1RM

One-rep max. Maximum weight for a single repetition with full ROM.

Active Recovery

Low-intensity work between hard sessions to clear metabolites and accelerate the return to baseline.

AMRAP

As many reps (or rounds) as possible. A conditioning and capacity protocol.

Anaerobic Threshold

The intensity at which anaerobic energy production dominates. The upper edge of sustainable steady-state.

Autoregulation

Adjusting training intensity and volume daily based on readiness.

Balance Training

Proprioception and stability work. The neural reserve that decouples falls from age.

Block Periodization

Concentrated training blocks focused on a single quality at a time. Modern alternative to traditional linear periodization.

Cluster Sets

Sets broken into mini-sets with short intra-set rest. More total volume at the same intensity.

Cooper Test

12-minute run for distance. A field test for estimating VO2 max without lab equipment.

Deload

Reduced-volume or intensity week. Allows accumulated fatigue to dissipate.

DEXA

Dual-energy X-ray absorptiometry. Gold standard for body composition.

DOMS (Delayed Onset Muscle Soreness)

24-72 hour post-training muscle soreness. A marker of unfamiliar stimulus, not training quality.

Dynamic Stretching

Active movement through range. The pre-training prep that static stretching is not.

Eccentric Load

The lowering phase of a repetition. Where hypertrophy and tendon adaptation actually happen.

EMOM

Every Minute On the Minute. A density and pacing protocol with built-in rest.

Fascia

The body's connective-tissue net. Affects movement quality, recovery, and pain in ways isolated-muscle thinking misses.

Fast Twitch Muscle

Type II fibers. Power, speed, sprinting. The first thing sarcopenia takes.

FTP (Functional Threshold Power)

Cycling's working-definition of lactate threshold. The watts you can hold for 60 minutes.

Functional Strength

Strength that transfers to life. Carrying, pulling, hinging, lifting overhead.

Grip Strength

The single best one-metric predictor of all-cause mortality. Free to measure.

HIIT

High-intensity interval training. Repeated bouts above lactate threshold.

Hip Hinge

The fundamental movement pattern of folding at the hips. The foundation of deadlift, RDL, and posterior-chain training.

HRV

Heart rate variability. Higher HRV indicates greater parasympathetic tone.

Hypertrophy

Increase in muscle cross-sectional area. The goal of physique training.

Kinetic Chain

Coordinated force transmission across joints. Why a strong glute fixes a 'bad' shoulder.

Lactate Threshold

Two inflection points on the lactate curve. LT1 and LT2.

Lactic Threshold

The intensity where lactate starts to accumulate faster than it clears. The sweet spot for conditioning.

Lean Mass

Non-fat tissue. Muscle, bone, organ. The metabolic and longevity reserve.

Mechanical Tension

Tension placed on a muscle through resistance. Primary driver of hypertrophy.

Mitochondrial Density

The number and quality of mitochondria within muscle and other cells.

Mobility

Controlled range of motion. Flexibility plus stability plus strength at end-range.

Muscle Mass

Skeletal muscle tissue. The single most malleable longevity input.

Polarized Training

80 percent Z2, 20 percent Z5. Minimize Z3 and Z4.

Posterior Chain

Muscles on the back of the body. Hamstrings, glutes, erectors, back.

Progressive Overload

Gradual increase in training stress over time.

Resting Heart Rate (RHR)

Morning supine heart rate. A daily readout of fitness, recovery, and acute stress load.

RIR

Reps in reserve. How many additional reps you could perform.

ROM (Range of Motion)

The arc of movement at a joint. Both training quality and what tendons and joints adapt to.

RPE

Rate of perceived exertion. Subjective scale, typically 1 to 10.

Sleep Architecture

The structure of sleep across REM, deep, and light stages.

Supercompensation

After recovery, performance temporarily exceeds the pre-stress baseline.

Time Under Tension (TUT)

Total seconds a muscle is loaded during a set. A driver of hypertrophy beyond sets and reps alone.

Unilateral Strength

One-sided strength training. Exposes and corrects asymmetries; trains stability with strength.

VO2 Max

The single best predictor of all-cause mortality past age 50. Trainable at any age.

VO2 Sub-Max

Submaximal oxygen consumption testing. A field-friendly alternative to true VO2 max testing.

Z2 Threshold

The aerobic intensity at which mitochondrial efficiency is maximally trainable.

Zone 1

Recovery-pace effort. Roughly 50 to 60 percent of max heart rate.

Zone 3

Tempo. Above LT1, below LT2. Sustainable for 30 to 60 minutes.

Zone 4

Threshold. At or near lactate threshold. Sustainable 15 to 30 minutes.

Zone 5

Maximal aerobic and anaerobic. Above lactate threshold. Short intervals.