Functional Training — Glossary

Every Functional Training 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.

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.

Damper Setting (Erg) (Cheat code)

The lever on the erg flywheel, usually 1 to 10. It only regulates airflow — a gearbox, not a throttle. For getting started: setting 3–5.

Deload (Cheat code)

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

DOMS (Delayed Onset Muscle Soreness) (Cheat code)

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

Hip Hinge (Movement)

Bending from the hips with a near-straight back and slightly bent knees — the base pattern of deadlifts, rows and kettlebell swings.

Hypertrophy (Rule)

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

Kettlebell swing (Movement)

A ballistic hinge, not a squat and not an arm raise: the hips push back and snap forward explosively, the arms are only the rope. Beginners usually start with 8–16 kg.

Knee Valgus (Movement)

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

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.

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.

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.

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.

Core Tension (Movement)

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

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.