Calisthenics — Glossary

Every Calisthenics term explained in plain language: technique, equipment, rules and slang – with tips on avoiding the classic mistakes.

1RM (One-Repetition Maximum) (Rule)

The maximum weight you can move for exactly one clean repetition. The reference value behind almost every training plan.

ATG (Squat Depth) (Movement)

'Ass to grass' — the deepest possible squat. In practice what counts is hips below knee height without the pelvis tucking.

Core Tension (Movement)

Active stabilisation of abdomen, back and pelvis — the bridge that lets force travel between legs and arms at all.

DOMS (Delayed Onset Muscle Soreness) (Cheat code)

Delayed muscle soreness 12–72 hours after unfamiliar load. Not a measure of training quality.

Hypertrophy (Rule)

The thickening of muscle fibres in response to training — the physiological process behind 'building muscle'.

Progressive Overload (Cheat code)

The one principle no training works without long-term: the stimulus has to grow over time, otherwise adaptation stops.

RIR (Reps in Reserve) (Rule)

How many clean reps you had left at the end of a set. RIR 2 means two more were available.

Time under Tension (TUT) (Cheat code)

How long a muscle is genuinely under load during a set. The simplest way to make a set harder without adding weight.

General

Terms from training theory that apply in every sport.

BMR & TDEE (Rule)

BMR is your basal metabolic rate at complete rest; TDEE is total daily expenditure including everyday movement and training. Nutrition targets always work off TDEE.

Cadence (Movement)

Steps per minute when running, or pedal revolutions when cycling. For most runners, 170–180 steps per minute sits in the sweet spot.

Deload (Cheat code)

A deliberately lighter week with volume or intensity clearly reduced, so adaptation can catch up.

Knee Valgus (Movement)

The knees collapsing inward during squats, jumps and landings. One of the key risk markers in technique analysis.

RPE (Rate of Perceived Exertion) (Rule)

A scale for perceived effort. In strength training it usually runs 1–10, where RPE 8 means you had two more reps in the tank.

Zone 2 (Aerobic Base) (Cheat code)

The easy endurance zone where you can still hold a conversation in full sentences. The base of almost every endurance plan.