[{"data":1,"prerenderedAt":4631},["ShallowReactive",2],{"lexique-cat-en-methods":3},[4,276,505,757,1008,1111,1189,1362,1884,2016,2314,2558,2812,2890,3097,3230,3303,3378,3508,3832,3913,4174,4248,4502],{"id":5,"title":6,"author":7,"body":8,"category":257,"description":258,"extension":259,"faq":260,"lang":261,"lead":260,"letter":262,"meta":263,"navigation":264,"path":265,"ref":266,"related":267,"resources":260,"seo":272,"sources":260,"stem":273,"updated":274,"__hash__":275},"lexique/lexique/en/amrap-as-many-reps-rounds-as-possible.md","AMRAP - As Many Reps/Rounds As Possible","Ekklo",{"type":9,"value":10,"toc":246},"minimark",[11,15,20,32,35,38,41,44,49,94,96,100,104,120,124,135,137,141,173,175,179,182,202,204,207,209,213,230,232,236],[12,13,6],"h1",{"id":14},"amrap-as-many-repsrounds-as-possible",[16,17,19],"h4",{"id":18},"definition","Definition",[21,22,23,27,28,31],"p",{},[24,25,26],"strong",{},"AMRAP"," stands for \"As Many Rounds (or Reps) As Possible\". It is a high-intensity training format where you have to ",[24,29,30],{},"complete as many rounds or reps of an exercise (or sequence) as possible within a fixed time window",".",[21,33,34],{},"Made famous by CrossFit, AMRAP is now used in metcon, HIIT, and conditioning training.",[36,37],"blockquote",{},[21,39,40],{},"💡 The principle is simple: a clock + a list of exercises + a steady pace = maximum measurable work in minimum time.",[42,43],"hr",{},[45,46,48],"h3",{"id":47},"two-amrap-variants","Two AMRAP variants",[50,51,52,68],"table",{},[53,54,55],"thead",{},[56,57,58,62,65],"tr",{},[59,60,61],"th",{},"Type",[59,63,64],{},"Description",[59,66,67],{},"Example",[69,70,71,83],"tbody",{},[56,72,73,77,80],{},[74,75,76],"td",{},"AMRAP rounds",[74,78,79],{},"Complete a sequence as many times as possible",[74,81,82],{},"\"In 12 min: 5 pull-ups + 10 push-ups + 15 squats\"",[56,84,85,88,91],{},[74,86,87],{},"AMRAP reps",[74,89,90],{},"Max reps of a single exercise",[74,92,93],{},"\"In 1 min: max push-ups\"",[42,95],{},[45,97,99],{"id":98},"sample-amrap-workouts","Sample AMRAP workouts",[16,101,103],{"id":102},"amrap-20-minutes-crossfit-style","AMRAP 20 minutes (CrossFit-style)",[105,106,107,111,114,117],"ul",{},[108,109,110],"li",{},"5 pull-ups",[108,112,113],{},"10 push-ups",[108,115,116],{},"15 air squats",[108,118,119],{},"Goal: maximum complete rounds in 20 minutes",[16,121,123],{"id":122},"amrap-7-minutes-burpee-challenge","AMRAP 7 minutes \"burpee challenge\"",[105,125,126,129,132],{},[108,127,128],{},"Max burpees in 7 minutes",[108,130,131],{},"Track total reps",[108,133,134],{},"Repeat in 4-6 weeks to measure progress",[42,136],{},[45,138,140],{"id":139},"benefits-of-amrap","Benefits of AMRAP",[105,142,143,150,156,162,167],{},[108,144,145,146,149],{},"✅ ",[24,147,148],{},"Time-efficient",": 10-30 min total",[108,151,145,152,155],{},[24,153,154],{},"Measurable",": real performance metric",[108,157,145,158,161],{},[24,159,160],{},"Adaptable",": bodyweight or weighted",[108,163,145,164],{},[24,165,166],{},"Boosts cardio + muscular endurance",[108,168,145,169,172],{},[24,170,171],{},"High mental challenge",": pacing yourself is hard",[42,174],{},[45,176,178],{"id":177},"how-to-pace-an-amrap","How to pace an AMRAP",[21,180,181],{},"The key is pacing — going out too hard wrecks the rest:",[105,183,184,190,196],{},[108,185,186,189],{},[24,187,188],{},"Short AMRAP (\u003C 10 min)",": 90-95% intensity from rep 1",[108,191,192,195],{},[24,193,194],{},"Medium AMRAP (10-20 min)",": start at ~80%, hold steady",[108,197,198,201],{},[24,199,200],{},"Long AMRAP (> 20 min)",": sustainable pace ~70-75%, finish strong",[36,203],{},[21,205,206],{},"⚠️ Common rookie mistake: blow up the first 3 minutes, crash for the rest. Better to hold a moderate pace and finish strong.",[42,208],{},[45,210,212],{"id":211},"common-mistakes","Common mistakes",[105,214,215,218,221,224,227],{},[108,216,217],{},"❌ Going maximum from second 1 (early burnout)",[108,219,220],{},"❌ Sacrificing technique for speed (injury risk)",[108,222,223],{},"❌ AMRAP every day (no real recovery)",[108,225,226],{},"❌ Skipping warm-up (body not ready for high intensity)",[108,228,229],{},"❌ Picking AMRAP exercises too technical for a fatigued state",[42,231],{},[45,233,235],{"id":234},"key-takeaways","Key takeaways",[21,237,238,239,242,243,31],{},"AMRAP is ",[24,240,241],{},"an excellent format for measurable conditioning",". Use it 1-2x/week, with simple exercises (push-ups, squats, burpees), at sustainable pace. ",[24,244,245],{},"Track your scores: that's the only way to track real progress",{"title":247,"searchDepth":248,"depth":248,"links":249},"",2,[250,252,253,254,255,256],{"id":47,"depth":251,"text":48},3,{"id":98,"depth":251,"text":99},{"id":139,"depth":251,"text":140},{"id":177,"depth":251,"text":178},{"id":211,"depth":251,"text":212},{"id":234,"depth":251,"text":235},"methods","AMRAP is a high-intensity training format: do as many reps or rounds as possible in a fixed time. CrossFit favorite.","md",null,"en","A",{},true,"/lexique/en/amrap-as-many-reps-rounds-as-possible","amrap-as-many-reps-rounds-as-possible",[268,269,270,271],"emom-every-minute-on-the-minute","for-time","tabata","circuit-training",{"title":6,"description":258},"lexique/en/amrap-as-many-reps-rounds-as-possible","2026-07-27","vGqMDp3iq906S_aFj65OaqeuH0abkGz_HKrmh2jX-lo",{"id":277,"title":278,"author":7,"body":279,"category":257,"description":499,"extension":259,"faq":260,"lang":261,"lead":260,"letter":262,"meta":500,"navigation":264,"path":501,"ref":283,"related":260,"resources":260,"seo":502,"sources":260,"stem":503,"updated":274,"__hash__":504},"lexique/lexique/en/atp-adenosine-triphosphate.md","ATP (Adenosine Triphosphate)",{"type":9,"value":280,"toc":491},[281,284,286,296,298,301,303,307,310,327,329,333,395,397,401,404,415,421,423,427,459,461,463,477,479,481],[12,282,278],{"id":283},"atp-adenosine-triphosphate",[16,285,19],{"id":18},[21,287,288,291,292,295],{},[24,289,290],{},"ATP"," (Adenosine Triphosphate) is ",[24,293,294],{},"the universal energy molecule of every living cell",". Every muscle contraction, every nerve impulse, every chemical reaction requiring energy uses ATP as a direct fuel.",[36,297],{},[21,299,300],{},"💡 You produce and consume your body weight in ATP every single day. Stocks are constantly recycled — they are NOT stored.",[42,302],{},[45,304,306],{"id":305},"how-does-atp-work","How does ATP work?",[21,308,309],{},"ATP is made of one adenosine + 3 phosphate groups. When the cell needs energy:",[105,311,312,315,321,324],{},[108,313,314],{},"Cuts the third phosphate (ATP → ADP + Pi)",[108,316,317,318],{},"This bond breaking ",[24,319,320],{},"releases ~7.3 kcal/mol of energy",[108,322,323],{},"The cell uses that energy to function",[108,325,326],{},"ADP is recycled back to ATP using available fuels",[42,328],{},[45,330,332],{"id":331},"the-3-atp-regeneration-systems","The 3 ATP regeneration systems",[50,334,335,351],{},[53,336,337],{},[56,338,339,342,345,348],{},[59,340,341],{},"System",[59,343,344],{},"Speed",[59,346,347],{},"Duration",[59,349,350],{},"Fuel",[69,352,353,367,381],{},[56,354,355,358,361,364],{},[74,356,357],{},"ATP-PC (anaerobic alactic)",[74,359,360],{},"Instant",[74,362,363],{},"0-10 sec",[74,365,366],{},"Phosphocreatine",[56,368,369,372,375,378],{},[74,370,371],{},"Glycolytic (anaerobic lactic)",[74,373,374],{},"Fast",[74,376,377],{},"10 sec - 2 min",[74,379,380],{},"Glucose (no O2)",[56,382,383,386,389,392],{},[74,384,385],{},"Aerobic",[74,387,388],{},"Slow",[74,390,391],{},"2 min+",[74,393,394],{},"Glucose, fats (with O2)",[42,396],{},[45,398,400],{"id":399},"atp-and-strength-training","ATP and strength training",[21,402,403],{},"For an explosive lift (1RM):",[105,405,406,409,412],{},[108,407,408],{},"The first 2-3 seconds: stored ATP",[108,410,411],{},"3-10 seconds: phosphocreatine regenerates ATP (ATP-PC)",[108,413,414],{},"10 seconds+: glycolytic system takes over",[21,416,417,420],{},[24,418,419],{},"Conclusion",": maximum-strength sets must stay under 10 sec to fully exploit the ATP-PC system. Beyond that, output drops sharply.",[42,422],{},[45,424,426],{"id":425},"how-to-optimize-your-atp-system","How to optimize your ATP system",[105,428,429,435,441,447,453],{},[108,430,145,431,434],{},[24,432,433],{},"Creatine",": 3-5 g/day boosts phosphocreatine stores (+15-20%)",[108,436,145,437,440],{},[24,438,439],{},"Quality sleep",": ATP regenerates during sleep",[108,442,145,443,446],{},[24,444,445],{},"Sufficient carbs",": 4-6 g/kg/day for active people",[108,448,145,449,452],{},[24,450,451],{},"B vitamins",": cofactors for ATP production (B1, B2, B3)",[108,454,145,455,458],{},[24,456,457],{},"Magnesium",": required for the ATP-Mg complex used during contraction",[42,460],{},[45,462,212],{"id":211},[105,464,465,468,471,474],{},[108,466,467],{},"❌ Thinking you can \"store\" ATP (impossible, dynamic balance)",[108,469,470],{},"❌ Ignoring rests between heavy sets (3-5 min for ATP-PC)",[108,472,473],{},"❌ Sets that are too long while expecting max strength",[108,475,476],{},"❌ Skipping creatine (the only proven supplement that targets the ATP-PC system)",[42,478],{},[45,480,235],{"id":234},[21,482,483,484,487,488,31],{},"ATP is ",[24,485,486],{},"the universal energy unit of your cells",". Three systems regenerate it according to effort intensity. Optimize ATP via creatine, sleep, carbs, magnesium. ",[24,489,490],{},"Without ATP, no contraction. No contraction, no training",{"title":247,"searchDepth":248,"depth":248,"links":492},[493,494,495,496,497,498],{"id":305,"depth":251,"text":306},{"id":331,"depth":251,"text":332},{"id":399,"depth":251,"text":400},{"id":425,"depth":251,"text":426},{"id":211,"depth":251,"text":212},{"id":234,"depth":251,"text":235},"ATP is the universal energy currency of the body. Every muscle contraction, every cellular function depends on it.",{},"/lexique/en/atp-adenosine-triphosphate",{"title":278,"description":499},"lexique/en/atp-adenosine-triphosphate","yXpP44-pNsi-lob0A6UfUIxwql7AOwmJwtWAX4U7tzM",{"id":506,"title":507,"author":7,"body":508,"category":257,"description":751,"extension":259,"faq":260,"lang":261,"lead":260,"letter":262,"meta":752,"navigation":264,"path":753,"ref":512,"related":260,"resources":260,"seo":754,"sources":260,"stem":755,"updated":274,"__hash__":756},"lexique/lexique/en/aerobic-system.md","Aerobic System",{"type":9,"value":509,"toc":743},[510,513,515,529,536,538,541,543,547,550,570,577,579,583,642,644,648,677,679,683,711,713,715,729,731,733],[12,511,507],{"id":512},"aerobic-system",[16,514,19],{"id":18},[21,516,517,518,521,522,525,526,528],{},"The ",[24,519,520],{},"aerobic system"," is the energy production pathway that ",[24,523,524],{},"uses oxygen"," to break down nutrients (carbs, fats, sometimes protein) into ",[24,527,290],{}," (the body's energy currency). It powers all efforts lasting longer than ~2 minutes.",[21,530,531,532,535],{},"It is the ",[24,533,534],{},"cleanest, most efficient, and most sustainable"," energy system, but also the slowest to start producing energy.",[36,537],{},[21,539,540],{},"💡 Aerobic = \"with oxygen\". Anaerobic = \"without oxygen\". Both systems work simultaneously; only the dominant one changes by intensity.",[42,542],{},[45,544,546],{"id":545},"how-does-it-work","How does it work?",[21,548,549],{},"The aerobic system runs in the cell's mitochondria via 3 main steps:",[105,551,552,558,564],{},[108,553,554,557],{},[24,555,556],{},"Glycolysis",": glucose → pyruvate (slight ATP yield)",[108,559,560,563],{},[24,561,562],{},"Krebs cycle",": pyruvate enters the mitochondria",[108,565,566,569],{},[24,567,568],{},"Electron transport chain",": massive ATP production with O2",[21,571,572,573,576],{},"Yield: ",[24,574,575],{},"1 glucose molecule = ~36 ATP"," (vs. just 2 ATP via the anaerobic pathway).",[42,578],{},[45,580,582],{"id":581},"aerobic-energy-zones","Aerobic energy zones",[50,584,585,597],{},[53,586,587],{},[56,588,589,592,595],{},[59,590,591],{},"Zone",[59,593,594],{},"% Max HR",[59,596,350],{},[69,598,599,610,621,632],{},[56,600,601,604,607],{},[74,602,603],{},"Z1 - Recovery",[74,605,606],{},"50-60%",[74,608,609],{},"~85% fats",[56,611,612,615,618],{},[74,613,614],{},"Z2 - Endurance",[74,616,617],{},"60-70%",[74,619,620],{},"Fats + carbs",[56,622,623,626,629],{},[74,624,625],{},"Z3 - Tempo",[74,627,628],{},"70-80%",[74,630,631],{},"Mostly carbs",[56,633,634,637,640],{},[74,635,636],{},"Z4 - Threshold",[74,638,639],{},"80-90%",[74,641,631],{},[42,643],{},[45,645,647],{"id":646},"how-to-develop-the-aerobic-system","How to develop the aerobic system",[105,649,650,656,662,668,674],{},[108,651,145,652,655],{},[24,653,654],{},"Zone 2 training",": 60-90 min at conversational pace, 3-4x/week",[108,657,145,658,661],{},[24,659,660],{},"Long-distance work",": 1-3 h continuous",[108,663,145,664,667],{},[24,665,666],{},"Threshold training",": 20-40 min at threshold pace",[108,669,145,670,673],{},[24,671,672],{},"Polarized 80/20",": 80% easy + 20% very hard",[108,675,676],{},"⚠️ Avoid the gray zone: too much medium-intensity work hurts both extremes",[42,678],{},[45,680,682],{"id":681},"why-develop-your-aerobic-system","Why develop your aerobic system?",[105,684,685,688,699,702,705,708],{},[108,686,687],{},"Better endurance and stamina",[108,689,690,691,695,696,698],{},"Better recovery ",[692,693,694],"em",{},"between"," sets and ",[692,697,694],{}," workouts",[108,700,701],{},"Stronger heart, lower resting HR",[108,703,704],{},"Improved mitochondrial function",[108,706,707],{},"Better long-term health and longevity",[108,709,710],{},"Higher daily energy levels",[42,712],{},[45,714,212],{"id":211},[105,716,717,720,723,726],{},[108,718,719],{},"❌ Always training in the medium zone (gray zone)",[108,721,722],{},"❌ Confusing \"cardio\" with \"fat burn\" only",[108,724,725],{},"❌ Ignoring zone 2 because it feels \"too easy\"",[108,727,728],{},"❌ Lifters skipping cardio entirely",[42,730],{},[45,732,235],{"id":234},[21,734,735,736,739,740,31],{},"The aerobic system is ",[24,737,738],{},"your fitness foundation, even as a lifter",". 2-3 zone 2 sessions per week + 1 high-intensity session = optimal cardiovascular base. ",[24,741,742],{},"A strong aerobic system speeds up recovery between strength sets too",{"title":247,"searchDepth":248,"depth":248,"links":744},[745,746,747,748,749,750],{"id":545,"depth":251,"text":546},{"id":581,"depth":251,"text":582},{"id":646,"depth":251,"text":647},{"id":681,"depth":251,"text":682},{"id":211,"depth":251,"text":212},{"id":234,"depth":251,"text":235},"The aerobic system produces energy with oxygen, fueling long-duration efforts. It's the foundation of endurance and recovery.",{},"/lexique/en/aerobic-system",{"title":507,"description":751},"lexique/en/aerobic-system","vnjvrysFewp1tGo_HNz1O_EM3AeGVUU0sCcytUo22lo",{"id":758,"title":759,"author":7,"body":760,"category":257,"description":1002,"extension":259,"faq":260,"lang":261,"lead":260,"letter":262,"meta":1003,"navigation":264,"path":1004,"ref":764,"related":260,"resources":260,"seo":1005,"sources":260,"stem":1006,"updated":274,"__hash__":1007},"lexique/lexique/en/anaerobic-system.md","Anaerobic System",{"type":9,"value":761,"toc":994},[762,765,767,781,783,786,788,792,796,806,809,813,823,826,828,832,884,886,890,907,909,913,917,937,941,967,969,973,980,982,984],[12,763,759],{"id":764},"anaerobic-system",[16,766,19],{"id":18},[21,768,517,769,772,773,776,777,780],{},[24,770,771],{},"anaerobic system"," produces energy ",[24,774,775],{},"without using oxygen",". It instantly powers ",[24,778,779],{},"short, intense efforts",": sprints, heavy lifts, jumps. Two distinct subsystems make up this pathway.",[36,782],{},[21,784,785],{},"💡 The anaerobic system delivers fast but burns out fast. It's the dragster vs. the long-distance car (aerobic system).",[42,787],{},[45,789,791],{"id":790},"the-2-anaerobic-subsystems","The 2 anaerobic subsystems",[16,793,795],{"id":794},"_1-atp-pc-system-alactic-anaerobic","1. ATP-PC system (alactic anaerobic)",[21,797,798,799,802,803,31],{},"Uses ",[24,800,801],{},"phosphocreatine"," stored in muscle to instantly regenerate ATP. ",[24,804,805],{},"Maximum power, ~10 seconds of duration",[21,807,808],{},"Used for: 100 m sprint, 1RM, jumps, heavy throws.",[16,810,812],{"id":811},"_2-glycolytic-system-lactic-anaerobic","2. Glycolytic system (lactic anaerobic)",[21,814,815,816,819,820,31],{},"Breaks down ",[24,817,818],{},"glucose without oxygen",", producing ATP + lactate as a byproduct. ",[24,821,822],{},"Lasts 30 sec to 2 minutes",[21,824,825],{},"Used for: 400-800 m sprint, hypertrophy sets, mid-distance efforts.",[42,827],{},[45,829,831],{"id":830},"comparing-the-energy-systems","Comparing the energy systems",[50,833,834,847],{},[53,835,836],{},[56,837,838,840,842,845],{},[59,839,341],{},[59,841,347],{},[59,843,844],{},"Power",[59,846,350],{},[69,848,849,861,873],{},[56,850,851,854,856,859],{},[74,852,853],{},"ATP-PC",[74,855,363],{},[74,857,858],{},"★★★★★",[74,860,366],{},[56,862,863,866,868,871],{},[74,864,865],{},"Glycolytic",[74,867,377],{},[74,869,870],{},"★★★★",[74,872,380],{},[56,874,875,877,879,882],{},[74,876,385],{},[74,878,391],{},[74,880,881],{},"★★",[74,883,394],{},[42,885],{},[45,887,889],{"id":888},"why-develop-your-anaerobic-system","Why develop your anaerobic system?",[105,891,892,895,898,901,904],{},[108,893,894],{},"Stronger and more explosive",[108,896,897],{},"Better short-effort performance",[108,899,900],{},"Higher anaerobic capacity",[108,902,903],{},"Better lactate clearance",[108,905,906],{},"Boosted heart rate, more efficient cardio",[42,908],{},[45,910,912],{"id":911},"how-to-develop-the-anaerobic-system","How to develop the anaerobic system",[16,914,916],{"id":915},"for-atp-pc-max-power","For ATP-PC (max power)",[105,918,919,925,931],{},[108,920,145,921,924],{},[24,922,923],{},"Heavy lifting",": 1-5 reps at 85-100% 1RM",[108,926,145,927,930],{},[24,928,929],{},"Short sprints",": 50-100 m all out, 2-3 min rest",[108,932,145,933,936],{},[24,934,935],{},"Plyometrics",": jumps, throws, explosive movements",[16,938,940],{"id":939},"for-glycolytic-lactate-capacity","For glycolytic (lactate capacity)",[105,942,943,949,955,961],{},[108,944,145,945,948],{},[24,946,947],{},"HIIT",": Tabata, 4x4 bursts",[108,950,145,951,954],{},[24,952,953],{},"Mid-distance sprints",": 400-800 m",[108,956,145,957,960],{},[24,958,959],{},"Hypertrophy sets",": 8-15 reps with short rest",[108,962,145,963,966],{},[24,964,965],{},"Circuit training / EMOM",": high lactate buildup",[42,968],{},[45,970,972],{"id":971},"the-myth-of-lactic-acid","The myth of lactic acid",[21,974,975,976,979],{},"⚠️ The anaerobic system produces ",[24,977,978],{},"lactate, NOT lactic acid",". Lactate is now considered a useful energy source, not pure waste. The \"burn\" is caused by H+ ions, not lactate itself.",[42,981],{},[45,983,235],{"id":234},[21,985,986,987,990,991,31],{},"The anaerobic system is ",[24,988,989],{},"essential for any lifter",": it powers heavy sets and explosive efforts. Develop it via heavy lifting (ATP-PC) and HIIT/hypertrophy (glycolytic). ",[24,992,993],{},"Don't neglect it just because you're not a sprinter",{"title":247,"searchDepth":248,"depth":248,"links":995},[996,997,998,999,1000,1001],{"id":790,"depth":251,"text":791},{"id":830,"depth":251,"text":831},{"id":888,"depth":251,"text":889},{"id":911,"depth":251,"text":912},{"id":971,"depth":251,"text":972},{"id":234,"depth":251,"text":235},"The anaerobic system produces energy without oxygen — for explosive, intense efforts. Limited but powerful, it fuels strength and sprints.",{},"/lexique/en/anaerobic-system",{"title":759,"description":1002},"lexique/en/anaerobic-system","iNHfPKDfn9XAfU2StVa1Am5lvh8SqYaqhbkJobwXuuY",{"id":1009,"title":1010,"author":7,"body":1011,"category":257,"description":1020,"extension":259,"faq":1091,"lang":261,"lead":1020,"letter":1100,"meta":1101,"navigation":264,"path":1102,"ref":1015,"related":1103,"resources":260,"seo":1108,"sources":260,"stem":1109,"updated":274,"__hash__":1110},"lexique/lexique/en/block-periodization.md","Block periodization",{"type":9,"value":1012,"toc":1085},[1013,1016,1018,1021,1023,1026,1028,1032,1043,1047,1063,1065,1076,1080],[12,1014,1010],{"id":1015},"block-periodization",[16,1017,19],{"id":18},[21,1019,1020],{},"Block periodization concentrates training into focused blocks (accumulation, intensification, realization) with clear priorities.",[36,1022],{},[21,1024,1025],{},"💡 Coaching-oriented definition: connect the idea to a programming decision (volume, intensity, nutrition or recovery).",[42,1027],{},[45,1029,1031],{"id":1030},"why-it-matters","Why it matters",[105,1033,1034,1037,1040],{},[108,1035,1036],{},"Shared coach ↔ client language",[108,1038,1039],{},"Helps prioritize plan levers",[108,1041,1042],{},"Avoids context-free internet protocols",[45,1044,1046],{"id":1045},"how-to-apply","How to apply",[1048,1049,1050,1053,1060],"ol",{},[108,1051,1052],{},"Explain it in one sentence",[108,1054,1055,1056,1059],{},"Track ",[24,1057,1058],{},"one"," variable for 2–4 weeks",[108,1061,1062],{},"Adjust if performance, adherence or recovery slip",[45,1064,212],{"id":211},[105,1066,1067,1070,1073],{},[108,1068,1069],{},"❌ Stacking too many methods at once",[108,1071,1072],{},"❌ Ignoring sleep, protein and technique",[108,1074,1075],{},"❌ Copying protocols without scaling",[45,1077,1079],{"id":1078},"takeaway","Takeaway",[21,1081,1082,1084],{},[24,1083,1010],{}," only matters if it helps you decide what to do this week, at what dose, and how to measure it.",{"title":247,"searchDepth":248,"depth":248,"links":1086},[1087,1088,1089,1090],{"id":1030,"depth":251,"text":1031},{"id":1045,"depth":251,"text":1046},{"id":211,"depth":251,"text":212},{"id":1078,"depth":251,"text":1079},[1092,1094,1097],{"q":1093,"a":1020},"What is Block periodization?",{"q":1095,"a":1096},"Why should coaches know it?","Because it changes programming, nutrition or recovery decisions. Without shared language, client tracking gets fuzzy.",{"q":1098,"a":1099},"How to apply it simply?","Explain it in one sentence, link it to one measurable variable, track 2–4 weeks, then adjust. Useful definitions serve decisions.","B",{},"/lexique/en/block-periodization",[1104,1105,1106,1107],"periodization","mesocycle","linear-periodization","undulating-periodization",{"title":1010,"description":1020},"lexique/en/block-periodization","LiZXUl76FkE4CwBnukYwDczodYjc0j0FmjHgWj00HNs",{"id":1112,"title":1113,"author":7,"body":1114,"category":257,"description":1123,"extension":259,"faq":1174,"lang":261,"lead":1123,"letter":1100,"meta":1179,"navigation":264,"path":1180,"ref":1181,"related":1182,"resources":260,"seo":1186,"sources":260,"stem":1187,"updated":274,"__hash__":1188},"lexique/lexique/en/blood-flow-restriction.md","Blood flow restriction (BFR)",{"type":9,"value":1115,"toc":1168},[1116,1119,1121,1124,1126,1128,1130,1132,1140,1142,1152,1154,1162,1164],[12,1117,1113],{"id":1118},"blood-flow-restriction-bfr",[16,1120,19],{"id":18},[21,1122,1123],{},"BFR training uses cuffs to partially restrict blood flow so lighter loads can still stimulate hypertrophy — with safety constraints.",[36,1125],{},[21,1127,1025],{},[42,1129],{},[45,1131,1031],{"id":1030},[105,1133,1134,1136,1138],{},[108,1135,1036],{},[108,1137,1039],{},[108,1139,1042],{},[45,1141,1046],{"id":1045},[1048,1143,1144,1146,1150],{},[108,1145,1052],{},[108,1147,1055,1148,1059],{},[24,1149,1058],{},[108,1151,1062],{},[45,1153,212],{"id":211},[105,1155,1156,1158,1160],{},[108,1157,1069],{},[108,1159,1072],{},[108,1161,1075],{},[45,1163,1079],{"id":1078},[21,1165,1166,1084],{},[24,1167,1113],{},{"title":247,"searchDepth":248,"depth":248,"links":1169},[1170,1171,1172,1173],{"id":1030,"depth":251,"text":1031},{"id":1045,"depth":251,"text":1046},{"id":211,"depth":251,"text":212},{"id":1078,"depth":251,"text":1079},[1175,1177,1178],{"q":1176,"a":1123},"What is Blood flow restriction (BFR)?",{"q":1095,"a":1096},{"q":1098,"a":1099},{},"/lexique/en/blood-flow-restriction","blood-flow-restriction",[1183,1184,1185],"hypertrophy","training-intensity","muscular-endurance",{"title":1113,"description":1123},"lexique/en/blood-flow-restriction","BBKxOww1pPWnMNwmgi-VYyNv-oTzN2W09O9jdssQWtU",{"id":1190,"title":1191,"author":7,"body":1192,"category":257,"description":1342,"extension":259,"faq":1343,"lang":261,"lead":1201,"letter":1352,"meta":1353,"navigation":264,"path":1354,"ref":1196,"related":1355,"resources":260,"seo":1359,"sources":260,"stem":1360,"updated":274,"__hash__":1361},"lexique/lexique/en/calisthenics.md","Calisthenics",{"type":9,"value":1193,"toc":1335},[1194,1197,1199,1202,1204,1207,1209,1213,1224,1228,1254,1258,1308,1310,1324,1326],[12,1195,1191],{"id":1196},"calisthenics",[16,1198,19],{"id":18},[21,1200,1201],{},"Calisthenics is strength and skill training based mainly on bodyweight patterns and progressive variations. Overload still exists — often via leverage, range of motion and skill difficulty.",[36,1203],{},[21,1205,1206],{},"💡 Coaching-oriented definition: useful to explain the idea to a client and place it in a plan — not just vocabulary.",[42,1208],{},[45,1210,1212],{"id":1211},"why-it-matters-in-coaching","Why it matters in coaching",[105,1214,1215,1218,1221],{},[108,1216,1217],{},"Shared language between coach and client",[108,1219,1220],{},"Helps dose volume, intensity or nutrition toward a goal",[108,1222,1223],{},"Reduces “harder is better” confusion",[45,1225,1227],{"id":1226},"how-to-apply-it","How to apply it",[1048,1229,1230,1236,1242,1248],{},[108,1231,1232,1235],{},[24,1233,1234],{},"Explain"," it in one plain sentence (see lead above)",[108,1237,1238,1241],{},[24,1239,1240],{},"Link"," it to a measurable lever (RPE, sets, calories, minutes, load)",[108,1243,1244,1247],{},[24,1245,1246],{},"Track"," one variable for 2–4 weeks before rewriting the plan",[108,1249,1250,1253],{},[24,1251,1252],{},"Adjust"," if recovery, adherence or technique slip",[45,1255,1257],{"id":1256},"practical-cues","Practical cues",[50,1259,1260,1273],{},[53,1261,1262],{},[56,1263,1264,1267,1270],{},[59,1265,1266],{},"Situation",[59,1268,1269],{},"Coach question",[59,1271,1272],{},"Typical action",[69,1274,1275,1286,1297],{},[56,1276,1277,1280,1283],{},[74,1278,1279],{},"Client stalled",[74,1281,1282],{},"Is stimulus enough and recoverable?",[74,1284,1285],{},"Change one variable (volume, intensity, rest)",[56,1287,1288,1291,1294],{},[74,1289,1290],{},"Client exhausted",[74,1292,1293],{},"Overreaching or just poor sleep?",[74,1295,1296],{},"Deload, sleep, calories",[56,1298,1299,1302,1305],{},[74,1300,1301],{},"Client confused",[74,1303,1304],{},"Shared vocabulary?",[74,1306,1307],{},"Return to definition + concrete example",[45,1309,212],{"id":211},[105,1311,1312,1315,1318,1321],{},[108,1313,1314],{},"❌ Using the term without a programming decision",[108,1316,1317],{},"❌ Stacking too many intensification methods at once",[108,1319,1320],{},"❌ Ignoring recovery, protein and adherence",[108,1322,1323],{},"❌ Copying an internet protocol with no client context",[45,1325,1079],{"id":1078},[21,1327,1328,1330,1331,1334],{},[24,1329,1191],{}," only matters if it helps you ",[24,1332,1333],{},"decide better",": what to do this week, at what dose, and how to measure the outcome.",{"title":247,"searchDepth":248,"depth":248,"links":1336},[1337,1338,1339,1340,1341],{"id":1211,"depth":251,"text":1212},{"id":1226,"depth":251,"text":1227},{"id":1256,"depth":251,"text":1257},{"id":211,"depth":251,"text":212},{"id":1078,"depth":251,"text":1079},"Calisthenics builds strength and skill primarily with bodyweight patterns (push-ups, pull-ups, dips, levers) and progressive variations.",[1344,1346,1349],{"q":1345,"a":1201},"What is Calisthenics?",{"q":1347,"a":1348},"Why should coaches know Calisthenics?","Because it drives real programming, nutrition or recovery decisions. Without shared language, clients misread cues and tracking gets fuzzy.",{"q":1350,"a":1351},"How do I use it without overcomplicating the plan?","Pick one measurable lever tied to the idea, explain it in one sentence, track it 2–4 weeks, then adjust. A useful definition serves decisions, not jargon.","C",{},"/lexique/en/calisthenics",[1356,1357,1358],"bodyweight","strength-training","progressive-overload",{"title":1191,"description":1342},"lexique/en/calisthenics","w6Lrc-30yOJNaNvkTioSU4Hv8lrfYWid8XXcsWAh938",{"id":1363,"title":1364,"author":7,"body":1365,"category":257,"description":1878,"extension":259,"faq":260,"lang":261,"lead":260,"letter":1352,"meta":1879,"navigation":264,"path":1880,"ref":271,"related":260,"resources":260,"seo":1881,"sources":260,"stem":1882,"updated":274,"__hash__":1883},"lexique/lexique/en/circuit-training.md","Circuit training",{"type":9,"value":1366,"toc":1867},[1367,1369,1371,1380,1382,1385,1387,1391,1453,1455,1459,1463,1474,1478,1489,1493,1504,1508,1519,1521,1525,1528,1631,1633,1636,1638,1642,1685,1687,1691,1723,1725,1729,1767,1769,1773,1824,1826,1828,1848,1850,1852],[12,1368,1364],{"id":271},[16,1370,19],{"id":18},[21,1372,1373,1375,1376,1379],{},[24,1374,1364],{}," is a workout method that ",[24,1377,1378],{},"chains several exercises one after another with little or no rest between them",". Each round (or \"circuit\") works multiple muscle groups while keeping the heart rate elevated. Time-efficient and metabolically demanding.",[36,1381],{},[21,1383,1384],{},"💡 Circuit training combines muscular work + cardio in one session. Ideal when you have 30-45 min and want to train your whole body.",[42,1386],{},[45,1388,1390],{"id":1389},"the-principles-of-circuit-training","The principles of circuit training",[50,1392,1393,1403],{},[53,1394,1395],{},[56,1396,1397,1400],{},[59,1398,1399],{},"Variable",[59,1401,1402],{},"Recommendation",[69,1404,1405,1413,1421,1429,1437,1445],{},[56,1406,1407,1410],{},[74,1408,1409],{},"Number of exercises",[74,1411,1412],{},"5-10 per circuit",[56,1414,1415,1418],{},[74,1416,1417],{},"Reps or time per station",[74,1419,1420],{},"10-20 reps OR 30-60 sec",[56,1422,1423,1426],{},[74,1424,1425],{},"Rest between stations",[74,1427,1428],{},"0-15 sec",[56,1430,1431,1434],{},[74,1432,1433],{},"Rest between circuits",[74,1435,1436],{},"1-3 min",[56,1438,1439,1442],{},[74,1440,1441],{},"Total rounds",[74,1443,1444],{},"3-5",[56,1446,1447,1450],{},[74,1448,1449],{},"Total session duration",[74,1451,1452],{},"20-45 min",[42,1454],{},[45,1456,1458],{"id":1457},"the-4-main-types-of-circuits","The 4 main types of circuits",[16,1460,1462],{"id":1461},"_1-strength-circuit","1. Strength circuit",[105,1464,1465,1468,1471],{},[108,1466,1467],{},"Heavy loads (60-80% 1RM), 6-10 reps",[108,1469,1470],{},"Short rest between exercises (30-60 sec)",[108,1472,1473],{},"Goal: build strength + endurance simultaneously",[16,1475,1477],{"id":1476},"_2-hypertrophy-circuit","2. Hypertrophy circuit",[105,1479,1480,1483,1486],{},[108,1481,1482],{},"Moderate loads (50-70% 1RM), 12-15 reps",[108,1484,1485],{},"Very short rest (15-30 sec)",[108,1487,1488],{},"Goal: muscle growth via metabolic stress",[16,1490,1492],{"id":1491},"_3-conditioning-circuit-cardio-muscle","3. Conditioning circuit (cardio + muscle)",[105,1494,1495,1498,1501],{},[108,1496,1497],{},"Light loads or bodyweight, 15-25 reps",[108,1499,1500],{},"Almost no rest between exercises",[108,1502,1503],{},"Goal: simultaneous cardio + muscular adaptation",[16,1505,1507],{"id":1506},"_4-functional-sport-specific-circuit","4. Functional / sport-specific circuit",[105,1509,1510,1513,1516],{},[108,1511,1512],{},"Sport-specific movements",[108,1514,1515],{},"Mix of static, dynamic, plyometric",[108,1517,1518],{},"Goal: usable strength and conditioning",[42,1520],{},[45,1522,1524],{"id":1523},"sample-full-body-circuit-45-min","Sample full body circuit (45 min)",[21,1526,1527],{},"4 rounds of the circuit, 2 min rest between rounds:",[50,1529,1530,1543],{},[53,1531,1532],{},[56,1533,1534,1537,1540],{},[59,1535,1536],{},"Station",[59,1538,1539],{},"Exercise",[59,1541,1542],{},"Reps / Time",[69,1544,1545,1556,1566,1577,1588,1599,1609,1620],{},[56,1546,1547,1550,1553],{},[74,1548,1549],{},"1",[74,1551,1552],{},"Goblet squat",[74,1554,1555],{},"15 reps",[56,1557,1558,1561,1564],{},[74,1559,1560],{},"2",[74,1562,1563],{},"Push-ups",[74,1565,1555],{},[56,1567,1568,1571,1574],{},[74,1569,1570],{},"3",[74,1572,1573],{},"Inverted row",[74,1575,1576],{},"12 reps",[56,1578,1579,1582,1585],{},[74,1580,1581],{},"4",[74,1583,1584],{},"Walking lunges",[74,1586,1587],{},"20 reps (10/leg)",[56,1589,1590,1593,1596],{},[74,1591,1592],{},"5",[74,1594,1595],{},"Russian twist",[74,1597,1598],{},"30 sec",[56,1600,1601,1604,1607],{},[74,1602,1603],{},"6",[74,1605,1606],{},"Mountain climbers",[74,1608,1598],{},[56,1610,1611,1614,1617],{},[74,1612,1613],{},"7",[74,1615,1616],{},"Plank",[74,1618,1619],{},"45 sec",[56,1621,1622,1625,1628],{},[74,1623,1624],{},"8",[74,1626,1627],{},"Burpees",[74,1629,1630],{},"10 reps",[36,1632],{},[21,1634,1635],{},"⚠️ Maintain technique even at fatigue. A poor squat or push-up done quickly = injury risk.",[42,1637],{},[45,1639,1641],{"id":1640},"benefits-of-circuit-training","Benefits of circuit training",[105,1643,1644,1650,1656,1662,1667,1673,1679],{},[108,1645,145,1646,1649],{},[24,1647,1648],{},"Time efficient",": full body in 30-45 min",[108,1651,145,1652,1655],{},[24,1653,1654],{},"Cardio + muscle",": dual stimulus",[108,1657,145,1658,1661],{},[24,1659,1660],{},"High calorie burn",": high EPOC effect (24-48h)",[108,1663,145,1664],{},[24,1665,1666],{},"Improves muscular endurance",[108,1668,145,1669,1672],{},[24,1670,1671],{},"Adaptable everywhere",": home, gym, hotel",[108,1674,145,1675,1678],{},[24,1676,1677],{},"Dynamic, less boring"," than classic split",[108,1680,145,1681,1684],{},[24,1682,1683],{},"Ideal for fat loss"," while preserving muscle",[42,1686],{},[45,1688,1690],{"id":1689},"limits-of-circuit-training","Limits of circuit training",[105,1692,1693,1700,1706,1711,1717],{},[108,1694,1695,1696,1699],{},"❌ ",[24,1697,1698],{},"Less effective for pure maximal strength"," (need long rest)",[108,1701,1695,1702,1705],{},[24,1703,1704],{},"Less optimal for max hypertrophy"," (loads must be reduced)",[108,1707,1695,1708],{},[24,1709,1710],{},"Tiring on the cardiovascular system",[108,1712,1695,1713,1716],{},[24,1714,1715],{},"Increased injury risk"," if technique fails",[108,1718,1695,1719,1722],{},[24,1720,1721],{},"Less suited to absolute beginners"," (technique first)",[42,1724],{},[45,1726,1728],{"id":1727},"how-to-design-a-good-circuit","How to design a good circuit",[105,1730,1731,1737,1743,1749,1755,1761],{},[108,1732,145,1733,1736],{},[24,1734,1735],{},"Alternate muscle groups",": avoid stacking 3 leg exercises in a row",[108,1738,145,1739,1742],{},[24,1740,1741],{},"Mix push, pull, legs, core",": balance the body",[108,1744,145,1745,1748],{},[24,1746,1747],{},"Order from most technical to easiest",": avoid technical squat at the end",[108,1750,145,1751,1754],{},[24,1752,1753],{},"Plan progression",": more rounds, more reps, less rest",[108,1756,145,1757,1760],{},[24,1758,1759],{},"Vary the equipment",": bodyweight, dumbbells, kettlebells, bands",[108,1762,145,1763,1766],{},[24,1764,1765],{},"Adapt to your level",": scale up or down depending on fitness",[42,1768],{},[45,1770,1772],{"id":1771},"circuit-training-vs-hiit-vs-crossfit","Circuit training vs HIIT vs CrossFit",[50,1774,1775,1785],{},[53,1776,1777],{},[56,1778,1779,1782],{},[59,1780,1781],{},"Method",[59,1783,1784],{},"Main characteristic",[69,1786,1787,1794,1801,1809,1817],{},[56,1788,1789,1791],{},[74,1790,1364],{},[74,1792,1793],{},"Chained exercises, short rest, muscle + cardio",[56,1795,1796,1798],{},[74,1797,947],{},[74,1799,1800],{},"Alternating intense effort / recovery, mainly cardio",[56,1802,1803,1806],{},[74,1804,1805],{},"CrossFit",[74,1807,1808],{},"Mix circuit + Olympic lifts + gymnastics, high intensity",[56,1810,1811,1814],{},[74,1812,1813],{},"EMOM",[74,1815,1816],{},"One exercise per minute, recover until next",[56,1818,1819,1821],{},[74,1820,26],{},[74,1822,1823],{},"Max rounds in given time",[42,1825],{},[45,1827,212],{"id":211},[105,1829,1830,1833,1836,1839,1842,1845],{},[108,1831,1832],{},"❌ Sacrificing technique for speed",[108,1834,1835],{},"❌ Too many exercises (10+) = excessive fatigue",[108,1837,1838],{},"❌ Loads too heavy = technique failure mid-circuit",[108,1840,1841],{},"❌ Loads too light = no real stimulus",[108,1843,1844],{},"❌ No progression (always the same circuit, same load)",[108,1846,1847],{},"❌ Doing only circuit and ignoring strength sessions",[42,1849],{},[45,1851,235],{"id":234},[21,1853,1854,1855,1858,1859,1862,1863,1866],{},"Circuit training is ",[24,1856,1857],{},"versatile, time-efficient and motivating",". ",[24,1860,1861],{},"5-10 exercises, 10-20 reps, short rest, 3-5 rounds",". Ideal for general conditioning, fat loss, and people short on time. ",[24,1864,1865],{},"Don't replace heavy compound work with it"," if your goal is max strength or hypertrophy. Use it as 1-2 sessions/week alongside classic strength training for a balanced setup.",{"title":247,"searchDepth":248,"depth":248,"links":1868},[1869,1870,1871,1872,1873,1874,1875,1876,1877],{"id":1389,"depth":251,"text":1390},{"id":1457,"depth":251,"text":1458},{"id":1523,"depth":251,"text":1524},{"id":1640,"depth":251,"text":1641},{"id":1689,"depth":251,"text":1690},{"id":1727,"depth":251,"text":1728},{"id":1771,"depth":251,"text":1772},{"id":211,"depth":251,"text":212},{"id":234,"depth":251,"text":235},"Circuit training chains several exercises with little rest. Ideal for burning calories and improving cardiovascular fitness while keeping muscle.",{},"/lexique/en/circuit-training",{"title":1364,"description":1878},"lexique/en/circuit-training","kYd6IUQjttZ2MAHsEnCRKDg9nTR6d5Os1SUfkeC4gjg",{"id":1885,"title":1886,"author":7,"body":1887,"category":257,"description":2000,"extension":259,"faq":2001,"lang":261,"lead":1896,"letter":1352,"meta":2007,"navigation":264,"path":2008,"ref":1891,"related":2009,"resources":260,"seo":2013,"sources":260,"stem":2014,"updated":274,"__hash__":2015},"lexique/lexique/en/cluster-sets.md","Cluster sets",{"type":9,"value":1888,"toc":1993},[1889,1892,1894,1897,1899,1901,1903,1905,1913,1915,1933,1935,1973,1975,1985,1987],[12,1890,1886],{"id":1891},"cluster-sets",[16,1893,19],{"id":18},[21,1895,1896],{},"A cluster set splits one set into mini-sets (e.g. 2+2+2) with short rests (10–30 s). The goal is quality high-intensity reps without letting bar speed collapse.",[36,1898],{},[21,1900,1206],{},[42,1902],{},[45,1904,1212],{"id":1211},[105,1906,1907,1909,1911],{},[108,1908,1217],{},[108,1910,1220],{},[108,1912,1223],{},[45,1914,1227],{"id":1226},[1048,1916,1917,1921,1925,1929],{},[108,1918,1919,1235],{},[24,1920,1234],{},[108,1922,1923,1241],{},[24,1924,1240],{},[108,1926,1927,1247],{},[24,1928,1246],{},[108,1930,1931,1253],{},[24,1932,1252],{},[45,1934,1257],{"id":1256},[50,1936,1937,1947],{},[53,1938,1939],{},[56,1940,1941,1943,1945],{},[59,1942,1266],{},[59,1944,1269],{},[59,1946,1272],{},[69,1948,1949,1957,1965],{},[56,1950,1951,1953,1955],{},[74,1952,1279],{},[74,1954,1282],{},[74,1956,1285],{},[56,1958,1959,1961,1963],{},[74,1960,1290],{},[74,1962,1293],{},[74,1964,1296],{},[56,1966,1967,1969,1971],{},[74,1968,1301],{},[74,1970,1304],{},[74,1972,1307],{},[45,1974,212],{"id":211},[105,1976,1977,1979,1981,1983],{},[108,1978,1314],{},[108,1980,1317],{},[108,1982,1320],{},[108,1984,1323],{},[45,1986,1079],{"id":1078},[21,1988,1989,1330,1991,1334],{},[24,1990,1886],{},[24,1992,1333],{},{"title":247,"searchDepth":248,"depth":248,"links":1994},[1995,1996,1997,1998,1999],{"id":1211,"depth":251,"text":1212},{"id":1226,"depth":251,"text":1227},{"id":1256,"depth":251,"text":1257},{"id":211,"depth":251,"text":212},{"id":1078,"depth":251,"text":1079},"Cluster sets break a set into mini-bouts with short intra-set rests to keep bar speed and load high — useful for strength and power.",[2002,2004,2006],{"q":2003,"a":1896},"What is Cluster sets?",{"q":2005,"a":1348},"Why should coaches know Cluster sets?",{"q":1350,"a":1351},{},"/lexique/en/cluster-sets",[2010,1357,2011,2012],"rest-pause","training-density","one-rep-max",{"title":1886,"description":2000},"lexique/en/cluster-sets","ltYWgT0mXx0Gln4xzJ535KFv3uSloupNdRD3ZUGjruU",{"id":2017,"title":2018,"author":7,"body":2019,"category":257,"description":2293,"extension":259,"faq":2294,"lang":261,"lead":2304,"letter":2305,"meta":2306,"navigation":264,"path":2307,"ref":2023,"related":2308,"resources":260,"seo":2311,"sources":260,"stem":2312,"updated":274,"__hash__":2313},"lexique/lexique/en/dropset.md","Dropset",{"type":9,"value":2020,"toc":2284},[2021,2024,2026,2036,2038,2041,2043,2047,2094,2097,2099,2103,2135,2137,2141,2173,2175,2179,2211,2213,2217,2249,2251,2253,2270,2272,2274],[12,2022,2018],{"id":2023},"dropset",[16,2025,19],{"id":18},[21,2027,2028,2029,2031,2032,2035],{},"A ",[24,2030,2023],{}," consists of ",[24,2033,2034],{},"doing a set to failure, then immediately reducing the load and continuing without rest"," for one or more \"drops\". The goal: extend the time under tension and recruit fatigued fibers.",[36,2037],{},[21,2039,2040],{},"💡 The dropset is one of the most powerful intensification methods for hypertrophy. But also one of the most exhausting.",[42,2042],{},[45,2044,2046],{"id":2045},"the-3-types-of-dropset","The 3 types of dropset",[50,2048,2049,2059],{},[53,2050,2051],{},[56,2052,2053,2055,2057],{},[59,2054,61],{},[59,2056,64],{},[59,2058,67],{},[69,2060,2061,2072,2083],{},[56,2062,2063,2066,2069],{},[74,2064,2065],{},"Single dropset",[74,2067,2068],{},"1 drop after failure",[74,2070,2071],{},"20 kg → failure → 15 kg → failure",[56,2073,2074,2077,2080],{},[74,2075,2076],{},"Double dropset",[74,2078,2079],{},"2 drops after failure",[74,2081,2082],{},"20 → fail → 15 → fail → 10 → fail",[56,2084,2085,2088,2091],{},[74,2086,2087],{},"Triple dropset (or \"drop-stripping\")",[74,2089,2090],{},"3+ drops",[74,2092,2093],{},"20 → 15 → 12 → 8 → fail at each step",[21,2095,2096],{},"Each drop typically reduces the load by 20-30%.",[42,2098],{},[45,2100,2102],{"id":2101},"benefits-of-the-dropset","Benefits of the dropset",[105,2104,2105,2111,2117,2123,2129],{},[108,2106,145,2107,2110],{},[24,2108,2109],{},"Maximum mechanical tension",": extended time under stimulus",[108,2112,145,2113,2116],{},[24,2114,2115],{},"Fiber recruitment",": forces use of usually inactive fibers",[108,2118,145,2119,2122],{},[24,2120,2121],{},"Strong metabolic stress",": massive lactate production = strong hypertrophic signal",[108,2124,145,2125,2128],{},[24,2126,2127],{},"Maximal pump",": spectacular muscle congestion",[108,2130,145,2131,2134],{},[24,2132,2133],{},"Time efficiency",": a dropset = volume of 2-3 normal sets",[42,2136],{},[45,2138,2140],{"id":2139},"limits-of-the-dropset","Limits of the dropset",[105,2142,2143,2149,2155,2161,2167],{},[108,2144,1695,2145,2148],{},[24,2146,2147],{},"Heavy fatigue",": very demanding for the nervous system",[108,2150,1695,2151,2154],{},[24,2152,2153],{},"Long recovery",": avoid 2 dropsets per session",[108,2156,1695,2157,2160],{},[24,2158,2159],{},"Risk of injury",": poor technique under fatigue",[108,2162,1695,2163,2166],{},[24,2164,2165],{},"Equipment required",": need easy access to multiple loads",[108,2168,1695,2169,2172],{},[24,2170,2171],{},"Not suitable for compound lifts",": too risky on squat/deadlift",[42,2174],{},[45,2176,2178],{"id":2177},"how-to-use-the-dropset-correctly","How to use the dropset correctly",[105,2180,2181,2187,2193,2199,2205],{},[108,2182,145,2183,2186],{},[24,2184,2185],{},"End of session only",": avoid before main lifts",[108,2188,145,2189,2192],{},[24,2190,2191],{},"1-2 dropsets per muscle",": not on every exercise",[108,2194,145,2195,2198],{},[24,2196,2197],{},"Isolation exercises",": machines, dumbbells",[108,2200,145,2201,2204],{},[24,2202,2203],{},"Hypertrophy rep range",": 8-12 reps starting point",[108,2206,145,2207,2210],{},[24,2208,2209],{},"Cycle",": don't do them every session, alternate weeks",[42,2212],{},[45,2214,2216],{"id":2215},"best-exercises-for-dropsets","Best exercises for dropsets",[105,2218,2219,2225,2231,2237,2243],{},[108,2220,2221,2224],{},[24,2222,2223],{},"Leg extension, leg curl",": machines, easy to drop",[108,2226,2227,2230],{},[24,2228,2229],{},"Lat pulldown, row",": easy to change weight on the cable stack",[108,2232,2233,2236],{},[24,2234,2235],{},"Bicep curl, triceps push-down",": dumbbells or cable",[108,2238,2239,2242],{},[24,2240,2241],{},"Lateral raises, front raises",": dumbbells from heavy to light",[108,2244,2245,2248],{},[24,2246,2247],{},"Calf raises",": machine, simple to drop",[42,2250],{},[45,2252,212],{"id":211},[105,2254,2255,2258,2261,2264,2267],{},[108,2256,2257],{},"❌ Doing dropsets on every exercise (overtraining)",[108,2259,2260],{},"❌ Doing them on squat or deadlift (high injury risk)",[108,2262,2263],{},"❌ Resting too long between drops (it's not a dropset anymore)",[108,2265,2266],{},"❌ Sacrificing technique for an extra rep",[108,2268,2269],{},"❌ Putting them at the start of the session",[42,2271],{},[45,2273,235],{"id":234},[21,2275,2276,2277,2280,2281,31],{},"The dropset is ",[24,2278,2279],{},"a powerful method for hypertrophy at the end of session",". Use it 1-2 times per muscle group, on isolation exercises, with proper technique. ",[24,2282,2283],{},"Quality > quantity. Strategic, not systematic",{"title":247,"searchDepth":248,"depth":248,"links":2285},[2286,2287,2288,2289,2290,2291,2292],{"id":2045,"depth":251,"text":2046},{"id":2101,"depth":251,"text":2102},{"id":2139,"depth":251,"text":2140},{"id":2177,"depth":251,"text":2178},{"id":2215,"depth":251,"text":2216},{"id":211,"depth":251,"text":212},{"id":234,"depth":251,"text":235},"A dropset extends a set by reducing the load when failure hits. Powerful intensification method for hypertrophy.",[2295,2298,2301],{"q":2296,"a":2297},"What is a dropset?","Extending a set by reducing load at failure (or near failure) to squeeze more reps.",{"q":2299,"a":2300},"Useful for hypertrophy?","Yes as an occasional intensification tool, especially on isolation work. Not required every session.",{"q":2302,"a":2303},"Risks?","High fatigue, technique breakdown, longer recovery. Dose carefully, especially on heavy free weights.","A dropset extends a set by lowering the load near failure to accumulate more reps. It is a powerful intensification tool — use sparingly.","D",{},"/lexique/en/dropset",[2309,2010,2310,1184],"superset","hypertrophy-training",{"title":2018,"description":2293},"lexique/en/dropset","jKxMCW5eqL2HCp44d2o9r5NmM84SvwgUJJaavm-irio",{"id":2315,"title":2316,"author":7,"body":2317,"category":257,"description":2550,"extension":259,"faq":260,"lang":261,"lead":260,"letter":2551,"meta":2552,"navigation":264,"path":2553,"ref":268,"related":2554,"resources":260,"seo":2555,"sources":260,"stem":2556,"updated":274,"__hash__":2557},"lexique/lexique/en/emom-every-minute-on-the-minute.md","EMOM - Every Minute On the Minute",{"type":9,"value":2318,"toc":2541},[2319,2321,2323,2332,2335,2337,2340,2342,2346,2349,2360,2363,2365,2369,2415,2417,2421,2425,2436,2440,2448,2450,2454,2484,2486,2490,2497,2508,2510,2512,2526,2528,2530],[12,2320,2316],{"id":268},[16,2322,19],{"id":18},[21,2324,2325,2327,2328,2331],{},[24,2326,1813],{}," stands for \"Every Minute On the Minute\". You ",[24,2329,2330],{},"start a fixed set at the start of every minute",", then rest until the next minute starts. The rest depends on how fast you finish the set.",[21,2333,2334],{},"It's an interval format that builds work capacity, conditioning, and pace control.",[36,2336],{},[21,2338,2339],{},"💡 EMOM = forced consistency. Quick set = long rest. Slow set = short rest. The clock is the boss.",[42,2341],{},[45,2343,2345],{"id":2344},"how-an-emom-works","How an EMOM works",[21,2347,2348],{},"Sample EMOM 10 minutes:",[105,2350,2351,2354,2357],{},[108,2352,2353],{},"Minute 0-1: 10 burpees, then rest until minute 1",[108,2355,2356],{},"Minute 1-2: 10 burpees, then rest until minute 2",[108,2358,2359],{},"... and so on for 10 minutes",[21,2361,2362],{},"If you do the burpees in 30 sec, you rest 30 sec. In 45 sec? You rest 15 sec. The intensity self-adjusts.",[42,2364],{},[45,2366,2368],{"id":2367},"emom-variants","EMOM variants",[50,2370,2371,2381],{},[53,2372,2373],{},[56,2374,2375,2378],{},[59,2376,2377],{},"Format",[59,2379,2380],{},"Use case",[69,2382,2383,2391,2399,2407],{},[56,2384,2385,2388],{},[74,2386,2387],{},"Single EMOM",[74,2389,2390],{},"Same exercise every minute",[56,2392,2393,2396],{},[74,2394,2395],{},"Alternating EMOM",[74,2397,2398],{},"Exercise A on odd min, B on even min",[56,2400,2401,2404],{},[74,2402,2403],{},"3-way EMOM",[74,2405,2406],{},"Rotate 3 exercises (A, B, C, repeat)",[56,2408,2409,2412],{},[74,2410,2411],{},"EMOM strength",[74,2413,2414],{},"Heavy lift every minute (3-5 reps at 70-80% 1RM)",[42,2416],{},[45,2418,2420],{"id":2419},"sample-emom-workouts","Sample EMOM workouts",[16,2422,2424],{"id":2423},"emom-12-min-cardio","EMOM 12 min - cardio",[105,2426,2427,2430,2433],{},[108,2428,2429],{},"Min 1, 4, 7, 10: 15 burpees",[108,2431,2432],{},"Min 2, 5, 8, 11: 12 push-ups",[108,2434,2435],{},"Min 3, 6, 9, 12: 20 air squats",[16,2437,2439],{"id":2438},"emom-10-min-strength","EMOM 10 min - strength",[105,2441,2442,2445],{},[108,2443,2444],{},"Every minute: 5 reps deadlift at 75% 1RM",[108,2446,2447],{},"50 reps total in 10 minutes",[42,2449],{},[45,2451,2453],{"id":2452},"benefits-of-emom","Benefits of EMOM",[105,2455,2456,2462,2467,2473,2478],{},[108,2457,145,2458,2461],{},[24,2459,2460],{},"Built-in pacing",": the clock manages rest automatically",[108,2463,145,2464],{},[24,2465,2466],{},"Total volume known in advance",[108,2468,145,2469,2472],{},[24,2470,2471],{},"Adaptable to all levels",": pick the right rep count",[108,2474,145,2475],{},[24,2476,2477],{},"Develops aerobic + anaerobic",[108,2479,145,2480,2483],{},[24,2481,2482],{},"Easy to track",": did you complete every set?",[42,2485],{},[45,2487,2489],{"id":2488},"how-to-pick-the-right-number-of-reps","How to pick the right number of reps",[21,2491,2492,2493,2496],{},"Golden rule: the set should take ",[24,2494,2495],{},"30-45 seconds",", leaving 15-30 seconds of rest.",[105,2498,2499,2502,2505],{},[108,2500,2501],{},"If you finish in 20 sec: too easy, add reps",[108,2503,2504],{},"If you finish in 50+ sec: too hard, reduce reps",[108,2506,2507],{},"If you can't keep up by minute 5-6: way too hard",[42,2509],{},[45,2511,212],{"id":211},[105,2513,2514,2517,2520,2523],{},[108,2515,2516],{},"❌ Picking too many reps (set takes the whole minute, no rest)",[108,2518,2519],{},"❌ Picking too few reps (workout becomes a stroll)",[108,2521,2522],{},"❌ Sacrificing technique to \"be on time\"",[108,2524,2525],{},"❌ EMOM with technical exercises (snatch, complex moves) that demand full focus",[42,2527],{},[45,2529,235],{"id":234},[21,2531,2532,2533,2536,2537,2540],{},"EMOM is ",[24,2534,2535],{},"one of the most versatile training formats",". Pick a duration (10-20 min), exercises, a rep count that takes 30-45 sec. The clock does the rest. ",[24,2538,2539],{},"Time-efficient, measurable, scalable"," — top format for conditioning.",{"title":247,"searchDepth":248,"depth":248,"links":2542},[2543,2544,2545,2546,2547,2548,2549],{"id":2344,"depth":251,"text":2345},{"id":2367,"depth":251,"text":2368},{"id":2419,"depth":251,"text":2420},{"id":2452,"depth":251,"text":2453},{"id":2488,"depth":251,"text":2489},{"id":211,"depth":251,"text":212},{"id":234,"depth":251,"text":235},"EMOM (Every Minute On the Minute) is a training format where you start a set at the top of each minute and rest until the next.","E",{},"/lexique/en/emom-every-minute-on-the-minute",[266,269,270,2011],{"title":2316,"description":2550},"lexique/en/emom-every-minute-on-the-minute","aExGcMt_ssa81YysbNFlxKuMRM-iQLuakXZuBXgOtDA",{"id":2559,"title":2560,"author":7,"body":2561,"category":257,"description":2805,"extension":259,"faq":260,"lang":261,"lead":260,"letter":2806,"meta":2807,"navigation":264,"path":2808,"ref":269,"related":260,"resources":260,"seo":2809,"sources":260,"stem":2810,"updated":274,"__hash__":2811},"lexique/lexique/en/for-time.md","For Time",{"type":9,"value":2562,"toc":2797},[2563,2565,2567,2576,2579,2581,2584,2586,2590,2594,2605,2609,2617,2621,2629,2631,2635,2681,2683,2686,2688,2692,2724,2726,2730,2762,2764,2766,2783,2785,2787],[12,2564,2560],{"id":269},[16,2566,19],{"id":18},[21,2568,2569,2571,2572,2575],{},[24,2570,2560],{}," is a training format where you must ",[24,2573,2574],{},"complete a fixed amount of work as fast as possible",". The score = the total time. The faster you go, the better.",[21,2577,2578],{},"Opposite logic of AMRAP (max work in fixed time): here, the work is fixed, the time is the variable.",[36,2580],{},[21,2582,2583],{},"💡 For Time = sprint race. AMRAP = endurance race with a fixed clock. Two complementary formats.",[42,2585],{},[45,2587,2589],{"id":2588},"for-time-examples","For Time examples",[16,2591,2593],{"id":2592},"cindy-crossfit","\"Cindy\" (CrossFit)",[105,2595,2596,2599,2602],{},[108,2597,2598],{},"5 pull-ups + 10 push-ups + 15 squats",[108,2600,2601],{},"20 rounds total",[108,2603,2604],{},"Score = total time",[16,2606,2608],{"id":2607},"_500-meter-row","\"500-meter row\"",[105,2610,2611,2614],{},[108,2612,2613],{},"Row 500 m as fast as possible",[108,2615,2616],{},"Score = time",[16,2618,2620],{"id":2619},"_100-burpees","\"100 burpees\"",[105,2622,2623,2626],{},[108,2624,2625],{},"Do 100 burpees in a row",[108,2627,2628],{},"Score = time (don't lose count)",[42,2630],{},[45,2632,2634],{"id":2633},"the-for-time-pacing-strategy","The For Time pacing strategy",[50,2636,2637,2647],{},[53,2638,2639],{},[56,2640,2641,2644],{},[59,2642,2643],{},"Workout duration",[59,2645,2646],{},"Strategy",[69,2648,2649,2657,2665,2673],{},[56,2650,2651,2654],{},[74,2652,2653],{},"\u003C 5 min (sprint)",[74,2655,2656],{},"Max intensity, push through pain",[56,2658,2659,2662],{},[74,2660,2661],{},"5-15 min (medium)",[74,2663,2664],{},"Hard but controlled, finish strong",[56,2666,2667,2670],{},[74,2668,2669],{},"15-30 min (long)",[74,2671,2672],{},"Sustainable pace, save the last 25%",[56,2674,2675,2678],{},[74,2676,2677],{},"> 30 min (very long)",[74,2679,2680],{},"Endurance pace, smart rest, hydration",[36,2682],{},[21,2684,2685],{},"⚠️ The classic \"For Time\" rookie mistake: sprinting the first round, gassing out for the rest. Better to start at 80% and pick up at the halfway mark.",[42,2687],{},[45,2689,2691],{"id":2690},"benefits-of-for-time","Benefits of For Time",[105,2693,2694,2700,2706,2712,2718],{},[108,2695,145,2696,2699],{},[24,2697,2698],{},"Direct measurability",": time is the universal score",[108,2701,145,2702,2705],{},[24,2703,2704],{},"Mental challenge",": pushing yourself when fatigue hits",[108,2707,145,2708,2711],{},[24,2709,2710],{},"Comparability",": same workout = comparable scores",[108,2713,145,2714,2717],{},[24,2715,2716],{},"Concrete progression",": redo the same workout 4-6 weeks later",[108,2719,145,2720,2723],{},[24,2721,2722],{},"High motivation",": a clock running creates urgency",[42,2725],{},[45,2727,2729],{"id":2728},"tips-for-performing","Tips for performing",[105,2731,2732,2738,2744,2750,2756],{},[108,2733,145,2734,2737],{},[24,2735,2736],{},"Plan rest breaks"," in advance (e.g. 5 burpees, 5-sec break)",[108,2739,145,2740,2743],{},[24,2741,2742],{},"Solid technique",": bad reps = wasted time + injury risk",[108,2745,145,2746,2749],{},[24,2747,2748],{},"Big breakdowns",": 50 reps in 5×10 is faster than 1×50 with collapse",[108,2751,145,2752,2755],{},[24,2753,2754],{},"Breathing control",": don't hold breath during reps",[108,2757,145,2758,2761],{},[24,2759,2760],{},"Track every score",": the only way to measure real progress",[42,2763],{},[45,2765,212],{"id":211},[105,2767,2768,2771,2774,2777,2780],{},[108,2769,2770],{},"❌ Picking too long a workout (overlaps with the AMRAP zone)",[108,2772,2773],{},"❌ Sacrificing technique for a faster time",[108,2775,2776],{},"❌ Starting sprint mode regardless of total length",[108,2778,2779],{},"❌ Not warming up properly",[108,2781,2782],{},"❌ Comparing your time to others without accounting for level",[42,2784],{},[45,2786,235],{"id":234},[21,2788,2789,2790,2793,2794,31],{},"For Time is ",[24,2791,2792],{},"the ideal format for measurable performance",". Pick a workout, plan your pace, push hard, track your score. Compare yourself to your past self, not anyone else. ",[24,2795,2796],{},"Be your own benchmark",{"title":247,"searchDepth":248,"depth":248,"links":2798},[2799,2800,2801,2802,2803,2804],{"id":2588,"depth":251,"text":2589},{"id":2633,"depth":251,"text":2634},{"id":2690,"depth":251,"text":2691},{"id":2728,"depth":251,"text":2729},{"id":211,"depth":251,"text":212},{"id":234,"depth":251,"text":235},"For Time is a training format where you complete a fixed amount of work as fast as possible. Race against the clock.","F",{},"/lexique/en/for-time",{"title":2560,"description":2805},"lexique/en/for-time","-MeYFUgIyvnwabfwA9039kQvnR50uwGlkNF3EV-ONR0",{"id":2813,"title":2814,"author":7,"body":2815,"category":257,"description":2824,"extension":259,"faq":2875,"lang":261,"lead":2824,"letter":2880,"meta":2881,"navigation":264,"path":2882,"ref":2883,"related":2884,"resources":260,"seo":2887,"sources":260,"stem":2888,"updated":274,"__hash__":2889},"lexique/lexique/en/german-volume-training.md","German Volume Training (GVT)",{"type":9,"value":2816,"toc":2869},[2817,2820,2822,2825,2827,2829,2831,2833,2841,2843,2853,2855,2863,2865],[12,2818,2814],{"id":2819},"german-volume-training-gvt",[16,2821,19],{"id":18},[21,2823,2824],{},"GVT is a high-volume hypertrophy scheme classically built around 10×10 on big lifts with short rests — very fatiguing.",[36,2826],{},[21,2828,1025],{},[42,2830],{},[45,2832,1031],{"id":1030},[105,2834,2835,2837,2839],{},[108,2836,1036],{},[108,2838,1039],{},[108,2840,1042],{},[45,2842,1046],{"id":1045},[1048,2844,2845,2847,2851],{},[108,2846,1052],{},[108,2848,1055,2849,1059],{},[24,2850,1058],{},[108,2852,1062],{},[45,2854,212],{"id":211},[105,2856,2857,2859,2861],{},[108,2858,1069],{},[108,2860,1072],{},[108,2862,1075],{},[45,2864,1079],{"id":1078},[21,2866,2867,1084],{},[24,2868,2814],{},{"title":247,"searchDepth":248,"depth":248,"links":2870},[2871,2872,2873,2874],{"id":1030,"depth":251,"text":1031},{"id":1045,"depth":251,"text":1046},{"id":211,"depth":251,"text":212},{"id":1078,"depth":251,"text":1079},[2876,2878,2879],{"q":2877,"a":2824},"What is German Volume Training (GVT)?",{"q":1095,"a":1096},{"q":1098,"a":1099},"G",{},"/lexique/en/german-volume-training","german-volume-training",[2885,1183,2309,2886],"training-volume","deload",{"title":2814,"description":2824},"lexique/en/german-volume-training","STuZNVjMSUtyGsbGVqyW_FBtuXwZP7-6fMwNBWugCDk",{"id":2891,"title":947,"author":7,"body":2892,"category":257,"description":3076,"extension":259,"faq":3077,"lang":261,"lead":3087,"letter":3088,"meta":3089,"navigation":264,"path":3090,"ref":2896,"related":3091,"resources":260,"seo":3094,"sources":260,"stem":3095,"updated":274,"__hash__":3096},"lexique/lexique/en/hiit.md",{"type":9,"value":2893,"toc":3068},[2894,2897,2899,2908,2910,2917,2919,2923,2937,2941,2995,2999,3010,3012,3026,3030,3059,3061],[12,2895,947],{"id":2896},"hiit",[16,2898,19],{"id":18},[21,2900,2901,2903,2904,2907],{},[24,2902,947],{}," (High-Intensity Interval Training) alternates ",[24,2905,2906],{},"short high-effort intervals"," with recovery (full rest or easy work). Density is high: a lot of useful work in little time.",[36,2909],{},[21,2911,2912,2913,2916],{},"💡 HIIT is not “cardio until you collapse.” It is a ",[24,2914,2915],{},"prescription of intensity and work:rest ratios",", scalable per client.",[42,2918],{},[45,2920,2922],{"id":2921},"why-coaches-use-it","Why coaches use it",[105,2924,2925,2928,2931,2934],{},[108,2926,2927],{},"Time-efficient conditioning",[108,2929,2930],{},"Improves anaerobic capacity and repeat-effort tolerance",[108,2932,2933],{},"Easy to adapt across modalities",[108,2935,2936],{},"Pairs well with RPE on work bouts",[45,2938,2940],{"id":2939},"typical-structure","Typical structure",[50,2942,2943,2953],{},[53,2944,2945],{},[56,2946,2947,2950],{},[59,2948,2949],{},"Element",[59,2951,2952],{},"Common range",[69,2954,2955,2963,2971,2979,2987],{},[56,2956,2957,2960],{},[74,2958,2959],{},"Work",[74,2961,2962],{},"15–60 seconds",[56,2964,2965,2968],{},[74,2966,2967],{},"Recovery",[74,2969,2970],{},"1:1 to 1:3 work:rest",[56,2972,2973,2976],{},[74,2974,2975],{},"Total time",[74,2977,2978],{},"10–25 minutes",[56,2980,2981,2984],{},[74,2982,2983],{},"Work RPE",[74,2985,2986],{},"8–10",[56,2988,2989,2992],{},[74,2990,2991],{},"Frequency",[74,2993,2994],{},"1–3× / week",[45,2996,2998],{"id":2997},"simple-example-12-min","Simple example (12 min)",[1048,3000,3001,3004,3007],{},[108,3002,3003],{},"Warm-up 5–8 min",[108,3005,3006],{},"8 rounds: 30 s hard / 60 s easy",[108,3008,3009],{},"Cool-down 3–5 min",[45,3011,212],{"id":211},[105,3013,3014,3017,3020,3023],{},[108,3015,3016],{},"❌ HIIT every day “to burn more”",[108,3018,3019],{},"❌ Technique collapsing by round 3",[108,3021,3022],{},"❌ Replacing all strength work with HIIT",[108,3024,3025],{},"❌ Skipping warm-up before near-max intervals",[45,3027,3029],{"id":3028},"hiit-vs-other-formats","HIIT vs other formats",[105,3031,3032,3044,3053],{},[108,3033,3034,3043],{},[24,3035,3036,3037,3042],{},"vs ",[3038,3039,3041],"a",{"href":3040},"/ressources/lexique-fitness/liss","LISS"," / zone 2",": higher density and fatigue, less easy aerobic volume",[108,3045,3046,3052],{},[24,3047,3036,3048],{},[3038,3049,3051],{"href":3050},"/ressources/lexique-fitness/tabata","Tabata",": Tabata is a specific HIIT protocol (20/10 × 8)",[108,3054,3055,3058],{},[24,3056,3057],{},"vs circuit training",": circuits can stay submax; HIIT targets near-relative max efforts",[45,3060,1079],{"id":1078},[21,3062,3063,3064,3067],{},"HIIT is a ",[24,3065,3066],{},"conditioning density tool",". Program it when goals and recovery allow — not as a religion.",{"title":247,"searchDepth":248,"depth":248,"links":3069},[3070,3071,3072,3073,3074,3075],{"id":2921,"depth":251,"text":2922},{"id":2939,"depth":251,"text":2940},{"id":2997,"depth":251,"text":2998},{"id":211,"depth":251,"text":212},{"id":3028,"depth":251,"text":3029},{"id":1078,"depth":251,"text":1079},"HIIT (High-Intensity Interval Training) alternates short hard efforts with recovery to improve fitness and calorie burn in less time.",[3078,3081,3084],{"q":3079,"a":3080},"What is HIIT?","HIIT (High-Intensity Interval Training) alternates short hard efforts with recovery (rest or easy work). Sessions often last 10–25 minutes excluding warm-up.",{"q":3082,"a":3083},"HIIT or LISS — which should I use?","Use HIIT to densify conditioning when time is limited and recovery allows. Use LISS / zone 2 for aerobic base at lower fatigue cost. They complement each other.",{"q":3085,"a":3086},"How many HIIT sessions per week?","Usually 1–3 depending on lifting volume and sleep. More often raises neural fatigue and can hurt heavy strength work.","HIIT is a training format that alternates very hard work bouts (often 15–60 seconds) with recovery periods. The goal is dense cardio and metabolic stimulus in a short session — not a replacement for progressive strength programming.","H",{},"/lexique/en/hiit",[3092,3093,270,271],"liss","zone-2",{"title":947,"description":3076},"lexique/en/hiit","PWdZ9Psze_yefjrodZBpp7SKojLR-XMMG3G14Varpkg",{"id":3098,"title":3041,"author":7,"body":3099,"category":257,"description":3214,"extension":259,"faq":3215,"lang":261,"lead":3218,"letter":3222,"meta":3223,"navigation":264,"path":3224,"ref":3092,"related":3225,"resources":260,"seo":3227,"sources":260,"stem":3228,"updated":274,"__hash__":3229},"lexique/lexique/en/liss.md",{"type":9,"value":3100,"toc":3207},[3101,3103,3105,3111,3113,3115,3117,3119,3127,3129,3147,3149,3187,3189,3199,3201],[12,3102,3041],{"id":3092},[16,3104,19],{"id":18},[21,3106,3107,3108,31],{},"LISS is continuous low-intensity cardio, often in zone 2, where you can still speak full sentences. It builds aerobic base and adds energy expenditure at a lower fatigue cost than ",[3038,3109,947],{"href":3110},"/ressources/lexique-fitness/hiit",[36,3112],{},[21,3114,1206],{},[42,3116],{},[45,3118,1212],{"id":1211},[105,3120,3121,3123,3125],{},[108,3122,1217],{},[108,3124,1220],{},[108,3126,1223],{},[45,3128,1227],{"id":1226},[1048,3130,3131,3135,3139,3143],{},[108,3132,3133,1235],{},[24,3134,1234],{},[108,3136,3137,1241],{},[24,3138,1240],{},[108,3140,3141,1247],{},[24,3142,1246],{},[108,3144,3145,1253],{},[24,3146,1252],{},[45,3148,1257],{"id":1256},[50,3150,3151,3161],{},[53,3152,3153],{},[56,3154,3155,3157,3159],{},[59,3156,1266],{},[59,3158,1269],{},[59,3160,1272],{},[69,3162,3163,3171,3179],{},[56,3164,3165,3167,3169],{},[74,3166,1279],{},[74,3168,1282],{},[74,3170,1285],{},[56,3172,3173,3175,3177],{},[74,3174,1290],{},[74,3176,1293],{},[74,3178,1296],{},[56,3180,3181,3183,3185],{},[74,3182,1301],{},[74,3184,1304],{},[74,3186,1307],{},[45,3188,212],{"id":211},[105,3190,3191,3193,3195,3197],{},[108,3192,1314],{},[108,3194,1317],{},[108,3196,1320],{},[108,3198,1323],{},[45,3200,1079],{"id":1078},[21,3202,3203,1330,3205,1334],{},[24,3204,3041],{},[24,3206,1333],{},{"title":247,"searchDepth":248,"depth":248,"links":3208},[3209,3210,3211,3212,3213],{"id":1211,"depth":251,"text":1212},{"id":1226,"depth":251,"text":1227},{"id":1256,"depth":251,"text":1257},{"id":211,"depth":251,"text":212},{"id":1078,"depth":251,"text":1079},"LISS (Low-Intensity Steady State) is continuous easy cardio at a conversational pace — useful for recovery, aerobic base and extra calorie burn.",[3216,3219,3221],{"q":3217,"a":3218},"What is LISS?","LISS is continuous low-intensity cardio, often in zone 2, where you can still speak full sentences. It builds aerobic base and adds energy expenditure at a lower fatigue cost than HIIT.",{"q":3220,"a":1348},"Why should coaches know LISS?",{"q":1350,"a":1351},"L",{},"/lexique/en/liss",[2896,3093,512,3226],"active-recovery",{"title":3041,"description":3214},"lexique/en/liss","TiY-FHdO36G2TYqcRMWB9-pOYyDvJ-U2Bu9iBojW2co",{"id":3231,"title":3232,"author":7,"body":3233,"category":257,"description":3241,"extension":259,"faq":3292,"lang":261,"lead":3241,"letter":3222,"meta":3297,"navigation":264,"path":3298,"ref":1106,"related":3299,"resources":260,"seo":3300,"sources":260,"stem":3301,"updated":274,"__hash__":3302},"lexique/lexique/en/linear-periodization.md","Linear periodization",{"type":9,"value":3234,"toc":3286},[3235,3237,3239,3242,3244,3246,3248,3250,3258,3260,3270,3272,3280,3282],[12,3236,3232],{"id":1106},[16,3238,19],{"id":18},[21,3240,3241],{},"Linear periodization progresses from higher volume/lower intensity toward lower volume/higher intensity over weeks.",[36,3243],{},[21,3245,1025],{},[42,3247],{},[45,3249,1031],{"id":1030},[105,3251,3252,3254,3256],{},[108,3253,1036],{},[108,3255,1039],{},[108,3257,1042],{},[45,3259,1046],{"id":1045},[1048,3261,3262,3264,3268],{},[108,3263,1052],{},[108,3265,1055,3266,1059],{},[24,3267,1058],{},[108,3269,1062],{},[45,3271,212],{"id":211},[105,3273,3274,3276,3278],{},[108,3275,1069],{},[108,3277,1072],{},[108,3279,1075],{},[45,3281,1079],{"id":1078},[21,3283,3284,1084],{},[24,3285,3232],{},{"title":247,"searchDepth":248,"depth":248,"links":3287},[3288,3289,3290,3291],{"id":1030,"depth":251,"text":1031},{"id":1045,"depth":251,"text":1046},{"id":211,"depth":251,"text":212},{"id":1078,"depth":251,"text":1079},[3293,3295,3296],{"q":3294,"a":3241},"What is Linear periodization?",{"q":1095,"a":1096},{"q":1098,"a":1099},{},"/lexique/en/linear-periodization",[1104,1107,1015,1358],{"title":3232,"description":3241},"lexique/en/linear-periodization","ijFPM1-lF2qn0tMJ_r2GdtvVKnvJ4RXoQqMifZgcAwc",{"id":3304,"title":3305,"author":7,"body":3306,"category":257,"description":3315,"extension":259,"faq":3366,"lang":261,"lead":3315,"letter":3371,"meta":3372,"navigation":264,"path":3373,"ref":3310,"related":3374,"resources":260,"seo":3375,"sources":260,"stem":3376,"updated":274,"__hash__":3377},"lexique/lexique/en/myo-reps.md","Myo-reps",{"type":9,"value":3307,"toc":3360},[3308,3311,3313,3316,3318,3320,3322,3324,3332,3334,3344,3346,3354,3356],[12,3309,3305],{"id":3310},"myo-reps",[16,3312,19],{"id":18},[21,3314,3315],{},"Myo-reps is an intensification method: an activation set near failure, then mini-sets with short rests to accumulate effective reps.",[36,3317],{},[21,3319,1025],{},[42,3321],{},[45,3323,1031],{"id":1030},[105,3325,3326,3328,3330],{},[108,3327,1036],{},[108,3329,1039],{},[108,3331,1042],{},[45,3333,1046],{"id":1045},[1048,3335,3336,3338,3342],{},[108,3337,1052],{},[108,3339,1055,3340,1059],{},[24,3341,1058],{},[108,3343,1062],{},[45,3345,212],{"id":211},[105,3347,3348,3350,3352],{},[108,3349,1069],{},[108,3351,1072],{},[108,3353,1075],{},[45,3355,1079],{"id":1078},[21,3357,3358,1084],{},[24,3359,3305],{},{"title":247,"searchDepth":248,"depth":248,"links":3361},[3362,3363,3364,3365],{"id":1030,"depth":251,"text":1031},{"id":1045,"depth":251,"text":1046},{"id":211,"depth":251,"text":212},{"id":1078,"depth":251,"text":1079},[3367,3369,3370],{"q":3368,"a":3315},"What is Myo-reps?",{"q":1095,"a":1096},{"q":1098,"a":1099},"M",{},"/lexique/en/myo-reps",[2010,1891,1183,2011],{"title":3305,"description":3315},"lexique/en/myo-reps","3dbDAbVNQq77YbSb30qCKdQIt_xD_rysUaH_KwvVwSw",{"id":3379,"title":3380,"author":7,"body":3381,"category":257,"description":3494,"extension":259,"faq":3495,"lang":261,"lead":3390,"letter":3501,"meta":3502,"navigation":264,"path":3503,"ref":3385,"related":3504,"resources":260,"seo":3505,"sources":260,"stem":3506,"updated":274,"__hash__":3507},"lexique/lexique/en/powerlifting.md","Powerlifting",{"type":9,"value":3382,"toc":3487},[3383,3386,3388,3391,3393,3395,3397,3399,3407,3409,3427,3429,3467,3469,3479,3481],[12,3384,3380],{"id":3385},"powerlifting",[16,3387,19],{"id":18},[21,3389,3390],{},"Powerlifting is the strength sport of squat, bench press and deadlift. Programming revolves around specificity, heavy loads and peaking for a total.",[36,3392],{},[21,3394,1206],{},[42,3396],{},[45,3398,1212],{"id":1211},[105,3400,3401,3403,3405],{},[108,3402,1217],{},[108,3404,1220],{},[108,3406,1223],{},[45,3408,1227],{"id":1226},[1048,3410,3411,3415,3419,3423],{},[108,3412,3413,1235],{},[24,3414,1234],{},[108,3416,3417,1241],{},[24,3418,1240],{},[108,3420,3421,1247],{},[24,3422,1246],{},[108,3424,3425,1253],{},[24,3426,1252],{},[45,3428,1257],{"id":1256},[50,3430,3431,3441],{},[53,3432,3433],{},[56,3434,3435,3437,3439],{},[59,3436,1266],{},[59,3438,1269],{},[59,3440,1272],{},[69,3442,3443,3451,3459],{},[56,3444,3445,3447,3449],{},[74,3446,1279],{},[74,3448,1282],{},[74,3450,1285],{},[56,3452,3453,3455,3457],{},[74,3454,1290],{},[74,3456,1293],{},[74,3458,1296],{},[56,3460,3461,3463,3465],{},[74,3462,1301],{},[74,3464,1304],{},[74,3466,1307],{},[45,3468,212],{"id":211},[105,3470,3471,3473,3475,3477],{},[108,3472,1314],{},[108,3474,1317],{},[108,3476,1320],{},[108,3478,1323],{},[45,3480,1079],{"id":1078},[21,3482,3483,1330,3485,1334],{},[24,3484,3380],{},[24,3486,1333],{},{"title":247,"searchDepth":248,"depth":248,"links":3488},[3489,3490,3491,3492,3493],{"id":1211,"depth":251,"text":1212},{"id":1226,"depth":251,"text":1227},{"id":1256,"depth":251,"text":1257},{"id":211,"depth":251,"text":212},{"id":1078,"depth":251,"text":1079},"Powerlifting is a strength sport focused on maximal squat, bench press and deadlift — programming revolves around heavy compounds and peaking.",[3496,3498,3500],{"q":3497,"a":3390},"What is Powerlifting?",{"q":3499,"a":1348},"Why should coaches know Powerlifting?",{"q":1350,"a":1351},"P",{},"/lexique/en/powerlifting",[2012,1357,1358,1104],{"title":3380,"description":3494},"lexique/en/powerlifting","8BNam9rLv2d6ujdMp5OEPnKkjC8kVOHpQZcrBs4ALAw",{"id":3509,"title":3510,"author":7,"body":3511,"category":257,"description":3825,"extension":259,"faq":260,"lang":261,"lead":260,"letter":3826,"meta":3827,"navigation":264,"path":3828,"ref":2010,"related":260,"resources":260,"seo":3829,"sources":260,"stem":3830,"updated":274,"__hash__":3831},"lexique/lexique/en/rest-pause.md","Rest-Pause",{"type":9,"value":3512,"toc":3816},[3513,3515,3517,3527,3529,3532,3534,3538,3592,3595,3597,3601,3631,3633,3637,3707,3709,3713,3743,3745,3749,3781,3783,3785,3802,3804,3806],[12,3514,3510],{"id":2010},[16,3516,19],{"id":18},[21,3518,3519,3522,3523,3526],{},[24,3520,3521],{},"Rest-pause"," is an intensification method that consists of ",[24,3524,3525],{},"doing a set to (or near) failure, taking a very short rest (10-20 sec), then continuing more reps with the same load",". The cycle can be repeated 2-3 times.",[36,3528],{},[21,3530,3531],{},"💡 Rest-pause = doing more reps at heavy load in less time. Highly effective method for hypertrophy and time efficiency.",[42,3533],{},[45,3535,3537],{"id":3536},"how-rest-pause-works","How rest-pause works",[50,3539,3540,3550],{},[53,3541,3542],{},[56,3543,3544,3547],{},[59,3545,3546],{},"Step",[59,3548,3549],{},"What happens",[69,3551,3552,3560,3568,3576,3584],{},[56,3553,3554,3557],{},[74,3555,3556],{},"1. Initial set",[74,3558,3559],{},"Push to failure or close (RIR 0-1)",[56,3561,3562,3565],{},[74,3563,3564],{},"2. Mini-rest",[74,3566,3567],{},"10-20 seconds, breathe, refocus",[56,3569,3570,3573],{},[74,3571,3572],{},"3. Mini-set 1",[74,3574,3575],{},"Continue with same load until failure (typically 3-5 extra reps)",[56,3577,3578,3581],{},[74,3579,3580],{},"4. Mini-rest",[74,3582,3583],{},"10-20 seconds again",[56,3585,3586,3589],{},[74,3587,3588],{},"5. Mini-set 2",[74,3590,3591],{},"Continue with same load until failure (1-3 extra reps)",[21,3593,3594],{},"Result: a single set with the volume of 2-3 normal sets, in much less time.",[42,3596],{},[45,3598,3600],{"id":3599},"benefits-of-rest-pause","Benefits of rest-pause",[105,3602,3603,3608,3614,3620,3625],{},[108,3604,145,3605,3607],{},[24,3606,2133],{},": 1 rest-pause set = 2-3 normal sets",[108,3609,145,3610,3613],{},[24,3611,3612],{},"Heavy load preserved",": same load throughout (vs dropset)",[108,3615,145,3616,3619],{},[24,3617,3618],{},"Maximum recruitment",": forces use of fatigued fibers",[108,3621,145,3622,3624],{},[24,3623,2121],{},": ideal for hypertrophy",[108,3626,145,3627,3630],{},[24,3628,3629],{},"Breaks plateaus",": novel stimulus for the body",[42,3632],{},[45,3634,3636],{"id":3635},"rest-pause-vs-dropset","Rest-pause vs dropset",[50,3638,3639,3650],{},[53,3640,3641],{},[56,3642,3643,3646,3648],{},[59,3644,3645],{},"Criterion",[59,3647,3521],{},[59,3649,2018],{},[69,3651,3652,3663,3674,3685,3696],{},[56,3653,3654,3657,3660],{},[74,3655,3656],{},"Load",[74,3658,3659],{},"Same throughout",[74,3661,3662],{},"Decreases",[56,3664,3665,3668,3671],{},[74,3666,3667],{},"Mini-rests",[74,3669,3670],{},"10-20 sec",[74,3672,3673],{},"None",[56,3675,3676,3679,3682],{},[74,3677,3678],{},"Total reps",[74,3680,3681],{},"Lower (heavier)",[74,3683,3684],{},"Higher (lighter)",[56,3686,3687,3690,3693],{},[74,3688,3689],{},"Stimulus type",[74,3691,3692],{},"Mechanical tension",[74,3694,3695],{},"Metabolic stress",[56,3697,3698,3701,3704],{},[74,3699,3700],{},"Best for",[74,3702,3703],{},"Strength + hypertrophy",[74,3705,3706],{},"Pure hypertrophy",[42,3708],{},[45,3710,3712],{"id":3711},"how-to-use-rest-pause-correctly","How to use rest-pause correctly",[105,3714,3715,3721,3727,3732,3737],{},[108,3716,145,3717,3720],{},[24,3718,3719],{},"End of session or main exercise",": avoid before max heavy lifts",[108,3722,145,3723,3726],{},[24,3724,3725],{},"Compound exercises possible",": bench press, military press, lat pulldown",[108,3728,145,3729,3731],{},[24,3730,2203],{},": 6-10 reps as starting point",[108,3733,145,3734,2192],{},[24,3735,3736],{},"1-2 rest-pause sets per session",[108,3738,145,3739,3742],{},[24,3740,3741],{},"RIR 0-1 on initial set",": maximum effort to begin with",[42,3744],{},[45,3746,3748],{"id":3747},"best-exercises-for-rest-pause","Best exercises for rest-pause",[105,3750,3751,3757,3763,3769,3775],{},[108,3752,3753,3756],{},[24,3754,3755],{},"Bench press",": dumbbells preferred, easier to drop the load",[108,3758,3759,3762],{},[24,3760,3761],{},"Lat pulldown, machine row",": easy to take 10-20 sec break",[108,3764,3765,3768],{},[24,3766,3767],{},"Leg press, squat machine",": less risky than free squat",[108,3770,3771,3774],{},[24,3772,3773],{},"Bicep curl, tricep dip",": classic for arm finishers",[108,3776,3777,3780],{},[24,3778,3779],{},"Avoid on free squat, deadlift",": too risky under fatigue",[42,3782],{},[45,3784,212],{"id":211},[105,3786,3787,3790,3793,3796,3799],{},[108,3788,3789],{},"❌ Resting too long between mini-sets (it's not rest-pause anymore)",[108,3791,3792],{},"❌ Doing rest-pause on every exercise of the session",[108,3794,3795],{},"❌ Doing them on free squat or deadlift (high injury risk)",[108,3797,3798],{},"❌ Sacrificing technique on the last reps",[108,3800,3801],{},"❌ Not using a timer for the 10-20 sec",[42,3803],{},[45,3805,235],{"id":234},[21,3807,3808,3809,3812,3813,31],{},"Rest-pause is ",[24,3810,3811],{},"a powerful method to extend a heavy-load set",". Use it 1-2 times per session, on safe exercises, with strict technique. ",[24,3814,3815],{},"Maximum stimulus in minimum time = excellent option for tight schedules",{"title":247,"searchDepth":248,"depth":248,"links":3817},[3818,3819,3820,3821,3822,3823,3824],{"id":3536,"depth":251,"text":3537},{"id":3599,"depth":251,"text":3600},{"id":3635,"depth":251,"text":3636},{"id":3711,"depth":251,"text":3712},{"id":3747,"depth":251,"text":3748},{"id":211,"depth":251,"text":212},{"id":234,"depth":251,"text":235},"Rest-pause is an intensification method using ultra-short pauses to extend a set. Powerful tool for hypertrophy.","R",{},"/lexique/en/rest-pause",{"title":3510,"description":3825},"lexique/en/rest-pause","wbXG4wJmK3KdgFcocFTIppuGueaitATOJI66u7eYRDw",{"id":3833,"title":3834,"author":7,"body":3835,"category":257,"description":3894,"extension":259,"faq":3895,"lang":261,"lead":3905,"letter":3906,"meta":3907,"navigation":264,"path":3908,"ref":2309,"related":3909,"resources":260,"seo":3910,"sources":260,"stem":3911,"updated":274,"__hash__":3912},"lexique/lexique/en/superset.md","Superset",{"type":9,"value":3836,"toc":3886},[3837,3839,3841,3850,3853,3857,3860,3864,3868,3872,3874,3876],[12,3838,3834],{"id":2309},[16,3840,19],{"id":18},[21,3842,2028,3843,3845,3846,3849],{},[24,3844,2309],{}," chains ",[24,3847,3848],{},"two exercises back-to-back with no rest between them",", then takes a single rest before repeating. The goal: more work in less time, and a higher metabolic stimulus.",[21,3851,3852],{},"💡 The superset is one of the most powerful intensification methods to save time without losing volume.",[45,3854,3856],{"id":3855},"the-4-main-types-of-superset","The 4 main types of superset",[21,3858,3859],{},"TypeDescriptionExampleAntagonistTwo opposing musclesBiceps curl + triceps extensionSame muscleTwo angles of the same muscleBench press + chest flyPre-exhaustIsolation then compoundLeg extension + squatPost-exhaustCompound then isolationBench press + chest fly",[45,3861,3863],{"id":3862},"benefits-of-supersets","Benefits of supersets",[45,3865,3867],{"id":3866},"limits-of-supersets","Limits of supersets",[45,3869,3871],{"id":3870},"how-to-use-supersets-correctly","How to use supersets correctly",[45,3873,212],{"id":211},[45,3875,235],{"id":234},[21,3877,3878,3879,3882,3883,31],{},"The superset is ",[24,3880,3881],{},"a great time-saving and density-boosting tool",". Use it on antagonists or accessories, avoid it on heavy compound lifts. ",[24,3884,3885],{},"More volume in less time = perfect for busy schedules",{"title":247,"searchDepth":248,"depth":248,"links":3887},[3888,3889,3890,3891,3892,3893],{"id":3855,"depth":251,"text":3856},{"id":3862,"depth":251,"text":3863},{"id":3866,"depth":251,"text":3867},{"id":3870,"depth":251,"text":3871},{"id":211,"depth":251,"text":212},{"id":234,"depth":251,"text":235},"A superset chains two exercises with no rest between them. Time-efficient method that boosts intensity and density.",[3896,3899,3902],{"q":3897,"a":3898},"What is a superset?","Pairing two exercises with little or no rest between them, then recovering. Useful for density and time efficiency.",{"q":3900,"a":3901},"Antagonist or same-muscle supersets?","Antagonist pairs (e.g. push/pull) often preserve performance better. Same-muscle pairs raise local stress and fatigue.",{"q":3903,"a":3904},"When to avoid them?","On very heavy compounds where technique and neural recovery matter most.","A superset pairs two exercises with little or no rest between them. It is a density and time-efficiency tool, not a substitute for load progression.","S",{},"/lexique/en/superset",[2023,271,2010,2011],{"title":3834,"description":3894},"lexique/en/superset","cQcG8UuNaz3c3oEq74MnS0lavbWn2xT_ti_CNjpnl2M",{"id":3914,"title":3051,"author":7,"body":3915,"category":257,"description":4156,"extension":259,"faq":4157,"lang":261,"lead":4167,"letter":4168,"meta":4169,"navigation":264,"path":4170,"ref":270,"related":260,"resources":260,"seo":4171,"sources":260,"stem":4172,"updated":274,"__hash__":4173},"lexique/lexique/en/tabata.md",{"type":9,"value":3916,"toc":4148},[3917,3919,3921,3942,3945,3947,3950,3952,3956,3997,3999,4003,4034,4036,4040,4076,4078,4081,4083,4087,4113,4115,4117,4134,4136,4138],[12,3918,3051],{"id":270},[16,3920,19],{"id":18},[21,3922,517,3923,3926,3927,3930,3931,3934,3935,3938,3939,31],{},[24,3924,3925],{},"Tabata protocol"," is a high-intensity interval training (HIIT) format developed by Japanese researcher ",[24,3928,3929],{},"Dr. Izumi Tabata"," in 1996. It alternates ",[24,3932,3933],{},"20 seconds of maximum effort"," with ",[24,3936,3937],{},"10 seconds of rest",", repeated 8 times for a total of ",[24,3940,3941],{},"4 minutes",[21,3943,3944],{},"Despite its short duration, Tabata produces significant cardiovascular and metabolic benefits when executed at true maximum intensity.",[36,3946],{},[21,3948,3949],{},"💡 The original study used a stationary bike at 170% of VO2 max. \"Tabata\" performed at 60% intensity is just regular HIIT, not Tabata.",[42,3951],{},[45,3953,3955],{"id":3954},"the-exact-protocol","The exact protocol",[50,3957,3958,3966],{},[53,3959,3960],{},[56,3961,3962,3964],{},[59,3963,2949],{},[59,3965,347],{},[69,3967,3968,3976,3984,3990],{},[56,3969,3970,3973],{},[74,3971,3972],{},"Work interval",[74,3974,3975],{},"20 seconds at MAX intensity",[56,3977,3978,3981],{},[74,3979,3980],{},"Rest interval",[74,3982,3983],{},"10 seconds",[56,3985,3986,3988],{},[74,3987,1441],{},[74,3989,1624],{},[56,3991,3992,3995],{},[74,3993,3994],{},"Total duration",[74,3996,3941],{},[42,3998],{},[45,4000,4002],{"id":4001},"proven-benefits","Proven benefits",[105,4004,4005,4011,4017,4023,4028],{},[108,4006,145,4007,4010],{},[24,4008,4009],{},"Improved VO2 max",": +14% in the original study",[108,4012,145,4013,4016],{},[24,4014,4015],{},"Anaerobic capacity",": +28% (huge improvement)",[108,4018,145,4019,4022],{},[24,4020,4021],{},"Calorie burn",": high EPOC (afterburn effect)",[108,4024,145,4025,4027],{},[24,4026,148],{},": 4 minutes only",[108,4029,145,4030,4033],{},[24,4031,4032],{},"No equipment required"," (with bodyweight exercises)",[42,4035],{},[45,4037,4039],{"id":4038},"best-tabata-exercises","Best Tabata exercises",[105,4041,4042,4047,4053,4058,4064,4070],{},[108,4043,4044,4046],{},[24,4045,1627],{},": full-body, very demanding",[108,4048,4049,4052],{},[24,4050,4051],{},"Jump squats",": powerful, lower body",[108,4054,4055,4057],{},[24,4056,1606],{},": cardio + core",[108,4059,4060,4063],{},[24,4061,4062],{},"Stationary bike sprints",": original protocol",[108,4065,4066,4069],{},[24,4067,4068],{},"Rowing",": complete, low-impact",[108,4071,4072,4075],{},[24,4073,4074],{},"Kettlebell swings",": explosive posterior chain",[36,4077],{},[21,4079,4080],{},"⚠️ Avoid technical exercises (snatch, complex lifts) at this intensity — the injury risk skyrockets when fatigue sets in.",[42,4082],{},[45,4084,4086],{"id":4085},"how-to-integrate-tabata-into-your-training","How to integrate Tabata into your training",[105,4088,4089,4095,4101,4107,4110],{},[108,4090,145,4091,4094],{},[24,4092,4093],{},"1-2x per week"," max",[108,4096,145,4097,4100],{},[24,4098,4099],{},"End of session"," as a finisher",[108,4102,145,4103,4106],{},[24,4104,4105],{},"Standalone session"," on light days (5-10 min warm-up + 4 min Tabata + cooldown)",[108,4108,4109],{},"❌ Not before a heavy strength session (would crush performance)",[108,4111,4112],{},"❌ Not every day (insufficient recovery)",[42,4114],{},[45,4116,212],{"id":211},[105,4118,4119,4122,4125,4128,4131],{},[108,4120,4121],{},"❌ Calling \"Tabata\" any 4-minute interval workout",[108,4123,4124],{},"❌ Going at 70% intensity (it must be MAX)",[108,4126,4127],{},"❌ Doing it daily (overtraining guaranteed)",[108,4129,4130],{},"❌ Sacrificing form for speed",[108,4132,4133],{},"❌ Skipping warm-up (injury risk)",[42,4135],{},[45,4137,235],{"id":234},[21,4139,4140,4141,4144,4145,31],{},"Tabata is ",[24,4142,4143],{},"extremely demanding but extremely effective"," if performed at true maximum intensity. 4 minutes that hurt more than 30 minutes of moderate cardio. Use it sparingly (1-2x/week) as a finisher or short session. ",[24,4146,4147],{},"Intensity is non-negotiable",{"title":247,"searchDepth":248,"depth":248,"links":4149},[4150,4151,4152,4153,4154,4155],{"id":3954,"depth":251,"text":3955},{"id":4001,"depth":251,"text":4002},{"id":4038,"depth":251,"text":4039},{"id":4085,"depth":251,"text":4086},{"id":211,"depth":251,"text":212},{"id":234,"depth":251,"text":235},"Tabata is a 4-minute HIIT protocol: 20 seconds max effort, 10 seconds rest, 8 rounds. Maximum efficiency in minimum time.",[4158,4161,4164],{"q":4159,"a":4160},"What is Tabata?","A 4-minute HIIT protocol: 20 s all-out, 10 s rest, 8 rounds. Extremely dense and demanding.",{"q":4162,"a":4163},"Is Tabata the same as all HIIT?","No. Tabata is a specific protocol. HIIT is the family; Tabata is one member.",{"q":4165,"a":4166},"Who is it for?","Clients with a solid base and tolerance for intermittent hard efforts. Not a beginner default without warm-up and scaling.","Tabata is a 4-minute HIIT protocol (20 s work / 10 s rest × 8). Extremely dense: reserve it for ready clients with scaling and a serious warm-up.","T",{},"/lexique/en/tabata",{"title":3051,"description":4156},"lexique/en/tabata","3z1LW52zrsfcMCrBczMJq6HcUv6w8QC5EMSbkFzZxDg",{"id":4175,"title":4176,"author":7,"body":4177,"category":257,"description":4185,"extension":259,"faq":4236,"lang":261,"lead":4185,"letter":4241,"meta":4242,"navigation":264,"path":4243,"ref":1107,"related":4244,"resources":260,"seo":4245,"sources":260,"stem":4246,"updated":274,"__hash__":4247},"lexique/lexique/en/undulating-periodization.md","Undulating periodization",{"type":9,"value":4178,"toc":4230},[4179,4181,4183,4186,4188,4190,4192,4194,4202,4204,4214,4216,4224,4226],[12,4180,4176],{"id":1107},[16,4182,19],{"id":18},[21,4184,4185],{},"Undulating periodization varies volume and intensity frequently (daily or weekly) instead of long linear phases.",[36,4187],{},[21,4189,1025],{},[42,4191],{},[45,4193,1031],{"id":1030},[105,4195,4196,4198,4200],{},[108,4197,1036],{},[108,4199,1039],{},[108,4201,1042],{},[45,4203,1046],{"id":1045},[1048,4205,4206,4208,4212],{},[108,4207,1052],{},[108,4209,1055,4210,1059],{},[24,4211,1058],{},[108,4213,1062],{},[45,4215,212],{"id":211},[105,4217,4218,4220,4222],{},[108,4219,1069],{},[108,4221,1072],{},[108,4223,1075],{},[45,4225,1079],{"id":1078},[21,4227,4228,1084],{},[24,4229,4176],{},{"title":247,"searchDepth":248,"depth":248,"links":4231},[4232,4233,4234,4235],{"id":1030,"depth":251,"text":1031},{"id":1045,"depth":251,"text":1046},{"id":211,"depth":251,"text":212},{"id":1078,"depth":251,"text":1079},[4237,4239,4240],{"q":4238,"a":4185},"What is Undulating periodization?",{"q":1095,"a":1096},{"q":1098,"a":1099},"U",{},"/lexique/en/undulating-periodization",[1104,1106,1015,2885],{"title":4176,"description":4185},"lexique/en/undulating-periodization","NOSXpkqV-5mj3jnsvT1V_YxQkD2MAjm_7OyTeyu-0EA",{"id":4249,"title":4250,"author":7,"body":4251,"category":257,"description":4494,"extension":259,"faq":260,"lang":261,"lead":260,"letter":4495,"meta":4496,"navigation":264,"path":4497,"ref":4255,"related":4498,"resources":260,"seo":4499,"sources":260,"stem":4500,"updated":274,"__hash__":4501},"lexique/lexique/en/vo2-max.md","VO2 max",{"type":9,"value":4252,"toc":4486},[4253,4256,4258,4270,4273,4275,4278,4280,4284,4338,4341,4343,4347,4379,4381,4385,4388,4419,4421,4424,4426,4430,4433,4459,4461,4465,4472,4474,4476],[12,4254,4250],{"id":4255},"vo2-max",[16,4257,19],{"id":18},[21,4259,4260,4262,4263,4266,4267,31],{},[24,4261,4250],{}," is the ",[24,4264,4265],{},"maximum amount of oxygen your body can absorb, transport, and use per minute during intense exercise",". It is expressed in ",[24,4268,4269],{},"milliliters of O2 per kilogram of body weight per minute (ml/kg/min)",[21,4271,4272],{},"It's the most reliable indicator of your cardiovascular fitness and aerobic capacity. The higher your VO2 max, the better your endurance.",[36,4274],{},[21,4276,4277],{},"💡 Elite endurance athletes (Tour de France cyclists, marathon runners) hit values of 70-90 ml/kg/min. The general population sits between 30-50 ml/kg/min.",[42,4279],{},[45,4281,4283],{"id":4282},"vo2-max-reference-values","VO2 max reference values",[50,4285,4286,4296],{},[53,4287,4288],{},[56,4289,4290,4293],{},[59,4291,4292],{},"Level (men 30 yr)",[59,4294,4295],{},"VO2 max (ml/kg/min)",[69,4297,4298,4306,4314,4322,4330],{},[56,4299,4300,4303],{},[74,4301,4302],{},"Poor",[74,4304,4305],{},"\u003C 35",[56,4307,4308,4311],{},[74,4309,4310],{},"Average",[74,4312,4313],{},"35-43",[56,4315,4316,4319],{},[74,4317,4318],{},"Good",[74,4320,4321],{},"44-51",[56,4323,4324,4327],{},[74,4325,4326],{},"Excellent",[74,4328,4329],{},"52-60",[56,4331,4332,4335],{},[74,4333,4334],{},"Elite athlete",[74,4336,4337],{},"> 60",[21,4339,4340],{},"Values for women are typically 10-15% lower at the same level due to hemoglobin and body composition differences.",[42,4342],{},[45,4344,4346],{"id":4345},"factors-that-influence-vo2-max","Factors that influence VO2 max",[105,4348,4349,4355,4361,4367,4373],{},[108,4350,4351,4354],{},[24,4352,4353],{},"Genetics",": 30-50% of the variation between individuals",[108,4356,4357,4360],{},[24,4358,4359],{},"Age",": drops about 10% per decade after 30 without training",[108,4362,4363,4366],{},[24,4364,4365],{},"Training",": can be improved by 15-25% with proper protocols",[108,4368,4369,4372],{},[24,4370,4371],{},"Body composition",": more fat mass = lower relative VO2 max",[108,4374,4375,4378],{},[24,4376,4377],{},"Altitude",": low-O2 training can boost VO2 max",[42,4380],{},[45,4382,4384],{"id":4383},"how-to-improve-your-vo2-max","How to improve your VO2 max",[21,4386,4387],{},"Most effective methods:",[105,4389,4390,4396,4403,4409,4415],{},[108,4391,145,4392,4395],{},[24,4393,4394],{},"HIIT 4x4",": 4 min at 90-95% of max HR, 3 min recovery, 4 rounds",[108,4397,145,4398,4402],{},[24,4399,4400],{},[3038,4401,3051],{"href":3050},": 20 sec max + 10 sec rest × 8 (4 minutes total)",[108,4404,145,4405,4408],{},[24,4406,4407],{},"Long intervals",": 5 × 1000 m at 95% of max effort",[108,4410,145,4411,4414],{},[24,4412,4413],{},"Continuous endurance"," at moderate intensity (zone 2)",[108,4416,145,4417,673],{},[24,4418,672],{},[36,4420],{},[21,4422,4423],{},"⚠️ Modest expectations: a sedentary person can gain +20-25% in 6 months. A trained athlete will struggle to add even 5%.",[42,4425],{},[45,4427,4429],{"id":4428},"how-to-estimate-your-vo2-max","How to estimate your VO2 max",[21,4431,4432],{},"Several methods, in increasing order of accuracy:",[105,4434,4435,4441,4447,4453],{},[108,4436,4437,4440],{},[24,4438,4439],{},"Cooper test",": max distance run in 12 minutes",[108,4442,4443,4446],{},[24,4444,4445],{},"Astrand test",": stationary bike, sub-max",[108,4448,4449,4452],{},[24,4450,4451],{},"Connected watch"," (Garmin, Apple): rough estimate based on heart rate + pace",[108,4454,4455,4458],{},[24,4456,4457],{},"Lab measurement",": gas analysis treadmill — true reference",[42,4460],{},[45,4462,4464],{"id":4463},"vo2-max-and-longevity","VO2 max and longevity",[21,4466,4467,4468,4471],{},"A 2018 study (JAMA) showed that ",[24,4469,4470],{},"VO2 max is one of the best predictors of mortality",", ahead of smoking, high blood pressure, or diabetes. Each +5 ml/kg/min ≈ -15% all-cause mortality risk.",[42,4473],{},[45,4475,235],{"id":234},[21,4477,4478,4479,4482,4483,31],{},"VO2 max is ",[24,4480,4481],{},"your master indicator of cardiovascular fitness and longevity",". Build it through HIIT (1-2x/week) and zone 2 endurance (3-4x/week). Track it via watch or a periodic test. ",[24,4484,4485],{},"It's never too late to improve it",{"title":247,"searchDepth":248,"depth":248,"links":4487},[4488,4489,4490,4491,4492,4493],{"id":4282,"depth":251,"text":4283},{"id":4345,"depth":251,"text":4346},{"id":4383,"depth":251,"text":4384},{"id":4428,"depth":251,"text":4429},{"id":4463,"depth":251,"text":4464},{"id":234,"depth":251,"text":235},"VO2 max is the maximum amount of oxygen your body can use during intense exercise. It's the gold standard of cardiovascular fitness.","V",{},"/lexique/en/vo2-max",[512,764,270,1185],{"title":4250,"description":4494},"lexique/en/vo2-max","eZkqWLBufuDuIxmxQSP5MEPUEDE0OW-yBwMD321VF8I",{"id":4503,"title":4504,"author":7,"body":4505,"category":257,"description":4617,"extension":259,"faq":4618,"lang":261,"lead":4513,"letter":4624,"meta":4625,"navigation":264,"path":4626,"ref":3093,"related":4627,"resources":260,"seo":4628,"sources":260,"stem":4629,"updated":274,"__hash__":4630},"lexique/lexique/en/zone-2.md","Zone 2",{"type":9,"value":4506,"toc":4610},[4507,4509,4511,4514,4516,4518,4520,4522,4530,4532,4550,4552,4590,4592,4602,4604],[12,4508,4504],{"id":3093},[16,4510,19],{"id":18},[21,4512,4513],{},"Zone 2 is a moderate aerobic intensity: breathing is elevated but conversation stays possible. It is the endurance foundation that raises work capacity without the fatigue cost of hard intervals.",[36,4515],{},[21,4517,1206],{},[42,4519],{},[45,4521,1212],{"id":1211},[105,4523,4524,4526,4528],{},[108,4525,1217],{},[108,4527,1220],{},[108,4529,1223],{},[45,4531,1227],{"id":1226},[1048,4533,4534,4538,4542,4546],{},[108,4535,4536,1235],{},[24,4537,1234],{},[108,4539,4540,1241],{},[24,4541,1240],{},[108,4543,4544,1247],{},[24,4545,1246],{},[108,4547,4548,1253],{},[24,4549,1252],{},[45,4551,1257],{"id":1256},[50,4553,4554,4564],{},[53,4555,4556],{},[56,4557,4558,4560,4562],{},[59,4559,1266],{},[59,4561,1269],{},[59,4563,1272],{},[69,4565,4566,4574,4582],{},[56,4567,4568,4570,4572],{},[74,4569,1279],{},[74,4571,1282],{},[74,4573,1285],{},[56,4575,4576,4578,4580],{},[74,4577,1290],{},[74,4579,1293],{},[74,4581,1296],{},[56,4583,4584,4586,4588],{},[74,4585,1301],{},[74,4587,1304],{},[74,4589,1307],{},[45,4591,212],{"id":211},[105,4593,4594,4596,4598,4600],{},[108,4595,1314],{},[108,4597,1317],{},[108,4599,1320],{},[108,4601,1323],{},[45,4603,1079],{"id":1078},[21,4605,4606,1330,4608,1334],{},[24,4607,4504],{},[24,4609,1333],{},{"title":247,"searchDepth":248,"depth":248,"links":4611},[4612,4613,4614,4615,4616],{"id":1211,"depth":251,"text":1212},{"id":1226,"depth":251,"text":1227},{"id":1256,"depth":251,"text":1257},{"id":211,"depth":251,"text":212},{"id":1078,"depth":251,"text":1079},"Zone 2 is a moderate aerobic intensity (often ~60–70% HRmax) where you can talk in full sentences — foundation of endurance base.",[4619,4621,4623],{"q":4620,"a":4513},"What is Zone 2?",{"q":4622,"a":1348},"Why should coaches know Zone 2?",{"q":1350,"a":1351},"Z",{},"/lexique/en/zone-2",[3092,2896,512,4255],{"title":4504,"description":4617},"lexique/en/zone-2","9zVRmI_FNZ84S3OySgqfkucJACUlnP_MLC-5LQJ8SxQ",1785169293753]