How many repetitions are you doing? 3 sets x 10 reps
Tabata – 8 total intervals: 20 seconds on/10 seconds off for 4:00 minutes
TSM – The Strongest Mile :)
So, there you have it. The terms and the lingo that I will use in “The Strongest Mile,” that CrossFit gyms will use, that other gyms may use (Gold Fit, LifeTime, etc.) I hope that will help you as you are heading into the gym for your strength program. If you don’t know, ask! That is what coaches are there to help you out. If you have been to the gym for over a year, then I will tell you to look it up!
So, here is a Word Problem for you. Put your answer in the comment and tell me what each BOLD acronym is:
“I would like you to find you 1 RM of your BS. After you do that and take a 5:00 RI, I want you do to 10:00 EMOM of 5 RDL’s and 30 DU’s. After your WOD, let me know if you did Rx’d or had to scale the DU’s. Now, I want you to do 3 x 10 of TTB. “
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