IN.FORM
Please find some common Physio and training terminologies explained below.
Strength & Conditioning Terminology
Reps
The short term for repetitions, and a single execution of a movement.
ie/
01 x rep = 0​1 x push up.
10 x rep = 10 x push ups.
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Sets
The collection of movement repetitions ‘reps’ completed in groups.
i.e/
01 x set of 10 reps = 10 *movements* total
03 x sets of 10 reps = 30 *movements* total (with rests in between)
Hold (Tempo)
The speed/ duration in seconds to complete or hold movement.
i.e/
Written as (1:0:3)
Up for 1 sec. Hold at the top for 0 sec. Lower over 3 secs.
Rest
Time you should rest between sets (or super sets)
x/Day
Number of times per day
x/Week
Number of times per week
Super Sets
‘sets’ of sequential movements
i.e/
3 x sets of:
-
Movement 01
-
Movement 02
-
Movement 03
-
Movement 04
Pyramid Reps
= sequence of repetitions in/decreasing by 2
i.e/
-
20 Movements
-
18 Movements
-
16 Movements
-
14 Movements
-
12 Movements ... etc...
Calculating 1RM & Progression
Calculating 1RM
It’s tricky to calculate your 1RM; so
Best to calculate it off what you can do 10 off… then work backwards.
A good online tool to help you with this:
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One Rep Max Calculator - Strength Level
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For each exercise pick a middle of the range weight to max out until your form goes / exhaustion… input into link above and it calculates the % up or down for that amount
(So it’s good to set aside a testing day before diving in)
Progression
A good exercise progression rule to work on = the 10% increment rule
(ie no more than 10% increase in load per week, for injury prevention and to avoid overload)
Strength & Conditioning for Osteogenic Change (OP)
Key Training Considerations:
Intensity
-
Moderate 70-80% 1RM 3-4 x 8-15 reps is sufficient to stimulate osteogenic response.
-
Short reps with rest intervals are deemed more beneficial that high loads to avoid desensitization’s of osteocytes.
Movement
-
Dynamic compound, multidirectional movements are key to allow for an adaptive training response.
-
Focus on movements that help with ambulation / everyday function and stability.
Time/ Expectations
-
Allow 6-8months for true bone mass adaption.
-
A 16-week undulating intensity training program would fit well into this timeline (4x4 week blocks)
Rest
Rest is essential to allow for decent osteophyte adaptation and regeneration.
Training Diary
With rest in mind, maybe plan in 2-weekly training cycles.
Ie/ Mon/ Thurs/ Sun/ Wed/ Saturday
Or, Mon/Wed/Fri with the weekend to rest if easier for your life schedule.
Then mix the intensity per week ie:
Week A Intensity
Week B Intensity
3-5 sets of 15 reps @ 65-75% 1RM
3-5 sets of 3-5 reps @80% 1RM
Commencing with low level (low impact) jumping/running mechanics work, BW, Hops etc …
Strength / weights
And repeat the intensity throughout the 16-week program.
Enhance accountability and visualise progress with the Form.at.Physio Movement Tracker. This simple tool helps you track activity and stay motivated on your movement journey. Download it here:
