One-Rep Maximum
The greatest load that can be lifted for one complete repetition of a particular movement.
U8L Training Library / Principles
The principles behind the programme.
Ultimate Lift’s training reference connects effort and load with adaptation, recovery and programme structure. Browse every principle, framework and method in the collection.
19Training references
4Connected subjects
Training principles
From a set target to a training block.
Each entry introduces a concept used in training. The full library reference adds its scientific basis, practical context and supporting sources.
19training references
5 references
Effort & load
Understand the numbers attached to a working set.
Borg Scale
A scale for rating perceived exertion during physical activity. Its scale must be identified when recording a value.
Reps in Reserve
An estimate of how many more repetitions could have been completed at the end of a set.
Rate of Perceived Exertion
A subjective rating of effort. Resistance-training scales can relate set effort to estimated repetitions remaining.
Training Max
A working reference load used to calculate programme targets, usually set below a tested or estimated 1RM.
6 references
Adaptation & recovery
Understand the training responses a programme is designed around.
General Adaptation Syndrome
A general model of the response to stress, used as a conceptual framework for training and recovery.
Muscle Hypertrophy
An increase in muscle size, distinct from the volume of training recorded in a session.
Neuromuscular Adaptation
Changes in nervous-system function and muscle coordination associated with training.
Progressive Overload
The gradual adjustment of training demands as capacity develops. Load, repetitions, sets and other variables can change.
Specific Adaptation to Imposed Demands
Adaptation reflects the specific demands imposed by training, including the movements and capacities practised.
Supercompensation
A model describing recovery and a possible temporary increase in capacity after a training stress.
6 references
Programme structure
Connect individual sessions with a longer training plan.
Concurrent Training
The inclusion of resistance and endurance training within the same overall programme.
Deload
A planned reduction in training demand within a programme.
Energy Systems
The interacting pathways that supply energy for muscular work across different intensities and durations.
FITT Framework
Frequency, intensity, time and type: four variables used to describe and organise training.
Periodisation
The organisation of training variables across sessions, weeks and longer phases.
SPORT Principles
Specificity, progression, overload, reversibility and tedium: a framework for reviewing programme design.
2 references
Preparation & methods
Prepare for a session and organise how training is performed.
NAMSET Instruction Methodology
The library’s six-part design method: needs analysis, activity selection, training methods, sets and reps, exercise order and tempo.
RAMP Warm-up Protocol
Raise, activate, mobilise and potentiate: a structure for preparing for the demands of a session.
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